The
USDA Food Guide Pyramid was developed to translate nutrition recommendations into
a simple food selection guide.The design of the Pyramid was selected to symbolize
the importance of a base, the largest part of the diet, and decreasing amount
of food groups needed as one moves from bottom to top.Its message is relevant
and it is a valuable tool for healthy menu planning. While not designed to be
a calorie specific food management tool, when the food items from each group are
low fat and the number of servings are kept to the minimum, Pyramid menus can
provide as few as 1200-1400 calories.
What
Counts as a Serving?
Fats
Group
Use fats and sweets sparingly. If you drink alcoholic beverages,
do so in moderation.Milk
Group
• 1 cup milk
• 8 ounces yogurt
• 1-1/2
ounces natural cheese
• 2 ounces process cheese
Meat
Group
Amounts
should total 5 to 7 ounces of cooked lean meat, poultry without skin, or fish
a day. A serving would be no more than 3 ounces.
Count 1 egg, 1/2 cup cooked
beans, or 2 tablespoons peanut butter as 1 ounce of meat.
Vegetable
Group
•
1/2 cup cooked vegetables
• 1/2 cup chopped raw vegetables
•
1 cup leafy raw vegetables, such as lettuce or spinach
• 3/4 cup vegetable
juice
Fruit
Group
•
a whole fruit such as a medium apple, banana, or orange
• a grapefruit
half
• a melon wedge
• 3/4 cup juice
• 1/2 cup berries
• 1/2 cup chopped, cooked, or canned fruit
• 1/4 cup dried
fruit
Bread
Group
•
1 slice of bread
• 1/2 hamburger bun or english muffin
• a
small roll, biscuit, or muffin
• 5 to 6 small or 3 to 4 large crackers
• 1/2 cup cooked cereal, rice, or pasta
• 1 ounce ready-to-eat
cereal
