The Food Guide Pyramid assumes the role of the four basic food groups and is an innovative tool used to help individuals understand their daily nutritional requirements.
1 - Fats, sweets, and oils -- use sparingly = (Eat very
2 - Milk, yogurt, and cheese group -- 2-3 servings daily
1 cup of milk or yogurt
1 1/2 oz cheese
2 cups cottage cheese
2 oz processed cheese
3 - Meat, poultry, fish, dry beans, eggs, and nuts group -- 2-3 servings daily
2 1/2 to 3 oz of cooked lean meat, poultry, or fish
1/2 cup cooked dried beans
1 egg or 2 tbsp peanut butter
4 - Vegetable group -- 3-5 servings daily
1/2 cup raw or cooked vegetables or vegetable juice
1 cup of raw leafy greens
5 - Fruit group -- 2-4 servings daily
1 medium sized or 1/2 large piece of fruit
1/4 cup dried fruit
3/4 cup juice
1/2 cup canned fruit
6 - Bread, cereal, rice, and pasta group -- 6-11 servings daily
1 slice of bread
1 oz dry cereal
1/2 cup cooked cereal, pasta, rice
More Vocabulary to Learn
The Food and Drug Administration, (FDA), recommends that certain amounts of the following nutrition must be taken everyday:
Vitamin A, vitamin C, vitamin D, vitamin E.
Calcium is mainly concentrated in bones and teeth, but a very small percent is in the blood and works in clotting, transmission of nerve impulses, and other functions.
5. Folic acid:
RDA is 200 mcg for men and 180 mcg for women. The vital role of folic acid is in the formation of DNA. Folic acid requirements are increased during pregnancy and other periods of growth, such as puberty.
q How to avoid serious diseases, such as:
§ Lung cancer
§ Skin cancer
§ Breast cancer
· Heart attack
· Obesity - obese
q What does organic food mean?