The Pyramid 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.
Use the Pyramid to help you eat better every day...the Dietary Guidelines way. Start with plenty of breads, cereals, rice, pasta, vegetables, and fruits. Add 2-3 servings from the milk group and 2-3 servings from the meat group. Remember to go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.
Be sure to eat at least the lowest number of servings from the five major food groups listed below. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups. No specific serving size is given for the fats, oils, and sweets group because the message is USE SPARINGLY.
|1 cup of milk or yogurt||1 1/2 ounces of natural cheese||2 ounces of process cheese|
|2-3 ounces of cooked lean meat, poultry, or fish||1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat|
|1 cup of raw leafy vegetables||1/2 cup of other vegetables, cooked or chopped raw||3/4 cup of vegetable juice|
|1 medium apple, banana, orange||1/2 cup of chopped, cooked, or canned fruit||3/4 cup of fruit juice|
|1 slice of bread||1 ounce of ready-to-eat cereal||1/2 cup of cooked cereal, rice, or pasta|