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The Food Pyramid
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In order to stay healthy it is essential to eat a varied diet as no single food can provide all the vitamins and minerals we need. The food pyramid is a general guide on how to achieve a well-balanced diet. It classifies foods into 6 groups: bread, rice, cereals and pasta; vegetables; fruits; meat, poultry, fish, eggs, nuts and beans; milk, cheese and yogurt; fats, oils and sweets. For a balanced diet eat foods from each food group in the same ratio as shown in the pyramid.
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Food Groups
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Food Groups | Fats, Oils and Sweets: These foods provide calories, but have little other nutritional values. Vegetable Oil is an exception, as it is a rich source of vitamin E. molasses, and an excellent source of iron, but one tablespoon is all you need. Use sparingly. Milk, Cheese and Yogurt: Milk products are the richest sources of calcium, and also provide an excellent source of protein and vitamin B12. Try to choose low-fat varieties to keep calories, cholesterol, and saturated fat at a minimum. Eat 2-3 servings daily 1 serving equals: 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese or 2 ounces of process cheese. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts: Animal foods are excellent sources of protein, iron, zinc, and B vitamins, as are beans, nuts, and seeds. Tofu and white beans also supply calcium. Some seeds, like almonds, are good sources of vitamin E. Eat 2-3 servings daily 1 serving equals: 2-3 ounces of cooked lean meat, poultry or fish, 1 egg, 1/2 cup cooked beans or 2 tablespoons seeds and nuts. Vegetables: Vegetables provide vitamins, especially vitamin A and C and are excellent sources of fiber, while being naturally low in fat. For maximum nutrients, choose dark leafy greens, deep-yellow or orange vegetables, and starchy vegetables like potatoes and yams. Eat 3-5 servings daily 1 serving equals: 1 cup raw leafy greens; 1/2 cup other vegetables chopped or 3/4 cup vegetable juice. Fruits: Fruits are an excellent source of vitamins, especially vitamin C and are low in fat and calories. Choose fresh fruits and fruit juices or dried fruits. Avoid fruit processed with heavy syrups and sugar-sweetened juices. Eat 2-4 servings daily 1 serving equals:1 medium apple, banana, or orange; 1 melon wedge; 1/2 cup of chopped fruit or berries or 3/4 cup fruit juice. Bread, Cereal, Rice, and Pasta: This foods group provides complex carbohydrates and is an important source of energy. They also provide B vitamins, minerals, and fiber. Starchy foods are not fattening if you don't add butter, cheese, or cream sauces. Select whole-grain products to maximize fiber and other nutrients. Eat 6-11 servings daily 1 serving equals: 1 slice of bread; 1/2 cup cooked cereal, rice or pasta or 1 ounce of ready-to-eat cereal.
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