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The food Pyramid
The Food Guide Pyramid is one way for people to understand how to eat
healthy. A rainbow of colored, vertical stripes represents the five
food groups plus fats and oils. Here''s what the colors stand for:
grains - Base of the pyramidvegetablesfruitsfats and oilsmilk and dairy productsmeat, beans, fish, and nuts - top
You also can see the bands start out wider and get
thinner as they approach the top. That''s designed to show you that not all
foods are created equal, even within a healthy food group like fruit. For
instance, apple pie might be in that thin part of the fruit band
because it has a lot of added sugar and fat. A whole apple - crunch! -
would be down in the wide part because you can eat more of those within a
How Much Do I Need to Eat?
Everyone wants to know how much they should eat to stay healthy. though. It
depends on your age, whether you''re a girl or a boy, and how active you are
1 Eat plenty of high-fiber
foods—that is, fruits, vegetables, beans, and whole grains
2 Make sure to include green,
orange, and yellow fruits and vegetables
3 Limit your intake of sugary
foods, refined-grain products such as white bread, and salty snack foods.
4 Cut down on animal fat. It’s rich in saturated fat, which
boosts blood cholesterol levels and has other adverse health effects.
5Cut way down on trans fats, supplied by hydrogenated
vegetable oils used in most processed foods
6 Eat more fish and nuts, which contain healthy unsaturated
7 Keep portions moderate, especially of high-calorie foods.
8 Keep your cholesterol intake below 300 milligrams per day.
9 Eat a variety of foods. Don''t try to fill your nutrient
requirements by eating the same foods day in, day out.
10 Maintain an adequate calcium intake.
11 Try to get your vitamins and minerals from foods
12 Maintain a desirable weight.
13 If you drink alcohol, do so in moderation.
Be Healthy & Be Wealthy