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The Food Pyramid

Transcript: Explore the Food Pyramid The food pyramid advises that fats be consumed sparingly. Butter and oils are examples of fats. Healthy sources of fat can be found in fish, nuts, and certain fruits and vegetables, such as avocados Milk and dairy products contain many nutrients and provide a quick and easy way of supplying these nutrients to the diet within relatively few calories. Milk, cheese and yogurt all provide the following beneficial nutrients in varying quantities. Calcium, Phosphorous, Magnesium, Protein, Vitamin B12, Vitamin A, Zinc, Riboflavin, Folate, Vitamin C and Iodine. A vegetable is a part of a plant consumed by humans that is generally savory but is not sweet. Vegetables contain many vitamins and minerals green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C,and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but ingredients added in preparation can often add these. Vegetables are packed with essential vitamins, minerals, fiber, and disease-fighting phytochemicals. In terms of food, fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds. These include apples, oranges, plums, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. Note that many foods considered fruits in botany because they bear seeds are not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomatoes or avocados. That's the Food pyramid! Eat healthy, or not like some other people like me. Fruit Meat and beans are both included in the protein section of the food pyramid and should have a place in your diet. Lean meats, such as white meat chicken and turkey, beef, pork and fish are a healthy addition to your menu that help you reach the 5 to 6 oz. you need each day. Lean meats supply just as much protein as fattier meats but less unhealthy saturated fat. Beans can replace meat while still providing many of the same benefits. They provide protein, fiber, vitamins and minerals. Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies. Whole grains contain healthy fat, multiple vitamins, and a lot of magnesium. Grains Meat and Beans Vegetables Oils Dairy

The Food Pyramid

Transcript: The Food Pyramid The Food Guide Pyramid- is a tool used to teach people to eat a balanced diet from a variety of food portions without counting calories or any other nutrient. Vegetables 3-5 servings Dairy 2-3 servings Fruit 2-4 servings Grains 6 to 11 servings Meat, poultry, fish, dry beans, eggs & nuts Fats, oils, and sweets Dietary Recommendations Total fat intake should be less than 30 percent of total calories daily. Saturated fatty acid intake should be less than 10 percent of total calories daily. Polyunsaturated fatty acid intake should be no more that 10 percent of total calories daily. Monounsaturated fatty acids make up the rest of total fat intake, about 10 to 15 percent of total calories daily. Cholesterol intake should be no more than 300 milligrams per day. Sodium intake should be no more than 3000 milligrams per day. Nutrition Facts Mandatory The mandatory components are what must be on all nutrition facts. They are calories, total fat, cholestoral, sodium, total carbohydrate, and protein. Voluntary They aren't as important as the mandatory components that could severly alter the health of and individual. They include saturated fat, trans fat, dietary fiber, sugars, vitamins, and minerals. Why they were chosen... These mandatory and voluntary components are the only ones allowed on the nutrition panel. Order The order in which they must appear reflects the priority of current dietary recommendations. % Daily Values It is the new label reference values. It is a guide to the nutrients in one serving of the food. It is based on a 2,000 calorie diet for healthy adults. We think that we consume about the right amount of calories each day If we consume to little... We can eat foods with more calories per serving. If we consume to much... We can eat foods with less calories or eat smaller serving sizes. Use sparingly 2 to 3 servings

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