meaning breakfast, lunch and dinner.
This diagram can help. (Based on the Food Guide Pyramid offered by the US Dept. of Agriculture and the Dept. of Health and Human Services) For alternative ethnic or cultural Food Guide Pyramids click here.
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By looking at this pyramid you can see which foods you should be eating more of, and which foods you should be eating less of. Sweets at the top of the pyramid should be limited as they are not needed by the body. Foods high in carbohydrates lie at the base of the pyramid, because a much larger quantity is needed to supply your body with long term energy.
How much exactly is a serving.
6 to 11 servings of pasta probably seems like a heck of a lot. The actual serving size referred to by this pyramid is probably less than you normally think of as a serving. Here are examples of different foods and what is considered a serving for each by this pyramid:
|Food Type||Amount per serving|
|reduced fat milk or yogurt||1 cup|
|natural cheese (hard cheeses like Cheddar)||1.5 ounces|
|processed cheese (soft cheese like American)||2 ounces|
|soy-based beverage with added calcium||1 cup|
|raw leafy veggies
(cooked or raw)
|dry beans, peas and lentils||1/2 cup|
|vegetable juice||3/4 cup|
|apple, banana, orange, pear||1 (medium sized)|
|chopped, cooked, or canned fruit||1/2 cup|
|fruit juice||3/4 cup|
|Grains (Bread, Cereal, Rice & Pasta)||1 serving|
|cold cereal||1 cup|
|cooked cereal, rice or pasta||1/2 cup|
Meat, dried beans and nuts (2 to 3 ounces of cooked lean meat counts as 1 serving)
For this group, it's easier to count ounces of lean meat instead of servings.
|1/2 cup of cooked dried
beans, peas, lentils or tofu
(Dry beans, peas and lentils can either be counted as part of your meat group or as part of your vegetable group.)
|2.5 ounce soyburger|
|2 tablespoons of peanut butter|
|1/3 cup of nuts|
g cup and scale everywhere you go. We suggest measuring out one serving of each food. By doing so you can get a good idea of what 1 serving looks like. You can then look at a meal and count roughly how many servings of each group you are eating.
We also don't expect you to keep track of exactly how many servings of each group you eat every single day. We do recommend taking one day to record on paper the number of servings you eat for each food group. If you are way off the recommended servings, then try to figure out what you need to do, in order to get on track. Adjust your eating habits and take another day to record your servings. Once your eating habits match the recommended servings, stick to that plan. Once every few months, take a day to record your servings again to see if you are still on track.
When figuring out servings, don't rely on a package label. Instead use the table above. The serving sizes in this table don't always equal the serving size referred to by a package label.
As you can see from the serving recommendations, servings for teenage girls normally should fall somewhere in the middle of the recommended range. Servings for most teenage boys and vigorously active girls should fall in the upper end of the recommended range. Males in general have a faster metabolism than females and thus use up nutrients more quickly. As a result they should consume slightly more servings of each group per day.
Try an energy bar with
around 250 total calories, at least 3 grams of fiber and 7 grams
of fat Ð no more than 2 grams of saturated fat.
Best energy bars:
Cranberry-apple-cherry, or carrot cake Cliff bar
Harvest apple crisp Power bar
Odwalla peanut crunch bar
8 glasses of water a day and your body will thank you. Urine deep
orange? You're dehydrated.
Urine pale yellow? You're doing great.
If you have a family history of cancer, then avoid unsaturated and polyunsaturated fats found in margarine, corn oil and fried foods. If you have a family history of heart disease, then avoid saturated fats found in butter.
Use soluble fiber found in oats, dried beans and fruit. Don't go crazy on whole wheat - too much can inhibit absorption of minerals you need during the teenage years.
Plastics leak carcinogenic chemicals including DEHA, short for di(2-ethylhexyl)adipate, into your food, thus making your food toxic. Metals, like those in aluminim foil or tin foil, are unstable in the microwave. To be safe always put your food in a container made of glass or Pyrex. Pyrex is a brand of durable high-temperature material used for high-performance bakeware. If you don't have a cover made of glass or Pyrex, use Wax paper to cover the glass or Pyrex container. Never use Saran Wrap, Handi-Wrap, aluminum foil, tin foil, etc. to cover your food. Wax paper, a glass lid or pyrex lid are the safest solutions.
(According to the the United States Department of Health and Human Resources, and the United States Department of Agriculture, you should...)
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