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The foundation of the pyramid is exercise and weight control. These should always
be the basis of a healthy body.
In level two, we see
whole-meal foods (whole gains), which should be included with every meal. In
addition, vegetable oils (unsaturated fats) should be part of almost every meal.
Olive oil should make up the vast majority of the vegetable oils you use.
Level three consists of vegetables (eaten abundantly) and fruit (2-3 portions a day). Again,
green, non-starchy vegetables should be the preference here. Since fruits seem
to digest best when taken alone, consider making them the bulk of your snack
foods (frozen grapes, fruit ice snacks, etc.).
Level four is nuts and pulses (beans). These provide critical vegetable proteins and should
be eaten 1-3 times a day. Soups, dips, and side dishes are a great way to get
your needs of this food group.
Fish, poultry, and eggs make up level five (0-2 portions per day). We emphasize fish from this group,
since the Omega-3 acids is abundant in fresh coldwater fish.
Dairy products and calcium
supplements make up level six. It’s a simple matter to get 1-2 portions
per day from a serving of cheese on a meal and a yogurt snack.
The top level (seven) is
those items that should be eaten sparingly, not more than once or twice a week.
These include red meat and butter (high saturated fat items) in one section and
high carbohydrate foods (white rice, white bread, etc.) in the other. High
saturated fats, especially trans fats, have a bad effect on the metabolism and
the functioning of the heart. High-starch foods have an extremely high Glycemic
Load and lead to high levels of blood sugar.
Read Dr. Jantz's Article on How to use the New Food Pyramid. Also
learn about the AWE Chart.
For a great amount of information on the New Food Pyramid go
to:
http://www.ring.com/health/food/food.htm
Here is info on the old Food Pyramid
What is the Food Guide Pyramid?
The Pyramid is an outline of what to eat each day. It's not a
rigid prescription, but a general guide that lets you choose a healthful diet
that's right for you.
The Pyramid calls for eating a variety of foods to get the nutrients you need
and at the same time the right amount of calories to maintain or improve your
weight.
The Pyramid also focuses on fat because most Americans diets are too high in
fat, especially saturated fat.
| The Food Guide Pyramid emphasizes
foods from the five major food groups shown in the three lower sections of
the Pyramid. Each of these food groups provides some, but not all, of the
nutrients you need. Foods in one group can't replace those in another. No
one food group is more important than another - for good health, you need
them all. |
 |
The
small tip of the Pyramid shows fats, oils, and sweets. These are foods such
as salad dressings and oils, cream, butter, margarine, sugars, soft drinks,
candies, and sweet desserts. These foods provide calories and little else
nutritionally. Most people should use them sparingly. |
| On this
level of the Food Guide Pyramid are two groups of foods that come mostly
from animals: milk, yogurt, cheese; and meat, poultry, fish, dry beans,
eggs, and nuts. These foods are for protein, calcium, iron, and zinc. |
| This
level includes foods that come from plants - vegetables and fruits. Most
people need to eat more of these foods for the vitamins, minerals, and fiber
they supply. |
At the
base of the Food Guide Pyramid are breads, cereals, rice, and pasta - all
foods from grains. You need the servings of these foods each day.
|
How many servings are right for me?
The Pyramid shows a range of servings for
each major food group. The number of servings that are right for you depends
on how many calories you need, which in turn depends on your age, sex, size,
and how active you are. Almost everyone should have at least the lowest
number of servings in the ranges.
The calorie level suggestions are based on recommendations of the National
Academy of Sciences and on calorie intakes reported by people in national
food consumption surveys. |
For adults and teens
1,600 calories is about right for many
sedentary women and some older adults.
2,200 calories is about right for most children, teenage girls,
active women, and many sedentary men. Women who are pregnant or
breastfeeding may need somewhat more.
2,800 calories is about right for teenage boys, many active men, and
some very active women. |
More Information on the Food Pyramid
|
