724
UNIT FIVE
Meat
Sweets
Eggs
Poultry
Fish
Cheese & Yogurt
Olive oil
Daily Physical Activity
Whole grains
& potatoes
Fruits
Vegetables
Beans, legumes
& nuts
Vegetables
Fruits
The Mediterranean Diet Pyramid
The Asian Diet Pyramid
Sweets
Fats
Carbohydrates
Protein/Dairy
Olive
Oil
Olive
Oil
Mayo Clinic Healthy Weight Pyramid
D
a
i
l
y
P
h
y
s
ic
al
A
c
t
iv
i
t
y
Monthly
Monthly
Weekly
Daily
Meats
Sweets
Eggs and poultry
Fish and shell fish
or dairy
Vegetable oils
Fruits, legumes,
nuts, seeds, vegetables
Rice, rice products,
noodles, breads, millet,
corn and other grains
Weekly
Optional daily
Daily
Physical activity
Sake, wine, beer,
other alcoholic
beverages and tea
Wine in
moderation
Daily Beverage
Recommendations:
6 glasses
of water
(a)
(b)
(c)
(d)
Activity
Activity is represented by the steps
and the person climbing them, as a
reminder of the importance of daily
physical activity.
Proportionality
Proportionality is shown by the different
widths of the food group bands. The
widths suggest how much food a person
should choose from each group. The
widths are just a general guide, not exact
proportions.
Variety
Variety is symbolized by the 6 color bands
representing the 5 food groups of the
Pyramid and oils. This illustrates that foods
from all groups are needed each day for
good health.
Gradual Improvement
Gradual improvement is encouraged by the
slogan. It suggests that individuals can
bene±t from taking small steps to improve
their diet and lifestyle each day.
Moderation
Moderation is represented by the
narrowing of each food group from
bottom to top. The wider base stands
for foods with little or no solid fats or
added sugars. These should be
selected more often. The narrower top
area stands for foods containing more
added sugars and solid fats. The
more active you are, the more of
these foods can ±t into your diet.
Personalization
Personalization is shown by the
person on the steps and the slogan.
GRAINS
VEGETABLES
MILK
MEAT &
BEANS
FRUITS
OILS
FIGURE 18.20
Food guide pyramids show, at a glance, the relative amounts of food that should compose a particular type of diet. (
a
) The USDA
food pyramid symbolizes an individual approach to healthy eating and physical exercise. It requires entering personal information into the website
b
) The Mayo Clinic Healthy Weight Pyramid rates sweets as less healthy than fats. (
c
) The Mediterranean Diet Pyramid
includes olive oil and other foods appropriate to the geographical region. (
d
) The Asian food guide pyramid suits the cuisine of a particular ethnic
group, stressing its reliance on vegetables.
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