Eating Healthy For Everyone Created by: Zack Zahrend 3 Basic Principles Variety Balance Moderation Variety Include many different foods Expand food choices Eat foods of all colors More range of nutrients Balance Proper serving sizes Proper calorie/nutrient intake Proper daily servings Moderation Not too much of one food Apply previous 2 principles The Food Pyramid The 6 Food Groups Grains Vegetables Fruit Meat/Fish/Eggs/Nuts Dairy Fats/Sugars Grains 6-11 servings Whole Grains (better) and Refined Grains High in Dietary Fiber Grain Foods Pasta Cereal Bread Oatmeal Popcorn Vegetables 3-5 servings High in Folate, Vitamins A,C,E Potassium Lower in Calories Examples of Vegetables Broccoli Carrots Corn Spinach Potatoes Fruits 2-4 servings Low in Fat, Sodium and Calories High in Folate, Vitamin C, Potassium Zero Cholesterol Examples of Fruits Apples Bananas Oranges Grapes Strawberries Meat/Fish/Egg/Nuts 2-3 servings High in Protein, Zinc, Iron, Magnesium Necessary Fatty Acids Higher Saturated Fats and Sodium Examples Include: Chicken Ham Salmon Eggs Peanuts Dairy 2-3 servings High in Calcium, Vitamin D, Protein Improve Bone Mass Help Prevent Bone Deficiencies Dairy Products Milk Yogurt Cheese Ice Cream Butter Fats/Sugars 1 serving Use Sparingly/Responsibly High in Sugar, Calories, Carbs Indulging can lead to Weight Gain Examples Include: Candy Cakes Cookies Syrup Soda Tips Follow 3 Basic Principles Try new Foods Drink more Water Dont be afraid to Snack Suggested Websites My Pyramid Nutrition Food Standards Agency