Prepared by
Melissa Brener, MS

Page 1 of 4

The Food Guide Pyramid is a tool to help us get all the nutrients we need for good health. You can use the Pyramid as a basis for planning healthy meals.

Click here for the printable (Word) version of the lesson

MENU PLANNING

Are your meals at the end of the month as good as they are at the beginning? Or do your food dollars run out before the month is over? Learning to plan your menus and shop only for what you need will help you have good food throughout the month. You will also save both money and time!

What You Will Learn!

  • The six types of nutrients in foods and why they are important in the body.
  • The six groups in the Food Guide Pyramid and why you should eat foods from each one.
  • Tips to help you plan a healthy meal.
  • A sample seven-day menu has also been included, along with a shopping list, recipes for most foods on the menu and a list of common serving sizes for different foods.

What is Food? Why Do We Need It?

Food is made of six important nutrients.

Carbohydrate, protein and fat - called macronutrients. (Macronutrient are nutrients needed in large amounts.)

Vitamins & minerals - called micronutrients. (Micronutrients are nutrients needed in smaller amounts.)

Water - Yes, water is a drink, but it is also in most foods. Your body needs water to live, so it is considered a nutrient. Fruit is a good example of a food that has lots of water in it. Water is what makes the fruit so juicy. The juicier a food is, the more water it contains.

Carbohydrates give you energy and are especially important for fueling your brain. Carbohydrates are found in most types of foods, except meats and pure fats (butter, oil). About half of your daily diet should come from carbohydrate.

Protein is found mostly in meats and dairy products. Protein is used to build your body parts. Cells, organs, tissues and muscles – all are made with protein. Most Americans have no problem getting their daily protein requirement, which is about 15 %-20 % of your daily diet.

Fats are not all bad! You need some fat to keep your body functioning. Fat helps your body use vitamins and minerals (the micronutrients) and provides you with extra energy. If a person does not use the extra energy, the body can store it as fat. You should eat fat in moderation – 30% or less of your total calories each day should come from fat. Many foods contain fat, so read the Nutrition Facts labels to see what you're getting!
Vitamins and minerals (the micronutrients) are found in all types of foods. Fruits and vegetables are very good sources. Vitamins and minerals also help to keep your body functioning. Some important vitamins are vitamin A, vitamin C and folate. Important minerals include calcium, iron and potassium. Sodium is a mineral that you should eat in moderation – not too much each day! This is another nutrient to read about on the Nutrition Facts label because sodium is found in many different foods, especially processed meat, canned foods (including vegetables and soups) and frozen dinners.

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Issued in furtherance of Cooperative Extension work, Acts of Congress of May 8 and June 30, 1914, in cooperation with the United States Department of Agriculture. The Louisiana Cooperative Extension Service provides equal opportunities in programs and employment. Information and Graphics on this site are copyright protected by LSU Agricultural Center's Louisiana Cooperative Extension Services. For more information on the EFNEP program, contact EFNEPMail@agcenter.lsu.edu.

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