Following the food pyramid can help you live a balanced, nutritional lifestyle
Grains
The base of the food pyramid consists of breads, grains, cereals and pastas. These foods provide
complex carbohydrates, which are an important source of energy. The recommended serving is 6 to 11 servings in a day.
One serving of this group can be:
1 slice bread
1/2 cup cooked rice, oatmeal, pasta
3/4 to 1 cup dry cereal (serving varies)
*Try to eat whole-grain breads, cereal and pasta
for most of your servings from this group. Whole-grain foods made
with whole wheat flour are less processed, retain more valuable vitamins,
minerals and fiber than foods made with white flour.*
Fruits and Vegetables
Fruits and vegetables are rich in nutrients and vitamins.
The recommended serving of vegetables is 3 to 5 servings each day. One
serving of vegetables can be:
1 cup raw leafy vegetables ( spinach, kale, romaine lettuce)
1/2 cup cut-up, raw, or cooked vegetables
1/2 cup vegetable juice
The recommended serving of fruit is 2 to 4 servings
each day. One serving of fruit can be:
1 medium fruit
1/2 cup chopped, frozen or canned fruit
1/4 cup dried fruit
1/2 cup of fruit juice
*Count only 100% fruit juice as a fruit
Protein
Meat, poultry and fish supply protein, iron and zinc. Legumes(meat alternatives) provide many of these nutrients. The recommended serving is 2 to 3 servings of cooked meat, fish or poultry. Each serving should be 1oz. The following foods count as one ounce
of protein:
1 egg
2 tablespoons of peanut butter
1/2 cup of cooked dry beans
1/4 cup of nuts
3 oz. cooked meat or fish
(size like the palm of your hand)
*Choose lean meat, fish, dry beans and peas
often because these are the lowest in fat.
Dairy Products
Products made with milk provide protein, vitamins, minerals, and especially calcium. The Food Pyramid suggests 2 to 3 servings each day.
One serving of dairy can be:
1 cup of milk
1 cup of yogurt
1oz. of cheese
Others
Fatty/sugary foods should comprise the smallest percentage of your daily diet. The
foods at the top of the food pyramid should be eaten sparingly because they
provide empty calories.
These foods include:
salad dressing
cream
butter and margarine
chips
sugars: soft drinks, candies, sweet desserts.
*Empty calories and added calories with no nutritional benefit.
Grains
The base of the food pyramid consists of breads, grains, cereals and pastas. These foods provide
complex carbohydrates, which are an important source of energy. The recommended serving is 6 to 11 servings in a day.
One serving of this group can be:
1 slice bread
1/2 cup cooked rice, oatmeal, pasta
3/4 to 1 cup dry cereal (serving varies)
*Try to eat whole-grain breads, cereal and pasta
for most of your servings from this group. Whole-grain foods made
with whole wheat flour are less processed, retain more valuable vitamins,
minerals and fiber than foods made with white flour.*
Fruits and Vegetables
Fruits and vegetables are rich in nutrients and vitamins.
The recommended serving of vegetables is 3 to 5 servings each day. One
serving of vegetables can be:
1 cup raw leafy vegetables ( spinach, kale, romaine lettuce)
1/2 cup cut-up, raw, or cooked vegetables
1/2 cup vegetable juice
The recommended serving of fruit is 2 to 4 servings
each day. One serving of fruit can be:
1 medium fruit
1/2 cup chopped, frozen or canned fruit
1/4 cup dried fruit
1/2 cup of fruit juice
*Count only 100% fruit juice as a fruit
Protein
Meat, poultry and fish supply protein, iron and zinc. Legumes(meat alternatives) provide many of these nutrients. The recommended serving is 2 to 3 servings of cooked meat, fish or poultry. Each serving should be 1oz. The following foods count as one ounce
of protein:
1 egg
2 tablespoons of peanut butter
1/2 cup of cooked dry beans
1/4 cup of nuts
3 oz. cooked meat or fish
(size like the palm of your hand)
*Choose lean meat, fish, dry beans and peas
often because these are the lowest in fat.
Dairy Products
Products made with milk provide protein, vitamins, minerals, and especially calcium. The Food Pyramid suggests 2 to 3 servings each day.
One serving of dairy can be:
1 cup of milk
1 cup of yogurt
1oz. of cheese
Others
Fatty/sugary foods should comprise the smallest percentage of your daily diet. The
foods at the top of the food pyramid should be eaten sparingly because they
provide empty calories.
These foods include:
salad dressing
cream
butter and margarine
chips
sugars: soft drinks, candies, sweet desserts.
*Empty calories and added calories with no nutritional benefit.