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“La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and...

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“La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of
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Page 1: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

“La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right

amount of calories to maintain healthy weight.

Page 2: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.
Page 3: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

Grasas, aceites y dulces (Fats, Oils, & Sweets)Use moderadamente (use sparingly)

Go easy on fats and sugars added to foods in cooking or at the table--butter, margarine, gravy, salad dressing, sugar, and jelly. Choose fewer foods that are high in sugars--candy, sweet desserts, and soft drinks.The most effective way to moderate the amount of fat and added sugars in your diet is to cut down on "extras" (foods in this group). Also choose lower fat and lower sugar foods from the other five food groups often.

Page 4: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la galleta de dulce

Page 5: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el azúcar

Page 6: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la mostaza la mayone

sa

Page 7: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

La mantequilla

Page 8: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

Carne, pollo, pescado, granos, huevos y frutos secos (meat, Poultry, Fish, Dry Beans, Eggs, and Nuts)

Choose lean meat, poultry without skin, fish, and dry beans and peas often. they are the choices lowest in fat.

Prepare meats in low fat ways:Trim away all the fat you can see.Remove skin from poultry.Broil, roast, or boil these foods instead of frying them.

Nuts and seeds are high in fat, so eat them in moderation.

Page 9: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

El tocino/la tocineta

Page 10: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el pavo

Page 11: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el cangrejo

Page 12: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

los huevos

Page 13: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el pescado

Page 14: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la langosta

Page 15: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el bistec

Page 16: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el jamón

Page 17: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el pollo

Page 18: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la mantequilla de maní

Page 19: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

Lácteos (Milk, Yogurt, and Cheese)

Choose skim milk and nonfat yogurt often. They are lowest in fat.1 1/2 to 2 ounces of cheese and 8 ounces of yogurt count as a serving from this group because they supply the same amount of calcium as 1 cup of milk.Choose "part skim" or lowfat cheeses when available and lower fat milk desserts, like ice milk or frozen yogurt. Read labels.

Page 20: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el queso

Page 21: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el helado

Page 22: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

La leche

Page 23: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

El yogur

Page 24: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

Vegetales

Different types of vegetables provide different nutrients.Eat a variety. Include dark-green leafy vegetables and legumes several times a week--they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat. Go easy on the fat you add to vegetables at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat.

Page 25: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la cebolla

Page 26: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

los guisantes, las arvejas, los chícharos

Page 27: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la alcachofa

Page 28: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

los hongos

Page 29: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

las zanahorias

Page 30: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el ajo

Page 31: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el maíz

Page 32: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el brócoli

Page 33: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

Frutas

Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit. Go easy on fruits canned or frozen in heavy syrups and sweetened fruit juices. Eat whole fruits often--they are higher in fiber than fruit juices. Count only 100 percent fruit juice as fruit. Punches, ades, and most fruit "drinks" contain only a little juice and lots of added sugars.

Page 34: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

La mermelada

Page 35: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la pera

Page 36: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la sandía, la patilla

Page 37: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

los tomates

Page 38: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la piña

Page 39: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la manzana

Page 40: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

la naranja

Page 41: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

Los bananos/los plátanos

Page 42: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

las fresas

Page 43: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

las uvas

Page 44: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el limón

Page 45: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

Pan, cereal, arroz y pasta

To get the fiber you need, choose several servings a day of foods made from whole grains.Choose most often foods that are made with little fat or sugars, like bread, english muffins, rice, and pasta.Go easy on the fat and sugars you add as spreads, seasonings, or toppings.When preparing pasta, stuffing, and sauce from packaged mixes, use only half the butter or margarine suggested; if milk or cream is called for, use lowfat milk.

Page 46: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el pan

Page 47: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

las tortas/los pasteles/los ponqués

Page 48: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.
Page 49: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

El agua

Page 50: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el té helado

Page 51: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el refresco

Page 52: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

LAS

GASEOSAS

Page 53: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el té

Page 54: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

el café

Page 55: “La pirámide alimenticia” calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain.

El jugo de naranja La limonada


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