Food Guide: The Food Pyramid

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.