Starting with the name of ALLAH,WHO is REHMAN & RAHEEM

TOPIC; FOOD GUIDE PYRAMIDS

PRESENTED BY; MARIA JABBARBS-CHEMISTRY8TH SEMESTER

FOOD GUIDE PYRAMIDS• A graphic representation of the structure of a food chain,

depicted as a pyramid having a broad base formed by

producers and tapering to a point formed by end

consumers.

OR

• A food pyramid is defined as graphic representation of the

food chain structure, which is used to show various forms

predatory relationships. It can also be seen as a nutritional

diagram that shows the principles of good nutrition.

FOOD GUIDE PYRAMIDS

HISTORY:

• The government, as well as many health and nutrition

groups, wants to give people the information they need to

make healthy food choices.

• In 1992, the USDA (United States Department of

Agriculture) adopted the nutritional guide that was created

at Tufts University. It is in the shape of a pyramid, to help

people remember what food to eat.

HISTORY:

Problem with My Pyramids:

• One problem was that there was no difference made

between whole grains and refined grains or

between saturated and unsaturated fats. While it might be

good to have some olive oil, for example, eating food made with

shortening isn't a good idea.

• Another problem with the pyramid was that in some cases the

servings mentioned were supposed to be a maximum (like for the

meat group) but in other cases they were supposed to be a

minimum (like for the fruit group).

• Finally, the food pyramid didn't show the importance of exercise.

Facts

• There was also some discussion about the fact that it was the U.S. Department of Agriculture, and not the U.S. Department of Health and Human Services that made the pyramid.

• Some people said the number of servings of fruits and vegetables, for example, was higher than the number used by the World Health Organization, and maybe it was because the USDA wanted people to eat more of those products for business reasons instead of health reasons.

In April 2005, the USDA replaced the original pyramid with another pyramid by turning it on its side and making the sections vertical instead of horizontal. The new pyramid looks like this:

The Healthy Eating Pyramid

• Faculty members at the

Harvard School of Public Health

made an alternate pyramid,

which they called the Healthy

Eating Pyramid. It includes

more information based on all

the research on nutrition that

has taken place in the last

fifteen years.

The Healthy Eating Pyramid looks like this:

Whole Grains. Bread cereal pasta and rice.

Healthy Fats and Oils Vegetables FRUITS

Nuts, Seeds, Beans, and Tofu:

Milk, Yogurt, and Cheese Fish, Poultry, and Eggs:

Red Meat, Butter;Vitamin D/Calcium Supplements

BRICKS OF HEALTHY EATING PYRAMIDS

1. Grains:• This is an important group in the Pyramid,

because it provides carbohydrates, the primary source of fuel for the body.

• The Pyramid separates grains into two groups:

Whole grains, Refined grains

WHOLE GRAINS, • which contain the entire grain bran, germ, and

endosperm. • Whole grains also contain the fiber and B vitamins that

make this food group so rich nutritionally.• Whole grains are either single foods, such as brown

rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.

REFINED GRAINS, • in which the bran and germ are removed.

• Refined grains lose the fiber, iron, and many of the B

vitamins in the grain.

• certain B vitamins and iron have been added back in to

make them more nutritionally adequate.

Examples of serving of Whole grains include:

1 slice of bread

1 cup of ready-to-eat cereal

1/2 cup of cooked rice, pasta,

5 crackers

Healthy Fats and Oils• There are essential fatty acids that we can’t get

anyplace but from our diets. For heart health, the majority of fat choices come from the monounsaturated fats such as

canola oil, olive oil, olives, nuts seeds, peanut butter

HEALTHY FATS AND OILS

EXAMPLES OF A TEASPOON SERVING OF OIL INCLUDE:

1 teaspoon of oil

1 teaspoon of a soft margarine

1 teaspoon of mayonnaise

1 Tablespoon of salad dressing

4 large olives

1/2 Tablespoon of peanut butter

1 oz. of nuts or seeds = 3 teaspoons of oil

2. Vegetables:Vegetables are a terrific source of vitamins and minerals, particularly when you try to add as much color as possible to your plate. Vegetables are also high in fiber. Women are encouraged to get 2 and 1/2 cups per day of

vegetables; men are encouraged to get 3.

VEGETABLES:• The Pyramid breaks vegetables into five different

categories.

I. Dark Green Leafy Vegetables

II. Orange Vegetables

III. Starchy Vegetables

IV. Dried Beans and peas

V. Other Vegetables

Dark Green Leafy Vegetables

• 1 cup of raw broccoli

• 2 cups of raw spinach or 1 cup of cooked

spinach

• 2 cups of dark green lettuce

ORANGE VEGETABLES • 1 cup of raw or cooked carrots

• 1 cup mashed or 1 large baked sweet potato

• 1 cup cooked butternut squash

Starchy Vegetables

• 1 cup of corn

• 1 cup of peas

• 1 medium, 3-inch potato

DRIED BEANS AND PEAS • 1 cup of chickpeas, black beans, kidney beans,

• 1 cup of lentils

Other Vegetables

• 1 cup of cauliflower, green beans, or cabbage• 1 cup of chopped tomato

3. FRUITS• Fruits, like vegetables, are rich in fiber, vitamins, and

minerals. They are also an excellent source of

carbohydrate.

• Both men and women are encouraged to have 2 cups

per day.

Examples of a cup of fruit include:

• 1 small apple

• 1 large banana

• 1 cup of melon

• 1 cup of berries

Examples of a cup of fruit include:

• 1 cup of grapes

• 1 medium grapefruit

• 1 large orange, peach, or pear

• 8 oz. of 100% fruit juice

4. Nuts, Seeds, Beans, and Tofu:

• These plant foods are excellent sources of protein,

fiber, vitamins, and minerals.

• Beans include black beans, navy beans, and other

beans that are usually sold dried.

NUTS, SEEDS, BEANS:

5.Milk, Yogurt, and Cheese

• This food group is the most dependable source of

calcium in your diet.

• Adequate intake of calcium during adolescence and

early adulthood increases the likelihood of optimal

bone density for both men and women,

• offering protection against osteoporosis and bone

fractures.

Milk, Yogurt, and Cheese• Examples of a 1 cup serving include:

• 1 cup of milk or yogurt

• 1 1/2 to 2 oz. of cheese

Milk, Yogurt, and Cheese

• 1 1/2 cups of ice cream

• 1 cup of pudding

6. FISH, POULTRY, AND EGGS:• These foods are also important sources of proteins and

fish is rich source of vitamin E.

Fish, Poultry, and Eggs:• Chicken are also good sources of

protein and can be low in saturated fat.

• An egg is a much better breakfast than a doughnut(Methi Pori) cooked in an oil rich in trans fats or a bagel( Khamiri Roti) made from refined flour. Egg whites, are very high in protein

• A wealth of research suggests that eating fish can reduce the risk of heart disease, since fish is rich in heart-healthyomega-3 fats.

DAIRY VITAMIN D/CALCIUM SUPPLEMENTS

• Building bone and keeping it strong takes calcium,

vitamin D, exercise.

• most people need more vitamin D than they can get

from drinking three glasses of milk—and they need less

calcium than three glasses of milk provide.

• Though there are some health benefits from modest

dairy intake, high dairy intakes are associated with

increased risk of fatal prostate and maybe ovarian

cancers.

DAIRY Vitamin D/Calcium Supplements

• If you enjoy dairy foods, stick to one to two servings a day; you may also need to take a multivitamin or vitamin D supplement to get enough vitamin D.

• If you don’t like dairy products, taking a vitamin D and calcium supplement (or taking the right multivitamin)

RED MEAT, PROCESSED MEAT, AND BUTTER;

• These foods sit at the top of the

Healthy Eating Pyramid because

they contain lots of saturated fat.

Red Meat, Processed Meat, and Butter;

• Processed meats, such as bacon, hot dogs, and deli meats

are also very high in added sodium.

• Eating a lot of red meat and processed meat has been

linked to increased risk of heart disease, diabetes, and

colon cancer.

• it’s best to avoid processed meat, and to limit red meat to

no more than twice a week.

THE HEALTHY EATING PLATE• the Healthy Eating Plate as a blueprint for a typical

meal, for yourself and your family.

• It’s similar in concept to MyPlate, with colorful

quadrants reserved for vegetables (green), fruits (red),

protein (orange), and grains (brown).

The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control.

• These two related elements strongly

influence your chances of staying healthy.

• They also affect what you eat and how your

food affects you.

EXERCISE AND WEIGHT CONTROL• Weight change = calories in – calories out.

• If you burn as many calories as you take in each day,

there’s nothing left over for storage in fat cells, and

weight remains the same.

• Eat more than you burn, though, and you end up

adding fat and pounds.

• Regular exercise can help you control your weight, and

it is a key part of any weight-loss effort.

Exercise and weight control

THE IMPORTANCE OF THE FOOD GUIDE PYRAMID

• The food pyramid consists of grains, fruits, vegetables,

milk, meat & beans, oils, and physical activity.

STRUCTURE OF THE FOOD GUIDE PYRAMID:

• The pyramid advises people to eat mostly fruits and

vegetables, dairy, lean meats and to eat small amounts of

sweets.

• The pyramid encourages people to get at least 30 minutes

of moderately intense activity most days of the week.

BENEFITS OF FOOD GUIDE PYRAMIDS:• The Pyramid reflects the Dietary Guidelines, and

provides suggestions that ensure that people are

eating within their caloric ranges and are getting the

nutrients that their body needs to function well.

• Follow the guidelines and help prevent chronic diseases

and conditions such as hypertension, obesity and

diabetes.

• Food suggestions are mainly low in cholesterol, trans

fats and saturated fat, while being high in vitamins,

fiber and minerals.

Resources of food guide pyramids

• The Pyramid is available on the USDA's website.

• Create a personalized account that will guide you through

the Pyramid and make suggestions based on your

personal needs.

• The site provides tips for making healthy choices, menus,

examples of the food groups and advice on how to adhere

to the Pyramid's guidelines.

CONSIDERATIONS OF FOOS GUIDE PYRAMIDS

• The Pyramid guidelines are for healthy persons.

• People with chronic conditions such as diabetes or

cancer should talk to their doctor about making a

personalized nutrition plan.

• People with anemia and other mineral or nutrient

deficiencies should talk to their doctor before adjusting

their diets.

• Talk to your doctor before starting an exercise routine if

you have asthma, osteoporosis, heart disease or are

obese.