The Food Pyramid

Besin Piramidi
The Food Guide Pyramid is a general guide that lets you choose a healthy diet that is right for you. The Pyramid calls for eating a variety of foods to get the nutrients you need and eating the right amount of calories to maintain a healthy weight. Most calories should come from foods in the three lower sections of the Pyramid. Besin Kilavuzu Piramit size en uygun, saghkh gunluk besininizi secmenizi saglayan bir genel besin kilavuzudur, Piramit, vucudunuza gerekli besinleri almak icin cesitli yiyecekler yerken saghkh bir kiloyu korumak icin dogru miktarda kalori almamza yol gosterir, Aldigmiz kalorilerin cogu Piramit'in a~agl bolgesindeki uy kisunda yer alan yiyecek grubundan gelmelidir. Each of these groups provides some, but not all, of the nutrients you need. Foods in one group can not replace those in another. No one food group is more important than another. For good health, you need them all. Bu gruplann her biri vucudunuza gerekli besinlerin tamarmm degilse de bir bolumunu saglar. Bir gruptaki besinler diger bir gruptaki besinlerin yerini dolduramaz. Hiebir besin grubu digerinden daha onemli degildir. Iyi bir saghk icin tumune gerek vardir,

Fats, Oils, and Sweets Use Sparingly Don uk Yag, SIVI Vag, Tath, Icecek

Az kullan
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Milk, Yogurt, and Cheese 2 - 3 Servings Silt, Yogurt,Peynir
2-4 Porsiyon

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Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2 - 3 Servings . Et, Tavuk, Bahk, Hububat '~umurta, Fmdik FlStIk
2-3 Porsiyon

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Vegetables 3 - 5 Servings Sebze
3-5 Porsiyon

Fruit 2- 4_Servings

Meyve

.2-4 Porsiyon

Bread, Cereal, Rice, and Pasta E,kmek, Tahil, Pirine, Yufka, Makarna

6 - 11 Servings

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Turkish Language Version These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia ~ University, Atlanta, Georgia. Funded by the United States Department of Agriculture Food and Consumer Service for Food Stamp Program families. For more information call (404) 651-2542

Limit your Intake of sweets and alcoholic beverages. For more information. call (404) 651-2542. dance. Her gun sebze ve meyve grubundan 5 porsiyon yiyin. and plain rice for dinner. Sebze yag: kolesterol icermediginden saghguuz icin daha iyidir. 4. 3. Yagi almrms sut ve dondurulmus yogurt (dondurma yerine) gibi az yagh ya da yagr almnns stit urtmlerini secin. Take a walk. low-fat meats. 8.pirinc ve makama grubundan her gun 6-11 kucuk porsiy~n yiyin. 7. Eat 6 to 11 small servings of low-fat bread. 8. kaynamis patates ve uzum yiyebilirsiniz. aksam yemeginde de taze fasulye. Ornegin. eat a salad for lunch. ogle yemeginde sandvic. aksam yemeginde sade pilav yiyebilirsiniz. dans edin veya oynaym. 6.~ahtl. kahvaltida portakal suyu icebilir. you might drink orange juice for breakfast. For example. Funded by the USDA Food and Consumer Service. Yemeklerinizde domuz yagi veya herhangi bir hayvan yagt yerine aycicegi yagr veya herhangi bir sebze yagi kullamn. such as skim milk and frozen yogurt. 4. 2. Tathlan ve alkolik icecekleri suurlaym. 2. Turkish Language Version These materials were developed by the Nutrition Education for New Americans Project of the Department of Anthropology Geography at Georgia llillli: University. ogle yemegindc salata yiyebilir. Atlanta. 7. and have some green beans. 5. Ornegin. boiled potatoes and grapes for dinner. Her gun bir beden etkinligine katilm. 5. 1. Eat 5 servings of fruits and vegetables every day. 6. choose oatmeal for breakfast. Georgia. Her gun 8 bardak taze sade su icin. rice or pasta daily. Az yagh ekmek. 3. fresh water every day. Vegetable oils are better for you because they contain no cholesterol. . For instance. Yurtlyus yapm. such as chicken or fish. Drink at least 8 glasses of pure. or play. kahvaltida yulafunu. Tavuk ve bahk gibi yagsiz ve az yagh etler yiyin. Take part in some form of physical activity every day. a sandwich for lunch. Choose low fat or fat free dairy products.Better Health Begins With You! Daha Iyi Sagllk Sizinle Ba~lar! 1. Use vegetable oil or canola oil for cooking in place of lard or animal fat. and . Eat lean. cereal.

kilcikh bahk ve kara lahana gibi koyu yesil sebzeler. Atlanta. such as milk. 3. Havuc portakal gibi taze meyve ve sebze yiyerek bol miktarda A Vitamini ve C Vitaminialm. 4. Vucudun enerji kullanurnna yardim eden demir acismdan zengin yiyecekler yiyin. cunku. because your body can make Vitamin D with the help of the sun. yogurt. Vitamin C keeps gums healthy and prevents against infection. 3.8 glasses of water every day. deniz hayvanlan ve tavuga yer verin. Georgia. Drink 6 . 1. Get plenty of Vitamin A and Vitamin C by eating fresh fruits and vegetables. 5. Outdoor activity is best.Better Nutrition for Mature Adults y ashlar iein Daha iyi Beslenme 1. bahkta ve hububatta bol miktarda bulunur. fish. Duzenli beden etkinlikleri yapm. and poultry in your diet to protect against zinc deficiency. slit. A9Ik havada yapilan etkinlikler en iyisidir. Turkish Language Version These materials were developed by the Nutrition Education for New Americans Project of the Department of Anthropology and Geography at Georgia State University. Eat calcium rich foods. Zinc helps wounds heal faster. Kalsiyumu bol yiyecekler yiyin. 6. 4. Cinkoeksikligine karst korunmak icin besin prograrmmzda et. fish with bones. like broccoli. peynir. Vitamin A is good for your eyes and skin. and dried beans. Include meats. C Vitamini dis etlerini iltihaba karst koruyarak saghkh kalmalanm saglar. which helps the body use energy. ornegin. cheese. tavukta. yogurt. in red meat. seafood. Eat foods high in iron. Calcium is important for strong bones. call (404) 651-2542. A Vitamini gozlere ve cilde yararhdir. Demir kmmzi ette. Iron is abundant poultry. Kalsiyum kemiklerin guclu olmasi icin onemlidir. . 6. Practice regular physical activity. 2. such as carrots and oranges. For more information. Cinko yaralann cabuk iyilesmesine yardun eder. Her gun 6-8 bardak su icin. Funded by the USDA Food and Consumer Service. 2. . 5. and some dark green vegetables. vucudunuz gunes aracihgryla D Vitamini yapabilir.

6. yumurta veya hububattan 2-3 porsiyon yiyin. this will be 25 to 35 pounds. Protein gereksinimini karsilamak icin her gun et. 4. fish. yogurt. Her gun kalsiyum iceren yiyecekler yiyin. Eat foods that contain calcium every day. Eat 2 to 3 servings of meat. have carrot or celery sticks with lunch and broccoli and salad with dinner. 5. Ask your doctor for help. fish with bones. Eat 6 to 11 small servings of whole grains. or dried beans every day for protein. Bu yiyecekler arasmda sut. These include whole wheat bread and brown rice. 2. 1. Eat at least 5 servings of fruit and vegetables every day for vitamins and minerals. Also. For more information. Make sure you gain the right amount of weight during your pregnancy. Doktorunuza damsm. 3. Georgia. such as coffee and soft drinks.Better Health for Mother and Baby Anne ve Bebek i~in Daha Iyi Saghk 1. Avoid alcoholic beverages and drinks with caffeine. Bu bir cok kadm icin 11 ile 16 kilo arasi olacaktir. 2. Turkish Language Version These materials were developed by the Nutrition Education for New Americans Project of the Department of Anthropology and Geography at Georgia S1il!e University. . Alkollu ickiler ile kahve ve mesrubat gibi kafein . call (404)651-2542. eggs. Ornegin sabah kahvaltmiza bir muz ekleyin. yogurt. These include milk. Hamileliginiz sirasmda dogru miktarda kilo aldiguuzdan emin olun.11 kucuk porsiyon yiyin. 5. For example. Bunlar arasmda kepekli bugday ekmegi ve esmer pirinc sayilabilir. 7. Atlanta. cheese. 4. ikindi bir elma yiyin. For most women. Funded by the USDA Food and Consumer Service. slice a banana over your morning cereal and choose an apple as an afternoon snack. Vitamin ve mineral gereksinimini karsilamak icin sebze ve meyve grubundan en az 5 porsiyon yiyin. Saghk ve enerji icin gerekli kepekli tahillardan 6 . peynir. kilcikh bahklar ve bazi koyu yesil renkli sebzeler sayilabilir. 6. Aynca ogle yemeginizde havuc veya kereviz ve aksam yemeginizde de kara lahana ve salata yiyin. and some dark green vegetables. 3. iceren icecekler kullanmaym. bahk. . which are important for health and energy. 7. Hamileliginizin baslannda doktora gidin. See your doctor early in your pregnancy.

and pasta. Daily physical activity is important for children so that their bodies will grow up strong and healthy. 6. It is found in milk. 3. Gilnluk beden etkinligi cocuklarm bedenlerinin gU91U saghkh gelismesi icin ve onemlidir. Choose healthy snacks. Havuc. such as broccoli. Energy is important and comes from breads. yogurt. 6. A Vitamini ve C Vitamini acismdan zengindir. Mideyi bastirmak icin meyve. Turkish Language Version These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia ~ University. 2. such as fruits. spinach. and other fruits and vegetables are high in Vitamin A and Vitamin C. Atlanta. tavukta. and nuts. 3. rice. 4. Carrots. ispanak ve diger sebzeler ve meyveler. Kalsiyum kemik gelismesi ve buyume icin gereklidir. Vitamin A is important for good vision and healthy skin. tahil ve makamadan saglamr. dairy products. A Vitamini iyi gorme ve saghkh cilt icin onemlidir. yogurt.Good Food for Kids Cocuklar Icln Iyi Yiyecekler • • • 1. Demir vucudun enerji uretimine yardim eder. Iron helps the body produce energy. chips. For more information call (404) 651-2542. fish with bones and some dark green vegetables. sebze. and sweets. fish. . Enerji onemlidir ve ekmek. 2. kI191kh bahk ve kara lahana gibi koyu yesil sebzelerde bulunur. and dried beans. Funded by the United States Department of Agriculture Food and Consumer Service. pirinc. 1. 5. Bu yiyecekler daha besleyici olupaynca cocuklann disleri icin mesrubat. Calcium is needed for bone development and growth. C Vitamini dis etlerini iltihaba karst koruyarak saghkh kalmalanm saglar. 4. vegetables. Vitamin C keeps gums healthy and protects against infection. cereal. Georgia. It is found in red meat. bahkta ve hububatta bulunur. citirdak ve tathlardan daha iyidir. Demir kmmzi ette. They are more nutritious and better for children's teeth than sodas. 5.sUt urtmleri. Kalsiyum sut. poultry. fmdik fistik gibi saghkh yiyecekler secin.

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