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Questions and Answers
What is the primary purpose of a food guide?
What is the name of the updated version of the Basic Four Food Groups?
What should be eaten in moderate amounts according to the Food Guide Pyramid?
Why is it important to determine the facts about any food to be eaten?
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What percentage of calories should come from fat intake?
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What is the name of the institution that developed the food guide pyramid?
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Why is it important to eat a variety of food every day?
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What is often associated with weight gain, but is also an essential nutrient?
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What is the main function of fat in the body?
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Which type of oil is recommended for better health?
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How many cups of fruits are recommended to be eaten daily?
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What is the benefit of eating fiber-rich foods?
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How much calcium do teens need daily?
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What is the recommended daily intake of protein-rich foods for teens?
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Which of the following is a good source of calcium?
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What is the level of the food pyramid that comprises animal protein in foods like fish, meats, and poultry?
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Study Notes
Food Guide: The Food Pyramid
- Food guides help plan nutritious diets by grouping foods with high levels of certain nutrients and stating serving portions in household measures.
- The Food and Nutrition Research Institute (FNRI) developed a food guide pyramid, a daily eating guide for Filipinos based on their usual dietary pattern.
My Pyramid
- My Pyramid is an updated version of the Basic Four Food Groups.
- It advises consuming a diet of basic foods at the appropriate calorie level and engaging in daily physical activity.
- The pyramid teaches eating a variety of food every day in proper amounts of servings.
Choosing Healthy Fats
- Fats and oils should be eaten in moderate amounts to supply the rest of the caloric needs.
- Limit fat intake to 25 to 35 percent of calories.
- Fat is an essential nutrient providing energy and helping the body absorb essential nutrients.
- Use oils like canola oil, olive oil, or vegetable oil for better health.
Varying Fruits and Vegetables
- Vegetables and fruits constitute the second level of the pyramid.
- Leafy green vegetables and Vitamin C-rich fruits are the best sources of vitamins, minerals, and dietary fiber.
- Eat 2 cups of fruits and 2 ½ cups of vegetables daily for good health.
- Fruits and vegetables are rich in fibers and essential nutrients and low in calories.
- Fibers in fruits and vegetables offer health benefits, including improving bowel movement and preventing constipation.
Calcium for Healthy Bones
- Teens need 1,300 mg or 3 cups of calcium daily for healthy and strong bones.
- Good sources of calcium include milk, nonfat yogurt, cheese, fortified soy milk, tofu, salmon with bones, kale, and broccoli.
Powering Up with Protein
- The third level of the pyramid comprises animal protein in foods like fish, meats, poultry, and plant proteins like legumes and nuts.
- Teens need 5 to 6 oz. of protein-rich foods daily.
- The 2010 dietary guidelines recommend increasing protein intake and including a variety of protein choices in one's diet.
- Sufficient protein supply promotes growth, preserves lean muscle mass, and health immunity.
More Whole Grains
- The base of the pyramid represents whole grains, rice, and cereals, which take up the major bulk in the diet.
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Description
Learn about food guides developed by nutrition experts to plan nutritious diets, including the Food and Nutrition Research Institute's food guide pyramid for Filipinos.
