The Food Guide Pyramid

Introduction
The Food Guide Pyramid is a tool designed to promote the concepts of variety, moderation and
balance in the diet. Variety means eating foods from all food groups, moderation means limiting
the amount of high sugar or high fat foods, and balance means eating the number of servings
recommended according to your individual calorie needs. The Food Guide Pyramid is based on
the Dietary Guidelines for Americans and is also designed to provide the recommended dietary
allowances for calories, fiber and nutrients.

There are six food groups in the pyramid: breads, cereal, rice, pasta; vegetables; fruits; milk,
yogurt, cheese; meat, poultry, fish, eggs, beans and nuts; and fats, oils and sweets. Five major
groups are needed daily. We just need a little bit of the last group to round out our meals. Foods
in the sixth group should be eaten sparingly. No one food group is more important than another.
There are no "good" foods or "bad" foods. However, it is important to balance the high fat or
high sugar foods with low fat or low sugar foods over a period of one or two days. Foods that
have three or less grams of fat per 100 calories are considered low in fat.

What You Will Learn and How it Will be Useful to You

After completing this lesson, you will be able to:
Name the five major food groups pictured in the Food Guide Pyramid.
Describe the symbols for fat and sugar and name the foods that are sources of these
nutrients (including food groups in the rest of the pyramid).
List the range of servings recommended for each food group.
Understand serving sizes.
Understand that fat intake should be limited to 30% of calories.
Give suggestions for food selection and preparation methods to help moderate sugar and
fat intake.
Understand that exercise is an important part of a healthy lifestyle.
Visit the Healthy Choice web site to learn some nutrition facts.

Group One: Breads, Cereals, Rice and Pasta

Bread, cereal, rice and pasta are the foundation of a well-balanced diet. Foods in this group
provide key nutrients for a variety of uses:
 B-vitamins - help use energy from food, keep the skin healthy and help digestion and
appetite
 Iron - builds red blood cells
 Protein - for growth and repair of body tissues
 Carbohydrate - for energy
 Fiber - prevents constipation
Some foods in this group include biscuits, bread, ready-to-eat cereals, cooked cereals (oatmeal,
grits and cream of wheat), cornmeal, macaroni, muffins, noodles, pancakes, rice, spaghetti,
tortillas, waffles, graham crackers, saltine crackers and popcorn.
The Food Guide Pyramid recommends six to eleven servings from the bread, rice, cereal
and pasta group daily. Serving sizes for this group are:
Bread - One slice
Biscuit, roll or muffin - One small
Tortilla - One
Waffle or pancake - One
Crackers - Five small or two large
Hamburger or hot dog bun - One-half
Ready-to-eat cereal - One ounce
Cooked cereal, grits, rice, macaroni, spaghetti and noodles - One-half cup

Some of the best buys in the bread, cereal, rice and pasta group are:
Less Expensive More Expensive

Enriched white rice, brown rice Instant rice, seasoned rice, wild rice
Enriched macaroni, noodles and spaghetti Pasta in special shapes (curls, shells)
Enriched white or whole-grain bread Specialty breads
Saltine crackers Specialty crackers
Cornbread or muffins made from scratch Mixes
Cornbread, muffin or biscuit mix Ready-to-eat muffins, biscuits
Enriched flour Cake flour
Other cost-saving tips for the bread, cereal, rice and pasta group include:
Buy ready-to-eat cereals in large boxes or bags instead of single serving boxes.
Buy day-old bread and shop at bread outlets.
Use stale bread for toast, casseroles, French toast, grilled sandwiches, bread pudding and
stuffing.
Compare bread prices by weight, not by size of the package. A large loaf of bread may
contain a lot of air.
Buy store brands or generic bread products. These are usually cheaper than name brands.
Make your own baking mixes for cornbread, biscuits and muffins. These are usually
cheaper than ready-made mixes.
Use foods in the bread, cereal, rice and pasta group in casseroles to stretch your food
dollar.
Make sure to read the labels on these products, so you will know what you are buying.
Some terms you may find on the labels include:
Whole-grain: These are made from whole kernels of grain. These are a good source of
fiber. It is recommended that we eat at least three servings of whole-grain foods each day,
such as whole-grain breads and cereals, brown rice and whole-grain pastas.
Enriched: Vitamins and iron are lost when grain is milled to make white flour or meal.
Enriched flour or meal has vitamins and iron added during processing. However, fiber
lost during milling is not added back.
Fortified: Many breakfast cereals have extra vitamins and minerals added. These are
called fortified products. They are usually more expensive than those which have not
been fortified.
Storage tips for the bread, cereal, rice and pasta group:
 Bread stored at room temperature stays fresh longest. Bread stored in the refrigerator gets
stale faster but will not mold quickly. You may freeze bread for up to six months. Store
rice, flour, noodles and cornmeal, etc. in tightly closed containers in a dry place.
 Washing rice and rinsing cooked spaghetti and noodles removes important vitamins.

Flash Card Quiz:

 1. Which food has the least calories?
One-half cup cottage cheese
Two ounces of lean beef
One slice bread
Answer: Bread - One slice contains only 80
calories. Both the two ounces of beef and the one-
half cup of cottage cheese have 120 calories.

2. Which food has the least calories?

Whole hamburger bun
Three ounce hamburger patty
Small bag potato chips
Answer: Hamburger bun - this has 160 calories.
The hamburger patty has 185 calories, and the
chips have 175 calories.

3. Which food has the least calories?

One baked chicken leg
One-half cup rice
One 12 ounce can of cold drink
Answer: Rice - One-half cup of rice has only 80
calories. The chicken leg contains 140 calories,
and a 12 ounce can cold drink contains 150
calories.

Is bread fattening?
Many people think bread products are fattening. This is not true, though. It is not the bread that is
fattening; it's what we put on the bread. If you add a pat of butter and a tablespoon of grape jelly
to the bread, it will have 160 calories instead of 80 calories. If you add two tablespoons of gravy
to your rice, the calories jump from 80 to 200. Foods from the bread, cereal, rice and pasta group
won't make you fat. This important group gives us vitamins, minerals and energy. Half of the
foods in our daily diet should come from this group. To make lower calorie choices in the bread,
cereal, rice and pasta group, follow these tips:

Choose lower fat and lower sugar products. Compare:

One slice bread = 80 calories
One small biscuit = 100 calories
One doughnut = 175 calories

 Cut down on fat in your biscuit or cornbread recipes

 Use thinly sliced bread
 Snack on unbuttered popcorn

Choosing Cereals
Did you know that some cereals may have as much as three and one-half teaspoons of sugar in
each serving? We will look at how to choose the best cereals for you and your family. Cereals
are nutritious, tasty, convenient and low-cost. They are easy to prepare and are packed with
energy. Cereals help build muscles and other body tissues. They also help promote growth and
good health.

The USDA Food Guide Pyramid recommends eating six to eleven servings of bread, rice, cereal
and pasta each day. Cereals made from whole grains are best. They have more fiber. Examples
of whole-grain cereals are barley, corn, oats, rice and rye. Insoluble fiber aids in digestion and
elimination. Soluble fiber helps to reduce cholesterol levels. Cereals made from bran of wheat,
oats, rice, corn or other grains are high in dietary fiber. Cereals that are cheaper are usually more
nutritious. Cereals that you cook are usually less expensive than ready-to-eat or instant cereals.
Single packages of cereal cost more than large packages. Some cereals contain added sugar.
These cereals usually have more calories and cost more than plain cereals. Add your own sugar
to plain cereals to save money and calories. Use the ingredient label. Read labels to select the
best cereal. As a general rule, the shorter the list of ingredients, the more nutritious the cereal.
Look for whole grain as the first ingredient. Choose cereals that are whole grain, enriched or
restored. Look for the terms - oats, corn, rice, barley, rye and wheat.

Web Sites to Visit:

www.usarice.com This is a good site for rice recipes, cooking tips and nutrition
information.
www.smallgrains.org Click on "Wheat Foods" and then the "6 Classes of Wheat." Also
click on "Wheat Facts" and "About Wheat Nutrition" and read the topics included.
www.kelloggs.com Click on "Course 1" and go through the course.
www.breadworld.com This is a good site for recipes and nutrition information.

Groups Two and Three: Vegetables and Fruits

Fruits and vegetables also provide key nutrients needed by the body:

Beta-carotene or vitamin A: May help protect against certain types of cancer. Keeps your hair
healthy and is needed for good vision. In pregnancy, helps develop baby's skeleton, eyes, skin,
hair, teeth, gums and glands. Fruits high in vitamin A include apricots, peaches, cantaloupes and
watermelons. Vegetables include carrots, sweet potatoes, broccoli, greens, pumpkin and winter
squash.
Vitamin C: Holds body cells together, heals wounds and helps body to use iron. In pregnancy,
helps form the baby's bones, teeth and gums. Fruits high in vitamin C include oranges,
grapefruit, strawberries, cantaloupe, tangerines, watermelon and tomatoes. Vegetables include
broccoli, potatoes, green peppers and cabbage.

Folic Acid: (Also called folacin or folate) Helps the body make red blood cells which helps
prevent anemia. The lack of folic acid may cause miscarriages or neural tube (brain) birth
defects. Oranges are a fairly good source of folic acid; green leafy vegetables are an excellent
source.

Iron: Makes hemoglobin, the part of blood that helps transport oxygen to cells. Found in leafy-
green vegetables and dried peas and beans. Needs to be combined with vitamin C source to aid
absorption.

Potassium: Involved in fluid balance. Major sources are potatoes, prunes, oranges and bananas.
Fruits and vegetables are also an important source of fiber. Soluble fiber found in vegetables and
fruits (like apples) have been shown to help lower blood cholesterol. Insoluble fiber aids
regularity of bowel movements, often a problem for the elderly and during pregnancy.

The Food Guide Pyramid recommends two to four servings of fruit per day, including at least
one serving of citrus fruit or juice. Participants should consume at least two servings, the
minimum number. A serving size equals three-fourths cup of juice, one medium apple, banana or
other fruit; one-half cup fresh, cooked or canned fruit.

The Food Guide Pyramid recommends three to five servings of vegetables, including at least two
servings of dark-green leafy, yellow or dark-orange vegetables. A serving size equals one-half
cup cooked or chopped raw vegetables, one cup leafy raw vegetables (like lettuce or spinach).
The Five-A-Day Plan suggests that at least two servings of fruit and three servings of vegetables
should be eaten every day.

Tips to Stretch Your Food Dollar:

1. Compare prices of fresh, frozen or canned vegetables to get the best buy. One pound of
fresh is about the same as 10 ounces of frozen or a one-pound can. Don't buy bruised or
wilted vegetables.
2. Fresh vegetables cost less in season. Find sweet potatoes at a better price in the fall;
broccoli, spinach and cabbage in the winter. Look for summer squash and tomatoes in the
spring and summer.
3. To save vitamins and minerals, cook in a small amount of water. Cook just until
tender. Leave the skins on. Leave whole or cut in large pieces. Use a lid.
Veg out on Veggies!
 If you don't like the bitter taste of some vegetables, don't overcook them. Also, leave the
lid off for the first five minutes.
 Eat an upside-down salad for greater nutrition. Pile on the shredded carrots and other raw
vegetables first. Add the lettuce last.
  Snack on raw vegetables with a low fat dip. Try sliced raw sweet potatoes, squash or
turnips for a change.
 Make a carrot and raisin salad. Or, cook carrots with canned pineapple. Thicken with a
little flour or cornstarch.

Fitting in Fruits
 Drink fruit juices instead of soft drinks. Add club soda if you like.
 Dress up a canned fruit salad with low-fat cottage cheese or a sprinkling of grated cheese.
 Carry a banana, apple or orange in your purse for a snack instead of a candy bar.
 Spread peanut butter on apple slices or bananas.
 Freeze grapes or bananas for a frosty summer snack.
 Eat applesauce hot or cold.
 Try dry fruit like raisins and prunes as a snack.
 Whip up a smoothie using frozen orange juice concentrate and milk. Add a mashed
banana, if you like.

Web Sites to Visit:

www.dole.com - Click on Healthy Foods and Fun with Nutrition.
www.apples.org - Click on All About WA Apples for apple information and recipes.
www.broccoli.com - Click on Broccoli Institute, then Health and Nutrition, then Mann Nutrition
Report and Health Articles. Also click on Mom's Kitchen for tips and recipes

Group Four: Meat

Foods in this group include beef, pork, fish, shellfish, veal, eggs, poultry, dried beans and nuts.
These foods are valuable sources of protein, B vitamins, iron and zinc. Although iron and zinc
are found in some plant foods, our bodies use these nutrients better when they come from animal
sources.
Protein: Helps to build and repair body tissues.
B vitamins: Help keep skin and nerves healthy, help regulate the digestive system and
help use energy from food.
Iron: Helps to build healthy blood. Without enough iron, you may become anemic.
When you are anemic, you tire faster and more often. You may also feel dizzy and out of
breath. Iron helps you resist infections. Iron in meats is called heme iron. Foods of plant
origin contain non-heme iron. Egg yolks have mostly non-heme iron. Heme iron in meats
is better absorbed by the body. To make non-heme iron more absorbable, add a vitamin C
rich food or a small amount of meat to your meal.
Zinc: This mineral is important for the brain to develop and function as it should. Zinc
also plays an important role in pregnancy. Women who have low levels of zinc early in
pregnancy are more at risk of having a low-birth-weight infant. Low-birth-weight infants
have more severe complications and are less likely to live beyond infancy than infants
who have normal birth weights. Zinc is necessary to have a healthy immune system to
fight infections and illness.
 When you don't get enough zinc, any health problems you have, such as an infection,
burn or diabetes could get worse.
How Much Meat to Eat?
Foods from this group should be eaten in moderation. Every day, adults, teens, and children need
to eat two to three servings from the meat, poultry, fish and bean group of the Food Guide
Pyramid.

How Much is a Serving?

A serving is two or three ounces of cooked LEAN meat, poultry, or fish without bones. Three
ounces of meat is about the size of a deck of cards. One egg counts as one ounce of meat (about
one-half of a serving). Try to have no more than three to four eggs a week because eggs are high
in cholesterol. Count one-half cup of cooked dried beans or peas as one ounce. Count two
tablespoons of peanut butter as one ounce of meat.

We need a total of five to seven ounces of cooked lean meat each day. Let's see how we can get
this amount from the different foods in the meat group. For example, six ounces might come
from:
One egg for breakfast = one ounce of lean meat +
Two ounces sliced turkey in a sandwich at lunch +
Three ounces cooked lean hamburger for dinner =
Six ounces for the day.

Lowering the Fat in Your Diet

Most of the fat we consume comes from the meat group. Some ways to cut down on the fat
intake from foods in this group include:

1. Select lower-fat choices of beef and pork from the meat group. Generally, beef cuts with
loin or round in the name and pork cuts with loin in the name are the leanest choices. In addition,
select USDA Select grade for beef. Select grade is generally leaner than Choice because it has
less marbling (fat) and less fat on the edges. The fewer white specks you see in beef, the leaner
the meat.

2. Select fish and poultry more often than beef. Fish and poultry are lower in fat content than
beef. The greatest concentration of fat in poultry is in the skin. The Louisiana State University
Department of Poultry Science recommends to cook poultry with the skin on, then remove the
skin before eating. The poultry will be moister and more flavorful by following that procedure.

3. Cook in ways to reduce rather than add fat. Broil or roast on a rack. These cooking
methods require no added fat. Tenderize lean cuts by cooking slowly with moist heat, cooking in
liquid or marinating. Pounding and slicing across the grain also help. Remove fat from soups,
stews and casseroles by chilling them and skimming the hardened fat from the top. Cut off all
visible fat from the meat before cooking and eating.
4. Eat less meat. When we enjoy smaller portions of meat, we fill the rest of our plates with
fruit, vegetables, beans and rice, noodles or bread. Stretch smaller portions of meat and make
them more interesting by cooking them with vegetables in soups, stews, casseroles and stir-fried
dishes.

Choose More
 Baked or stewed chicken with the skin removed. Remove the skin after the chicken is
cooked.
 Roast turkey.
 Lean ground beef or ground turkey.
 Fish canned in water.
 Leaner cuts of beef (Beef cuts with loin or round in the name are generally leaner
choices.)
 Lower-fat packaged lunch meats, like turkey ham, smoked or baked chicken breast, very
thinly sliced chicken, turkey, ham, roast beef, boiled ham, honey loaf, turkey pastrami
and lower-fat hot dogs.
 Poached or hard-cooked eggs.
 Dry beans and peas cooked without added fat such as bacon grease or ham hocks.
 Peanut butter limited to two tablespoons.
 Nuts once in a while.

Choose Less
 Fried chicken or turkey.
 Regular ground beef or pork.
 Fish canned in oil.
 Beef cuts higher in fat, such as brisket, chuck blade roast steak or ribs.
 Regular sandwich meats like salami and bologna, hot dogs and sausage.
 Fried or scrambled eggs.
 Dry beans and peas cooked with added fat such as bacon grease, lard or ham hocks.
 Peanut butter
 Nuts

Food Safety
Many cases of foodborne illness result from the mishandling of food in the home. Prevent
foodborne illness by handling, cooking and storing food properly.

1. Cook meats to proper degree of doneness. A good one-time purchase for your money is a
meat thermometer. A meat thermometer tells you the degree of doneness of the meat or poultry.
Beef, except for ground beef, can be cooked to rare (145 degrees F); pork should reach at least
160 degrees F and poultry should reach at least 180 degrees. The exception is turkey breast,
which is safe at 170 degrees F. The USDA recommends thorough cooking of raw meat products.
Disease-producing bacteria are destroyed when the meat is fully cooked.

Ground beef should be cooked until it's well-done or cooked to at least 160 degrees F. An instant
read thermometer is the best way to check temperature and the safest practice. If you don't have a
thermometer, ground beef should be gray in color. Cook ground beef until you do not see any
pink and juices run clear. Never eat ground beef rare or raw! Ground meat is especially
susceptible to bacteria because the surface can be contaminated and the grinding spreads the
bacteria throughout the meat. Disease-producing bacteria are destroyed when meat is fully
cooked.

2. Do not allow cooked meat to stand at room temperature. It is a good candidate for
bacterial growth at temperatures between 40 degrees and 140 degrees F. Refrigerate leftovers
immediately.

3. Marinate meats properly. While marinating, meats should be covered and refrigerated. Do
not use marinade for basting.

4. Keep hot foods hot (140 degrees to 165 degrees F). Bacteria can multiply rapidly at lower
temperatures.

5. Watch out for cross contamination. Do not expose food to the drippings from raw meat; for
example, don't put cooked meat back on the same unwashed cutting board that held raw meat
and don't cut vegetables on the same board.
Wash hands, work surfaces and utensils with hot, soapy water after they've come in contact with
raw meat. Non-wooden cutting boards which can be thoroughly scrubbed in hot water are
preferred.

6. Do not partially cook food, then finish cooking it the next day. Partial cooking encourages
bacterial growth, which may not be destroyed in further cooking.

7. Keep refrigerator and freezer at proper temperatures. Refrigerators should be 40 degrees

F or slightly below; freezers at 0 degrees F.

Web Sites to Visit:

www.hot-dog.org - Click on Concerned About Calories.
www.eatchicken.com - Click on Safe Handling to learn more about food safety. Click on Short
Cuts to learn how to cut a whole chicken. Click on Chicken Parts to learn about the different
parts of the chicken. Click on Talking Chicken too.
www.beeftips.com - Visit this site for low-fat cooking methods and cuts of beef, beef safety and
healthy beef recipes.
www.beefnutrition.org - Click on Beef Facts.
www.nppc.org - Click on Food & Nutrition Info for nutrition facts, recipes, and cooking tips.
www.aeb.org - Click on Basic Egg Facts, Food/Nutrition, Egg Recipes, and Egg Safety.

Group Five: Milk, Yogurt and Cheese

Calcium is another important part of the diet. It's the mineral your body uses to build bones and
teeth. When you don't get enough calcium when you're young, you could suffer from
osteoporosis when you get older. This is a painful disease where the bones become brittle and
break very easily.
Getting enough calcium is especially important during pregnancy. Your baby needs calcium to
build its bones and teeth. Since your baby gets its nourishment from you, it is important that you
eat a diet high in calcium. Breast-feeding women also need extra calcium for themselves and
their babies. Babies, young children and teenagers need calcium because their bones and teeth
are growing very fast.

Milk and milk products are our best source of calcium. Good non-dairy sources include sardines
and other fish canned with the bones, dark green leafy vegetables and shellfish. Foods made with
milk and milk products like macaroni and cheese, cream soups, puddings, custards and tacos also
provide calcium. It's important that you eat a variety of calcium-rich foods every day.
It's easy to get calcium without extra fat. Learn to read the labels and select low-fat or non-fat
products. In fact, skim and low-fat milks have more calcium than regular milk.

If you have trouble drinking milk because of bloating and gas, you probably have lactose
intolerance. That means you don't have the lactase enzyme needed to digest the lactose (sugar) in
milk. Choose lactose- reduced milk, acidophilus milk, Lactaid tablets or drops or fermented dairy
products such as buttermilk and yogurt or simply try drinking smaller amounts of milk at a time.

You Can Stretch Your Food Dollars By:

 Choosing large containers - they generally cost less per serving.
 Buying store brands - these are usually less expensive.
 Using non-fat dry milk - it can be reconstituted or reconstituted and mixed half and half
with fluid milk.
 Using evaporated milk - it can be reconstituted by adding an equal amount of water and
used in place of fluid milk in recipes.

Tips That Will Help:

Canned evaporated milk and non-fat dry milk can be used in most recipes calling for fresh fluid
milk. Here's how to mix...
 1/2 cup evaporated milk and 1/2 cup water = 1 cup regular milk
 1/2 cup skimmed evaporated milk and 1/2 cup water = 1 cup skimmed milk
 1/2 cup nonfat dry milk and 2/3 cup water = 1 cup skimmed milk

Evaporated Milk
 Use evaporated milk straight from the can in making mashed potatoes, macaroni and
cheese, puddings and many other dishes.
 Chill evaporated milk and you can whip it just like cream.
 Evaporated skimmed milk has all the calcium and protein of milk without the fat.
 Evaporated milk must be stored in the refrigerator after opening.

Fresh fluid milk, milk products, opened canned milk and reconstituted dry milk should be kept
refrigerated and covered. This will help it to stay fresh a long time. Store nonfat dry milk powder
in a tightly covered container in a cool dry place.

How Much Calcium Do You Need?

 If your age is: You need this much calcium:
1-3 500 mg
4-8 800 mg
9-18 1300 mg
19-50 1000 mg
51+ 1200 mg
Pregnant and nursing teens up to age 18 1300 mg
Pregnant and Nursing women 19 and older 1000 mg
* Professionals in the area of nutrition believe we need more calcium. The National Institutes of
Health recommends 1,000 mg for premenopausal and estrogen-treated women. They also
recommend 1,500 mg for postmenopausal women not treated with estrogen.

Putting the Pyramid Pieces Together to Build a Nutritious Diet

Our bodies are like cars. Cars need gas to go. We need food to go, grow and be healthy. Food we
eat breaks down inside our bodies into nutrients. Nutrients are the very small, individual parts of
foods that our bodies need to live. Nutrients include: protein - for building and repair;
carbohydrate - for energy; fat - for energy; vitamins - help protein, fat and carbohydrate do their
jobs; minerals - body structure and help other nutrients do their jobs.

Eating the right types and amounts of foods is very important for us to get all the nutrients we
need to be healthy.
Variety and balance are the important ideas for a good food plan. No one food contains all the
nutrients we need. Following the Food Guide Pyramid helps us to eat a variety of foods. Eating a
variety of foods helps us get all of the needed nutrients.
Several nutrients are lacking in many of our diets. They are listed below in the order of being the
most deficient in our diets:
1. Folacin - important for normal growth and reproduction, for the prevention of blood
disorders and for mechanisms within the cells.
2. Vitamin B-6 - helps in amino acid metabolism and in having a healthy nervous
system. Vitamin B-6 deficiency in adults may cause depression, confusion and
convulsions.
3. Zinc - helps make enzymes, helps wounds heal, builds blood and helps growth to
occur as it should.
4. Iron - builds red blood cells for healthy blood supply and helps carry oxygen to all
parts of the body.

Foods rich in these nutrients include:

 Folacin - liver, dry beans and dark green, leafy vegetables.
  Vitamin B6 - fish, poultry and meats (especially liver), some vegetables (including
potatoes), whole-grain cereals and bananas.
 Zinc - animal meats such as red meat, liver, poultry and also seafood such as oysters and
other shellfish are the best sources of zinc. Plant sources include dry beans and whole-
grain cereals. Your body can use zinc from animal sources better than zinc from plant
sources.
 Iron - beef, liver, oysters, enriched breads and cereals, green, leafy vegetables - kale and
collard greens, dried beans and peas, dried fruits and broccoli.

Calcium, vitamins A and C and iron are included on the Nutrition Facts label because they are
problem nutrients.

Web Sites To Visit

www.whymilk.com
www.dairycouncil.org Click on General Information.
www.ilovecheese.com

Group 6: Fats, Oils and Sweets

These are nutrients that should be eaten sparingly - not too much each day! Some fats, oils, and
sweets are added to foods before eating, such as salad dressing, mayonnaise, margarine and
butter and table sugar. Because you add these yourself, it is easier to eat less by not adding them
to your food or adding them in small amounts. However, there are hidden fats and sugars in
many foods. It is important to read Nutrition Facts labels and know where to look for hidden fats
and sugars.

Fats and Oils

A small amount of fat is important for health, but most of us eat too much fat. Eating too much
fat is a risk factor of heart disease and certain kinds of cancer. Eating too much fat can lead to
obesity. Being overweight can lead to high blood pressure and is a risk factor of diabetes. You
should limit your overall fat intake to 30 percent of your calories and saturated fats to less than
10 percent. If you need about 2000 calories a day, your total fat intake can be about 65 grams of
fat, with 20 grams of this amount being saturated fat. You can learn to read labels to figure out
the grams of fat in foods you eat.
To lower your fat intake, learn to recognize foods and ingredients that are high in fat and beware
of foods with a lot of hidden fat.

High-Fat Foods Foods High in Hidden Fats

 Butter/margarine Most fast-food meals
Shortening/lard Potato chips
Vegetable oils Regular popcorn
Cream/sour cream Fried foods
Whole milk Pastries, doughnuts
Ice cream Brownies, most cookies
Cheese Peanut butter
Bacon Peanuts, pecans, other nuts
Mayonnaise Chocolate candy
Visible fats on meats Avocados and olives
Gravy Hot dogs, sausage, lunch meat
Cream sauces Frozen pot pies

Easy ways to Lower Fat

 Bake or broil instead of fry.
 Choose low-fat or skim milk and other low-fat or non-fat dairy products.
 Choose lean meats, poultry and fish.
 Trim off all visible fat and remove skin from poultry before eating.
 Chill soups, broths and gravies and remove hardened fat.
 Get most of your calories from whole-grain and enriched breads and cereals, rice, pasta,
dried beans and peas, fruits and vegetables.
 Choose margarines that have liquid oil listed as the first ingredient.
 Limit your intake of hidden fats.
 Change your recipes - decrease fat by at least one-half.
 Substitute applesauce for shortening in baking.

Sugars
Sucrose is the type of sugar found in table sugar, raw sugar (unrefined sugar), powdered sugar
and brown sugar (table sugar colored with molasses). Other forms of sugar include honey,
molasses, corn syrup or high-fructose syrup. Sugars supply calories, but little else nutritionally.
Many processed foods contain sugar. Look at the list of ingredients on the label. Ingredients are
listed in order by weight - from greatest to least. Look for the words that end in ose such as
sucrose, fructose, dextrose, maltose, lactose and glucose. Also, many foods contain corn syrup
and liquid sugar. If one of these sugars is listed as one of the first three ingredients, or if several
sugars are listed on the label, the product is probably high in sugar.

The average American eats a little over 40 pounds of sugar and sweets per year, not counting soft
drinks. Sugar consumption per person has increased almost 1 pound per year each year since
1985. Complex carbohydrates should be the biggest part of our diet. The best sources of
complex carbohydrates are starchy foods such as breads, potatoes, rice and spaghetti. These
foods provide other important nutrients in addition to carbohydrates. Sugars and sweets provide
carbohydrates and fill you up without providing essential vitamins, minerals, protein and fiber.
Sweets should be used for special treats, not as a major source of carbohydrates.

Sugar Myths
1. Sugar Causes Hyperactivity
Research has proved that this isn't true, although many people believe it to be true. If a child is
overexcited, it may be due to the situation (a birthday party, being out of school or a holiday such
as Halloween) and not because of the sweets that go along with it.

2. Sugar Causes Diabetes

This isn't true either! A person gets diabetes because of their genetics (if a relative had it), being
overweight, or age, but not because of sugar intake. When a person has diabetes, their body can't
use sugar properly. These people must maintain a well- balanced diet that includes some sugar
but many other nutrients to keep their bodies healthy.

Sample Food Guide Pyramid Menu Plan

Breakfast
1 fruit - 3/4 cup orange juice
1 bread, 1 milk - 1 ounce cereal with 1 cup milk
1 bread, 1/2 meat - 1 slice whole-wheat toast with 2 tablespoons peanut butter
Morning Snack
1/2 milk, 1 bread - 1 slice cheese and 4 crackers
1 fruit - 3/4 cup apple juice
Lunch
1 meat, 2 breads, 1 fat - hamburger
1 vegetable, 1 fat - tossed salad with light dressing
1 milk - 1 cup low-fat or skim milk
Afternoon Snack
1 fruit - banana
1 bread - 4 vanilla wafers
Dinner
1 meat - 1 piece stewed chicken
2 breads - 1 cup rice
1 bread - 1 slice bread or cornbread
1 fat - 1 teaspoon margarine
1 vegetable - 1 cup cooked greens
1 vegetable - 1/2 cup carrot sticks
Night Snack
1/2 milk - 3/4 cup frozen low-fat chocolate yogurt

Total Food Group Servings:

Bread, cereal, rice, pasta - 9 servings
Vegetable - 4 servings
Fruit - 3 servings
Meat - 21/2 servings
Milk - 3 servings
Fat - 3 servings

Eating On The Go
There's no great harm in eating foods that are high in fat, sugar or sodium and low in nutrients
once in a while. Many foods eaten on the go, however, are in that category. It's not uncommon
for as many as half of the day's diet to be foods eaten on the go. Look for foods that offer
moderate-to high levels of vitamins, minerals or fiber. To do this, try to find foods that will help
you meet the Food Guide Pyramid's recommended number of servings from the five food

groups. Look for foods that are moderate- to- low in fat, sugar and sodium. Here are some tips to
help you make better on-the-go choices:
Look in the refrigerator cases for juices, low-fat milk and yogurt.
Substitute pretzels for chips.
Buy easy-open cans of tuna or sardines instead of Vienna sausage or potted meat.
Choose fruit or raisins when you can.
Sometimes, get plain biscuits or a loaf of bread and some jelly, instead of sausage
biscuits, doughnuts or fried pies.
Read the labels! Look for grams of fat and milligrams of sodium. Remember that if you
take in about 2000 calories a day, you should take in only 65 grams of fat, total. About
2400 milligrams of sodium a day would be about the right limit, if you're not on a low-
 sodium diet. Cups of soup or meal items to microwave are often high in sodium (800-
1000 milligrams).
Order a salad when available and ask for lettuce and tomato on a sandwich.

Summary

There are six food groups in the pyramid:

 Breads/cereal/rice/pasta
 Vegetables
 Fruits
 Milk/yogurt/ cheese
 Meat/poultry/fish/eggs/beans/nuts
 Fats/oils/sweets

No one food group is more important than another. There are no good foods or bad foods.
However, it is important to balance the high- fat or high sugar foods with low- fat or low sugar
foods over a period of one or two days