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1、FoodGuidePyramidTheFoodPyramid,developedbytheUSDepartmentofAgriculture(USDA),isanexcellenttooltohelpyoumakehealthyfoodchoices.Thefoodpyramidcanhelpyouchoosefromavarietyoffoodssoyougetthenutrientsyouneed,andthesuggestedservingsizescanhelpyoucontroltheamountofcalories,fat,
2、saturatedfat,cholesterol,sugarorsodiuminyourdiet.·UsetheFoodPyramidtoguideyourchoices·Chooselowfatdairyandleanmeat·Limitsaturatedfatto10%ofyourcalories·BasefatintakeoncalorieneedsBread,Cereal,GrainandPastaFormtheBaseAtthebaseofthefoodpyramid,you’llseethegroupthatcontains
3、breads,grains,cerealsandpastas.Thesefoodsprovidecomplexcarbohydrates,whichareanimportantsourceofenergy,especiallyforalow-fatmealplan.Youcanmakemanylow-fatchoicesfromfoodsinthisgroup.You’llneed6to11servingsofthesefoodsinaday.Oneservingofthisgroupcanbe:·1sliceofbread·1/2cu
4、pofrice,cookedcerealorpasta·1cupofready-to-eatcereal·1flattortillaTrytoeatwhole-grainbreads,cerealandpastaformostofyourservingsfromthisgroup.Whole-grainfoods(whicharemadewithwholewheatflour)arelessprocessedandretainmorevaluablevitamins,mineralsandfiberthanfoodsmadewithwh
5、iteflour.Whenyoupurchasewhole-grainfoods,lookforbreadsandpastaswith"stonegroundwholewheatflour"asthefirstingredient,becausesome"wheat"breadsmaybewhitebreadswithonlycaramelcoloringadded.FruitsandVegetablesFruitsandvegetablesarerichinnutrients.Manyareexcellentsourcesofvita
6、minA,vitaminC,folateorpotassium.Theyarelowinfatandsodiumandhighinfiber.TheFoodPyramidsuggests3to5servingsofvegetableseachday.Oneservingofvegetablescanbe:·1cupofrawleafyvegetables·1/2cupofothervegetables,cookedorraw·3/4cupofvegetablejuiceTheFoodPyramidsuggests2to4servings
7、offruiteachday.Oneservingoffruitcanbe:·Onemediumapple,orangeorbanana·1/2cupofchopped,cookedorcannedfruit·3/4cupoffruitjuiceCountonly100%fruitjuiceasafruit,andlimitjuiceconsumption.Manycommercialbottledjuicescomeincontainersthatholdmorethan2servings–whichcanaddlotsofsugar
8、andcaloriestoyourdailydiet.Punches,adesandmostfruit"drinks"haveonlyabitofjuiceandlotsofsugar.Fruitsodas
