The Food Pyramid
Title 3 interdisciplinary course materials for
EN020/021/023/031/132 (Nutrition)
Fall 2008
Created by E. Phufas
What it is
The Food Pyramid is the outline of what to eat every day. It calls for
eating a range of food from each layer and different amounts.
The different layers are the:
Grain Group,
the Fruit Group,
the Vegetable Group,
the Meat Group,
the Milk Group
and Others
Each group has different amounts of food that needs to be eaten. By
following the Food Pyramid you will be eating a well rounded diet.
Eat at least 6 servings from
The Grain Group this group each day:
Grain Group foods give us bread: white, wheat, rye,
carbohydrates for the energy buns, rolls, muffins, bagels
we need to play, learn, sleep cereals: hot and cold rice:
and keep our bodies running 24 all kinds pasta: spaghetti,
hours a day! macaroni, noodles
Foods in this group come from tortillas
many different grain plants: crackers
wheat, oats, rye, barley and
rice. "Whole-grains" like whole pancakes
wheat bread, also provide fiber
and other substances that help
keep us healthy. Fiber helps us
digest our food.
The Vegetable Group
Is it easier to see in the dark Veggies also provide vitamin
or daylight? Most people it’s C fiber and substances
easer in the daylight. Foods called photochemicals that
in the vegetable group give help prevent diseases. Fiber
us the vitamin A that helps also helps us digest our
us see in the dark and keeps food. Vegetables com in
our skin healthy many varieties.
Eat at least 3 servings from the
Vegetable Group
broccoli • cauliflower • corn • peas •
green beans • lettuce • mushrooms •
celery • carrots • white potatoes and
sweet potatoes • juices made from
vegetables: tomato, carrot
The Fruit Group
Fruit Group foods provide vitamin C to help our bodies heal cuts and bruises
and fight infection too! Foods in this group also provide vitamin A, fiber
and substances called "photochemical“ that help prevent diseases. Fiber
in fruit also helps us digest our food.
Eat at least 2 servings of the foods in this group:
apples • oranges • bananas • pears • grapes
• kiwi • berries: strawberries, blueberries,
raspberries • melons: watermelon,
cantaloupe, honeydew • pineapple • papaya
The Milk Group
Did you know your body has 206 bones that are alive and growing? We all
have 32 permanent teeth! Milk group foods keep your bones and teeth
strong and healthy because they provide calcium and eight other important
nutrients, including protein, vitamin A, vitamin D, and B vitamins.
Calcium helps:
strengthen bones, which are growing
stronger and longer
stop bleeding if you get cut or bruised
muscles contract and relax
Try having 3 servings of some of these foods in the Milk Group:
milk - flavored milk like strawberry, banana, chocolate
yogurt
cheese: string, cheddar, American and others
pudding
cottage cheese • frozen yogurt • ice cream
The Meat Group
Stand up and take a step. You Build muscles by eating
just used 54 muscles! Your servings of these Meat
muscles hold your bones Group Foods:
together and make them move. beef • pork • chicken and
Meat Group foods help build turkey • fish •
strong muscles. Foods in this dried beans and peas • peanut
group provide protein and iron. butter •
Iron is important because it: eggs • nuts
carries oxygen to all parts of
your body
helps prevent infections and
anemia that can make you feel
tired
helps your body make energy
to get you through busy days
The Other Group
The "Others" category includes Foods in the "Others" category:
foods such as cakes, cookies, fats • oils • spreads • candy •
candy, soft drinks, fruit drinks, cookies • cakes • chips and
potato chips and donuts. other salty snacks •
condiments • soft drinks •
coffee • tea
As long as you eat mostly meals
and snacks from the Five Food
Groups, a few "Others" foods
are acceptable every day