 |
HEALTH AND NUTRITION
The Food Pyramid
THE
FOOD PHILOSOPHER® USES THE USDA FOOD GUIDE PYRAMID AS A general guide for the daily selection of a healthy diet based on the consumption
of 1600 to 3000 calories per day. However, we have slightly reduced
carbohydrate servings in favor of increased consumption of legumes and
lean protein. Choose a variety
of foods from each food group every day to get adequate vitamins, minerals,
fiber, carbohydrates and protein. Be sure to eat at least the minimum
number of servings from each group and consume low amounts of fats,
oils and sweets.
4-8
Servings |
Wholegrain Bread, Cereal, Rice, and Pasta Group(includes
potatoes)
Serving size = 1 bread slice; 1 ounce ready-to-eat cereal; 1/2 cup cooked
cereal; 1/2 cooked rice, pasta or potatoes |
Breads,
cereals and grains are our major source of starchy carbohydrates for
energy, fiber for bulk and bowel function, and B vitamins for the release
of energy and a healthy nervous system. |
3-5
Servings |
Vegetable Group
Serving size = 1 cup raw, leafy vegetables; 1/2 cup cooked or chopped raw vegetables; 3/4 cup vegetable juice. |
| 2-4
Servings |
Fruit Group
Serving size = 1 medium apple, banana or orange; 1/2 cup chopped, cooked or
canned fruit; 1/4 cup dried fruit; 3/4 cup fruit juice |
| Vegetables
and fruits provide plenty of carbohydrate energy and fiber as well as
many vitamins and minerals needed for good health and energy production.
They are usually low in calories and fat, making them a very healthy
eating option. |
2-3
Servings |
Milk, Yogurt, and Cheese
Group
Serving size = 1 cup milk or yogurt; 1 1/2 ounces natural cheese; 2 ounces processed cheese |
Dairy
products provide us with most of the nutrients needed for energy production.
Dairy products also provide calcium, which is necessary for strong bones. |
1-3
Servings |
Dry Beans (Legumes)
and Nuts Group
Serving size= 1/2 cup cooked beans; 2 tablespoons peanut butter; 1/3 cup nuts
Legumes and nuts are good sources of protein, carbohydrates, fiber, B
and E vitamins and many minerals. Nuts also contain energy calories
from unsaturated fat, which is necessary for optimal brain functioning. |
2-4
Servings |
Fish, Poultry, Eggs, and Meat Group
Serving size = 2 to 3 ounces cooked fish, lean poultry, or meat |
Fish, poultry, eggs and meat are excellent sources of protein
and all essential amino acids needed for bodily functions. They also
provide vitamins and minerals essential for energy production, such
as iron and zinc. |
An excerpt from
The
Food Philosopher’s® Guide to Epicurean Delights by Claudia
Pillow and Annalise Roberts. © 2002 by Claudia Pillow and
Annalise Roberts, Southlake, Texas 76092 U.S.A.
Health and Nutrition Archive
back
top
home
|
|
