Healthy Eating - Food Pyramid Style!_3115

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Healthy Eating - Food Pyramid Style!
Healthy Eating- Food! Pyramid Style!  By Shannon Curtin   
  The USDA’s Food Guide Pyramid places an emphasis on fruits, vegetables, and grains.   Bread, Cereal, Rice, and Pasta  6-11 servings a day   These complex carbohydrates make up the base of the pyramid. They provide B-vitamins, minerals, and fiber. Choose whole grain whenever possible. They have more vitamins, minerals, and fiber than products made from processed white flour. They also hit your bloodstream more slowly, giving you a longer lasting source of fuel.   
  1 serving = 1 slice of bread, 1/2 bagel or bun, 1 ounce dry cereal, 1/2 cup cooked cereal,You are not allowed to view links. Register or Login, 1/2 cup cooked rice, 1/2 cup cooked pasta.   
  Vegetables  3-5 servings a day  Vegetables are a fantastic source of vitamins and fiber and are naturally low in fat and calories.  Try deep-yellow, or orange vegetables, such as carrots and squash. These are great source of vitamin A. Veggies from the cabbage and pepper families (broccoli, Brussels sprouts, cabbage, bell peppers)  rich in vitamin C.     
  1 serving = 1 cup raw leafy greens,You are not allowed to view links. Register or Login, 1/2 cup any other chopped vegetable,You are not allowed to view links. Register or Login, 3/4 cup vegetable juice   
  Fruits  2-4 servings a day  Fruit makes a great snack or healthy dessert. It's high in carbohydrate energy and potassium, low in sodium, and full of vitamins. Strawberries, watermelon, and citrus fruits (like oranges and grapefruit) are full of vitamin C; apricots and other orange-colored fruits have lots of vitamin A; and cantaloupe, mangos and papayas have both vitamins A and C.     
  1 serving = 1 medium apple, banana, or orange; 1/2 cup chopped fruit or berries; 3/4 cup fruit juice.   
  Milk, Yogurt, and Cheese  2-4 servings a day  Milk products are rich sources of calcium and protein. A glass of milk has high-quality protein equal to an ounce of meat, cheese or to one egg. Try to choose reduced fat dairy products whenever possible. A glass of whole milk has the equivalent of two teaspoons of butter or three tablespoons of sour cream.     
  1 serving = 1 cup milk or yogurt, 1-1/2 ounces of natural cheese, 2 ounces of processed cheese.   
  Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts  2-3 servings a day  This group is a major source of protein. Cooked beans are high in protein and fiber and low in fat. Tofu and white beans provide calcium. Almonds are good sources of vitamin E. Beef contains highly absorbable trace minerals like iron, zinc,You are not allowed to view links. Register or Login, and magnese. Poultry and seafood contribute vitamin B6, and pork is a rich source of thiamine.   
  1 serving = 2-3 ounces of cooked lean meat, poultry, or fish; 1 egg; 1/2 cup cooked beans, 2 tablespoons peanut butter, nuts, or seeds.
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