Your body needs lots of different nutrients to stay healthy. That means eating a variety of foods from each of the main food groups.
The food pyramid is designed to make healthy eating easier. It shows the different food groups and how much of each we need to have a healthy diet.
The food pyramid recommends eating a variety of foods in order to get the nutrients and calories needed for healthy weight maintenance.
Breads, Pasta, Rice and Cereals
The bottom foundation or the pyramid is a recommendation for 6-11 servings of breads, pasta, rice and cereals. The actual breakdown is:
(a) For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 6 servings
(b) For older children, teen girls, active women, most men (around 2,200 calories) – 9 servings
(c) Teen boys, active men (around 2,800 calories) - 11 servings.
A serving of breads, pasta, rice and cereals would basically reflect the following: 1 slice of bread, 1 ounce of ready-to-eat cereal; and 1/2 cup of cooked of pasta, rice or cereal.
Fruits and Vegetables
The next pyramid layer building upwards represents fruits and vegetables. From 2-4 fruits are advised a day and 3-5 vegetables. The actual breakdown is:
(a) For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 3 servings of vegetables, 2 of fruit
(b) For older children, teen girls, active women, most men (around 2,200 calories) – 4 servings of vegetables, 3 of fruit
(c) Teen boys, active men (around 2,800 calories) - 5 servings of vegetables, 4 of fruit.
A serving of fruits and vegetables would basically reflect the following:
1 medium-sized fruit such as an apple, orange or a banana; 1/2 cup of chopped, canned or cooked fruit; or three-fourths (3/4) cup of fruit juice. For vegetables, a serving would be: a half (1/2) cup of raw, chopped or cooked vegetables, except for raw, leafy ones that get 1 cup per serving; or 3/4 cup of vegetable juice.
Milk, Yogurt and Cheese
One up the pyramid is the Milk, Yogurt and Cheese Group, also known as the Milk Group, which includes lactose-free and lactose-reduced milk products. In addition, the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group AKA Meat and Beans Group runs along side. From 2-3 servings of the Milk Group and 2-3 servings of the Meat and Beans Group are recommended. The actual breakdown is:
(a) For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 5 ounces of Meat and Beans Group
(b) For older children, teen girls, active women, most men (around 2,200 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 6 ounces of Meat and Beans Group
(c) Teen boys, active men (around 2,800 calories) - 2 or 3 servings Milk Group, 3 servings for a total of 7 ounces of Meat and Beans Group.
A serving of both groups would basically reflect the following. For the Milk Group, choose from 1 cup of yogurt or milk, 1.5 ounces of natural cheese or 2 ounces of processed cheese. And for the Meat and Beans Group, 2-3 ounces of cooked lean meat, fish or poultry; 1/2 cup of cooked dry beans; 1/2 cup of tofu;
2.5 ounce soyburger; 1 egg ; 2 tablespoons of peanut butter; or 1/3 cup of nuts.
Fats, Oils and Sweets
At the top of the pyramid is the group of fats, oils and sweets. And all should be “used sparingly.”' Now that you know about the importance of a healthy food pyramid, you can work towards a healthy balanced diet in your daily life.
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