The food guide pyramid. Your body needs a variety of nutrients each day to function at its best. Different foods and food groups consist of different nutrients as well as other healthful substances (only found in food). No individual food or food group can provide all the nutrients you need; therefore, eating a variety of foods is essential for good health.
•
6-11
servings of bread, cereal, rice and pasta group
• 3-5 servings or vegetables group
• 2-4 servings of fruit group
• 2-3 servings of milk, yogurt and cheese group
• 2-3 servings of meat, poultry, fish, dry beans, eggs and nuts group
• use sparingly, fats, oils and sweets group
.
Examples of a single serving size in different food groups:
Bread,
cereal, rice and pasta group
•
1 slice of bread
• 1 pancake (4 inch)
• 1 cup dry cereal * 1/2 cup cooked rice or pasta
Vegetable
group
• 1/2 cup chopped raw or cooked vegetables
Fruit
group
• 1 piece of fruit or melon wedge
• 1/4 cup dried fruit
• 3/4 cup 100% fruit juice
Milk,
yogurt, cheese group
• 1 cup low-fat milk
• 1 1/2 ounces natural cheese
Meat,
poultry, fish, dry beans, eggs and nuts group
• 3 ounces of cooked lean beef, pork, lamb, veal, chicken, or fish
• 1/2 cup cooked beans
• 1 egg
• 2 t. peanut butter
• 1/2 cup nuts
Fats,
oils, sweets group
• 1 tsp. butter or margarine
• 1 tsp. regular mayonnaise
• 1 Tbsp. regular salad dressing
• 2 Tbsp. light salad dressing
