The New Food Pyramid

by Jose Gallardo

cover illustration Andrea Gallardo

What food do you like the most?

Are you one of these kids who prefer cup cakes, ice cream and candies? They have exquisite flavors and provide you with energy. But in addition to energy (calories) your body needs proteins, minerals and vitamins.  What is your favorite fruit? Do you like veggies?

It is the importance to have a balanced meal that provides you with all the nutrients that you need to grow up and to be healthy.

By having a good nutritrion you can play better and learn more!

The New Food Pyramid

The first Food Pyramid was introduced in 1992.  The new one limits meats to a tiny portion and lumps it with beans.  This pyramid includes the exercise as complement to have fun and be healthy!

The Grain Group

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains.

The Vegetable Group

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups, based on their nutrient content: Dark green, orange, dry beans and peas, starchy and others as asparagus mushrooms.

The Fruit Group

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are: apples, cherries, grapes, watermelon, bananas, pears and oranges.

The Dairy Group

All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group; while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most dairy group choices should be fat-free or low-fat. 

The Protein Foods Group

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Dry beans and peas are part of this group as well as the vegetable group. 

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. 

The Balanced Meal

A balanced meal includes food from the five groups.  In general make sure to follow these guidelines:

• Watch your portion and serving sizes. 
• Eat whole grains and pastas, one serving is about one half cup. 
• Eat plenty of fruits and vegetables, this should take up most of the room on your plate. 
• For your protein source, eat one serving of fish, lean meats, and legumes. 
• Drink plenty of water.

Credits

Author:  Jose Gallardo

Cover Illustrator: Andrea Gallardo

Source: United States Department of Agriculture. http://www.usda.gov