Nutrition


 

The food pyramid is a guideline for making daily food choices in the proper proportions for optimum nutrition.

Daily Servings:

Fats, oils, sweets:
use sparingly

Milk, yogurt, cheese: 3 servings

Meat, poultry, fish, dry beans, eggs, nuts: 2 servings

Vegetables: 3 servings

Fruit: 2 servings

Bread, grains, cereal, rice, pasta:
6 servings

Water:
8 servings

 

What counts as a serving?

Bread, Cereal, Rice, and Pasta Group
1 slice of bread
About 1 cup of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta

Vegetable Group
1 cup of raw leafy vegetables
1/2 cup of other vegetables cooked or raw
3/4 cup of vegetable juice

Fruit Group
1 medium apple, banana, orange, pear
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group
1 cup of milk or yogurt
1 1/2 ounces of natural cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry or fish
1/2 cup of cooked dry beans
1/2 cup of tofu
2 1/2-ounce soyburger
1 egg
2 tablespoons of peanut butter
1/3 cup of nuts



Eating Healthy

  • Do not eat many foods that come from a can or a box
  • Eat many fruits and vegetables
  • Look at serving size
  • Choose foods with more fiber
  • Start out your day with breakfast
  • Plan to eat every four hours
  • Do not eat in front of the television
  • Drink skim milk
  • Take the skin off of poultry
  • Cut the fat off of meat

Copyright Nutrition 411. 2012 All rights reserved.

 

Healthy Snacks

  • Cheese crackers
  • Peanut butter toast
  • Yogurt
  • Fruits
  • Vegetables
  • Pudding cup
  • Cereal
  • Turkey sandwich
  • Low-fat popcorn
  • Nuts
  • Milk and vanilla wafers or gingersnaps
  • Low-fat cottage cheese

Women who are pregnant or of child bearing age should pay particular attention to getting enough iron in the diet each day.

Foods that supply IRON:

 

Seafood

Meat

Legumes

Fruit

Vegetables

Grains

Dairy

 

clams
scallops
sardines
shrimp
oysters
tuna
salmon

liverwurst
liver
sausage
lean beef
organ meat
ham
chicken

dried beans
dried peas
green lima beans

dried peaches
dried prunes
prune juice
raisins
dried apricots
dates

greens-
turnip,
mustard
collard,
spinach,
chard,
kale,
beet greens
broccoli
asparagus

iron fortified cereal
enriched bread
wheat
millet
oats
brown rice

eggs

 

Misc
molasses

Vitamin C significantly enhances iron absorption when eating iron-rich foods.

Foods that supply Vitamin C
Oranges, orange juice, grapefruit, grapefruit juice, and other citrus fruits, watermelon, strawberries, cantaloupe, tomatoes, tomato juice, greens, broccoli, green bell peppers, raw cabbage, sweet and white potatoes

apple
 
fish