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My Pyramid Meaning: Variety

http://edis.ifas.ufl.edu/ ( Publisher's URL )
University of Florida Institutional Repository IFAS
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Material Information

Title:
My Pyramid Meaning: Variety
Physical Description:
Fact sheet
Creator:
Claudia Peñuela
Publisher:
University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication:
Gainesville, Fla.
Publication Date:

Notes

Acquisition:
Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status:
Published
General Note:
"First published October 2010."
General Note:
"FCS8927"

Record Information

Source Institution:
University of Florida Institutional Repository
Holding Location:
University of Florida
Rights Management:
All rights reserved by the submitter.
System ID:
IR00003548:00001

MISSING IMAGE

Material Information

Title:
My Pyramid Meaning: Variety
Physical Description:
Fact sheet
Creator:
Claudia Peñuela
Publisher:
University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication:
Gainesville, Fla.
Publication Date:

Notes

Acquisition:
Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status:
Published
General Note:
"First published October 2010."
General Note:
"FCS8927"

Record Information

Source Institution:
University of Florida Institutional Repository
Holding Location:
University of Florida
Rights Management:
All rights reserved by the submitter.
System ID:
IR00003548:00001


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PAGE 1

FCS8927 1. This document is FCS8927 one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published October 2010. 2. Claudia Peuela EFNEP Assistant in Nutrition, and Emily Minton, ENAFS program coordinator, Department of Family, Youth and Community Sciences; Institute of Food and Agricultural Sciences; University of Florida; Gainesville, FL 32611 The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with nondiscrimination with respect to race, creed, color, rel igion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. U.S. Department of Agriculture, Cooperative Extension Service, Universi ty of Florida, IFAS, Florida A.&M. University Cooperative Extension Program, and Boards of County C ommissioners Cooperating. Millie Ferrer Chancy Interim Dean. MyPyramid Message: Variety1 Claudia Peuela and Emily Minton2 V a r i e t y is represented by the s ix colors (bands) in MyPyramid. These six colors represent the five food groups plus oils. Variety means eating different foods from each food group and their subgroups. It is important to eat food from each food group every day to get the nutrients our bodies need to stay healthy You should choose different kinds of foods from each food group. Why is it V ital to Eat a Wide Variety of Foods? Th e grain vegetable and fruit groups offer fiber, vitamins, and minerals. The grain group provides energy in the form of carbohydrates. Whole grains supply both carbohydrates and fiber. The fruit and vegetable groups are good sources of vitamin C, vitamin A, potassium, and antioxidants. Both the milk and meat and beans groups provide protein. The milk group also provides calcium, vitamin D, and vitamin A. The meat and beans group is well known for providing iron, zinc, magnesium, vitamin B12, and vitamin E. The last color, yellow, does not represent a food group; it is oils. Although oils are not a food group, small amounts are still needed. Oils contain unsaturated fatty acids, which are considered heart healthy because they help lower cholesterol. Monounsaturated fats in particular lower the LDL (bad) cholesterol. A small amount of oil consumed with food is beneficial. Tips for Eating a Variety of Foods It is easier than you think to eat a variety of foods. Just remember the word variety and apply t he concept Each time you prepare breakfast, lunch, and dinner include as many foods as possible from all the food groups. Try different kinds of snacks. Avoid snacks that are high in saturated fats and added sugars. Buy veggies and fruits with differ ent colors, textures, and forms, like fr esh, frozen, canned, and dried. Try fruits and veggies that are new to you. Bok choy, kale, and tamarind are delicious and versatile. Try brown rice and whole wheat pasta, and don't forget about other grains, like quinoa, barley and kasha. Vary the ways you get your calcium; y ogurt can be used as a salad dressing.

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MyPyramid Me ssage:Variety page 2 October 2010 Cheese can be used as a topping for salads, casseroles, and soups. If you have a problem drinking milk, you can try soy products with calcium, calcium fort ified orange juice, and sardines or salmon with bones. Vary your choices from the meat and beans group. Eat more fish, beans, peas, nuts, and seeds. Lets try an exercise A healthy breakfast can be prepared with 1 slice of bread, 1 egg, 1 banana, and 1 cup of yogurt. What food groups do these foods belong to? T he slice of bread belongs to the grain group the egg belongs to the meat and beans group, the oil that you use to prepare the egg belongs to the oils, the banana belo ngs to the fruit group and the yogurt to the milk group. Now, try this lunch/dinner example. Next to each food, write the food group it belongs to 1 small breast chicken _____________ 1 cup of cooked rice________________ 12 mini carrots ____________________ cup of raw broccoli _______________ 1 large orange ____________________ 1 cup of low-fat milk________________ Congratulations! You added variety to your plate with foods from all food groups plus oils. References United States Departme nt of Agriculture, MyPyramid.gov. MyPyramid Basics [Online]. Available at http://www.mypyramid.gov/