MY "FOOD PYRAMID" PAGE

Hi, welcome to my newest page.  As you can probably guess I am trying to learn to eat healthier and thought I would put some information on here so others could join me.  I was given a paper with The Food Pyramid on it and then while searching the internet came across this one.  The other Pyramid is what most people use.  However, I like this one because I am trying to eat more vegetables and fruits and this one has them on the bottom.


VEGETABLES
 - Minimum 4 per day

  1 cup of raw leafy vegetables
  1/2 cup of other vegetables,
  cooked or chopped raw
  3/4 cup of vegetable juice


FRUITS
 Minimum 3 per day

 1 medium apple, banana, orange
 1/2 cup of chopped, cooked or canned fruit
 1/2 grapefruit
 1/2 cup canned fruit (in lite-syrup or fruit juices)
 1/4 cup dried fruit
 1 1/4 cup whole strawberries
 1 1/4 cup watermelon cubes
 3/4 cup of fruit juice
 1 T. 100% fruit spread
 Someone asked me about grapes.  I found one place that said 10 green grapes as a serving.  They have a lot of sugar in them.  They are alright to eat in moderation. 


CARBOHYDRATES/STARCHES
Bread, Cereal, Rice, Pasta - 4 to 8 servings per day

 1 slice of bread
 1/2 bagel, hamburger, or hotdog bun
 1 ounce of ready-to-eat cereal
 1/2 cup of cooked cereal, rice or pasta
 1/2 English Muffin
 1/2 cup starchy vegetables (corn, peas, potatoes, lima beans, yams)
 6 saltines
 3 graham cracker squares
 3 cups popcorn (lite or air popped)
 1/2 cup low fat frozen yogurt, sherbet, or fat free ice cream
 1/2 cup cooked, dried beans (also count as 1 meat serving)


PROTEIN/DAIRY
Milk, Yogurt, Cheese, Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts -
3 to 7 servings per day (The pyramid above combines the Protein and Dairy)
The other one says 2-3 Dairy and 2-3 other Protein

 1 cup of skim or 1% milk
 1 cup fat free or low fat cultured yogurt
 3/4 cup of Braum's fat free milk
 1 cup soy milk
 1-1 1/2 ounces of natural cheese
 2 ounces of process cheese
 1 oz. of cooked lean meat, poultry, or fish
 1 egg

 1/4 cup low cholesterol egg
 2 egg whites
 2 T.  peanut butter
 1/4 cup 2% or lower cottage cheese
 4 oz or 1/2 cup tofu
 1 oz. fat free or low fat hot dog
 1/2 cup cooked, dried beans (also count as 1 starch


ADDED FATS AND SUGARS
Fats & Oils - 3 to 8 servings per day/Sweets - 75 calories per day
 
2 slices turkey bacon
 1/8 cup ground flax
 1/6 avocado
 5 large or 10 small olives
 1 tsp liquid oil
 1 T. non-trans fat margarine
 1 T. reduced fat mayonnaise or Miracle Whip light
 1 T. salad dressing
 2 T. reduced fat salad dressing
 1 T. seeds (pumpkin, sunflower)
 6 almonds, cashews
 10 peanuts
 2 pecans (4 halves)
 6 nuts (50% peanuts mixed nuts)
 1 T. jam, jelly, honey, or sugar
  1 T. syrup
  2 T. light syrup
 Added sugars are in foods like candy and soft drinks, as well as jams, jellies, and sugars you add at the table. Some added sugars are also in foods from the food groups, such as fruit canned in heavy syrup and chocolate milk.


DAILY PHYSICAL ACTIVITY
 
The best exercise I like to do is walking.  The second thing I like to do is use hand weights.  If you are a stay at home mom and have young children, they can ride a bike while you walk.  There are videos you can exercise along with and your family can work out with you!  Be sure to check with your doctor before beginning any exercise program.


DAILY SERVINGS BY CALORIE LEVELS
AND BEST CHOICES OF EACH FOOD GROUP


 I have added some links to very informative pages I have found on the internet.  Some of these pages have helped me keep motivated.

The New Mayo Clinic Healthy Weight Pyramid - Where I got the above picture.

Healthrecipes.com - Very interesting pages and recipes.  I have not signed up for any of their free items.

The Food Guide Pyramid - Click on each section for guidelines

The Food Guide Pyramid - McKinley Health Center

Healthful Eating guides - McKinley Health Center - lots of information

The Federal Consumer Information Center - The Food Guide Pyramid

Restaurant Guide - They were using Weight Watchers but it gives the calories and fat grams

Diet Information - Full of things to explore

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 Copyright © 2002 by Debbie Hatterman

 dhatterman@yahoo.com