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What is the Food Pyramid? |
Nutrition
by Nourish Interactive >> more about the author
Adapted from the article Easy USDA Food Pyramid Guide- Eating Healthy with the Food Groups by Maggie LaBarbera, Registered Nurse.
The USDA Food Pyramid is a guide to help us make healthier choices and eat healthier foods. It was designed to help the whole family understand what foods comprise a balanced meal and to learn about the different foods the body needs to be healthy.
The food pyramid divides food into five different food groups. Each food group provides a certain amount of nutrients that both adults and children need for general health. Each food group is represented by a colored stripe on the pyramid. Some foods we need more of and others we need less of. The wider stripes tell us that the body needs more of that food group, and the narrow stripe means the body needs less of that food group. But, the body needs food from all the food groups each day. The stairs remind us that everyone, including children, needs to be active every day.
The colors on the food pyramid represent the following food groups: Orange — grains; green — vegetables; red — fruits; yellow — fats and oils; blue — milk and dairy products; purple — meat, beans, fish, and nuts.
Depending on age, gender and activity level, everyone needs a certain amount of food (calories) from each of the groups. By eating foods from all five food groups in proper portion sizes, you can eat healthy and well-balanced meals.
A Little About Portion Control
One of the
challenges that our nation faces is controlling portion sizes. Eating
foods from each of the food groups is the first step to being healthy.
But the amount is also important. In general, kids tend to have too
many “empty calorie” foods, meaning foods with very little nutrition
but high in calories like soda, candy, potato chips and sugary
breakfast cereals.
It is important to understand what portion sizes are, and how much of a food or food group your body really does need.
Here are some simple tricks you and your whole family can use to help control portions!
✰ Use a salad plate for dinner. It is easier to control the amounts with a smaller plate.
✰ Use small serving spoons or tablespoons to serve dishes.
✰ Let everyone (including kids!) serve their own scoop. It gives independence and helps everyone begin to realize serving sizes.
✰ Include water as part of a healthy meal; it’s great for digestion.
✰ Take one scoop from each of the food groups.
✰
If you don’t think you like a food, try it with dip! For example, try
dipping fresh veggies in to a little bit of low fat dressing.
✰ “Color” your plate with foods that are bright! Naturally colorful foods tend to be the healthier foods.
✰
Avoid sodas, sugary drinks and fruit juices. If you really want
something sweet, one six-ounce glass a day of 100% fruit juice is
plenty.
✰ Try to listen to your internal hunger clock. It’ll help you to learn proper portion control.
