Food

Pyramid
James Henrich Mendoza
food pyramid
BASE This is the largest section of
the pyramid and usually
represents foods that should
make up the largest part of a
person's diet. This section is
usually made up of
carbohydrates and includes
foods such as bread, rice,
pasta, and other grain-based
foods.

WATER/BEVERAGES
The U.S. National Academies of
Sciences, Engineering, and Medicine
determined that an adequate daily
fluid intake is: About 15.5 cups of
fluids a day for men. About 11.5
cups of fluids a day for women.
Minimum of 8 glasses

atleast 8 glasses
 RICE, RICE PRODUCTS,
CORN, BREAD ETC.
Rice is a rich source of
carbohydrates, the body's main fuel
source. Carbohydrates can keep you
energized and satisfied, and are
important for fueling exercise.

3 - 8 bowls
SECOND LEVEL
This level typically
represents foods that
should be consumed in
moderate amounts. It
usually includes fruits and
vegetables which provide
important vitamins,
minerals, and fiber.
VEGETABLES & FRUITS
A diet rich in vegetables and fruits can
lower blood pressure, reduce the risk
of heart disease and stroke, prevent
some types of cancer, lower risk of eye
and digestive problems, and have a
positive effect upon blood sugar,
which can help keep appetite in check

at least 2-3 servings

THIRD LEVEL
This level represents foods
that should be consumed in
smaller amounts than the
previous levels. It usually
includes dairy products
such as milk, cheese, and
yogurt, as well as protein
sources such as meat, fish,
poultry, beans, and nuts.
MILK & MILK PRODUCTS

Dairy Group foods provide nutrients

that are vital for the health and
maintenance of the body. These
nutrients include calcium,
potassium, vitamin D, and protein.

1 - 2 servings
FISH, SHELLFISH, MEAT
& POULTRY
Animal foods contain high-
quality, or complete, protein,
which means they supply all the
amino acids your body needs to
build the protein used to
support body functions.

at least 250 grams

TOP LEVEL
This level represents
foods that should be
consumed sparingly, as
they tend to be high in
fat, sugar, and/or salt. It
usually includes foods
such as sweets, fatty
meats, and fried foods.
FATS & OILS
Fat is a source of essential fatty acids,
which the body cannot make itself. Fat
helps the body absorb vitamin A,
vitamin D and vitamin E. These vitamins
are fat-soluble, which means they can
only be absorbed with the help of fats.

in very small amount

 SUGAR/SWEETS
Candy and sweets increase insulin
levels, putting you at a greater risk of
developing diabetes. Eating candy and
sweets as part of your diet adds a lot of
empty calories to your daily caloric
intake, which can easily cause excess
weight gain and lead to obesity.

not everyday
DIETARY GUIDELINESS
FOR HEALTHY EATING
HABITS
FITNESS
It's important to find activities that you enjoy and
that fit into your daily routine in order to make
fitness a sustainable and enjoyable part of your
life. Remember to also incorporate rest and
recovery into your routine to allow your body
time to heal and rebuild between workouts.
DIFFERENT TYPES OF PHYSICAL ACTIVITIES

Cardiovascular Exercises
Strength Training
Yoga or Pilates
High-Intensity Interval Training (HIIT)
Dance Classes
Outdoor Activities
NUTRITION
Nutrition needs can vary from person to person
depending on factors such as age, sex, and
activity level. However, incorporating a
balanced and healthy diet is important for
everyone. One way to ensure that you are
getting all of the nutrients you need is to follow
the food pyramid.
It's also important to pay attention to portion sizes and
limit your intake of unhealthy foods such as processed
snacks, sugary drinks, and foods high in saturated
and trans fats. By making small changes to your diet,
such as choosing whole grains instead of refined
grains, opting for lean protein sources, and increasing
your intake of fruits and vegetables, you can make
significant improvements to your overall health and
well-being.
WISE CHOICE
A balanced diet is important for achieving a
healthier version of yourself. Balanced diet is just
one aspect of a healthy lifestyle. Regular
exercise, adequate sleep, and stress
management are also important for achieving
optimal health and well-being.
QUIZ
1.what are the leves of food pyramid
2.what are the different types of physical activitys

3.how many glasses of water do you need everyday

4.how many grams of meat do you need everyday
5.how many servings of milk do you need
6.how many bowls of rice do you need everyday
7. what kinds of vitamins does fat and oil have
8.how many servings of vegetables do you need
9.what type of food does base level represents
10.what type of food does second level represents
1.top,third,second,base
2.Cardiovascular Exercises,Strength Training,Yoga or
Pilates,High-Intensity Interval Training (HIIT),Dance
Classes,Outdoor Activities
3. 8 glasses
4. 250 grams
5. 1-2 servings
6. 3-8 bowls
7. vitamin A, vitamin D and vitamin E
8. 2-3 servings
9. bread, rice, pasta
10. fruits and vegetables
THE END