THE FOOD PYRAMID

AND THE FOOD PLATE

• A food pyramid or diet pyramid is a pyramid-shaped
diagram representing the number of servings to be
eaten each day for each basic food groups.
• The pyramid, also called the plate guide, shows the
proper proportions of the five food groups promoting
a healty eating pattern.
 MY PLATE
• This term was coined in 2011.
• My plate emphasizes the division of the five
food groups namely: grains, vegetables, fruits,
protein, and dairy foods.
 GRAINS
• These are sources of magnesium, vitamin B, and fiber that work
collectively to reduce the risk of heart diseases and diabetes, and
at the same time support a healthy metabolism.
• One quarter of the plate should be filled with grains.
 VEGETABLES
• These are loaded with nutrients and are naturally low in fat and cholesterol-free.
• Vegetables should be combined with fruits because fruits also provide nutrients
like potassium, fiber, folic acid, Vitamin A, and vitamin C.
• Both vegetables and fruits reduce the risk of many diseases, including heart
diseases, stroke, Type 2 diabetes, and certain types of cancer.
• One half of the plate should contain vegetables and fruits.
 FRUITS
• Like vegetables, they are low in calories and can
positively contribute to one’s health, unlike high-
calorie foods. Fruits also contain anti-oxidant
properties.
 PROTEIN
• This supports muscles and is an important component of body tissues, blood
and hormones.
• This can be found in meat, eggs, fish, shellfish, nuts, and seeds.
• Fish and shellfish contain heart-healthy Omega 3 fatty acids that help
prevent heart diseases.
• About one quarter of the plate should contain protein-rich food.
 DAIRY FOODS
• These have all the nutrients good for the bone health.
• These nutrients are potassium, calcium, and vitamin D.
• They also help control blood pressure.
• A glass of mik or a sufficient portion of dairy foods should be taken
along with the other contents of the food plate.
 ACTIVITY:
A. Evaluate your own eating habits by drawing the food pyramid
that you observe. Include the number of servings that you
regularly eat for each of the basic food groups.
B. After learning about the lesson, what did you realize? What
changes in your food plate would you apply? Illustrate below
your food plate now, and explain your answer.