Food Guide Pyramid
A Guide to Daily Food Choices
Fats, Oils, and Sweets / Milk,
Yogurt, and Cheese / Meat, Poultry, Fish, Beans, Eggs,
and Nuts Vegetables / Fruits
/ Breads, Cereal, Rice, and Pasta
Select a section of the pyramid for details
The Food Guide Pyramid is an outline of what to eat each day based
on the Dietary
Guidelines . It's not a rigid prescription but a general guide that lets you
choose a healthful diet that's right for you.
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
The amount of food that counts as one serving is listed below. If you eat a
larger portion, count it as more than 1 serving. For example, a dinner portion
of spaghetti would count as 2 or 3 servings of pasta.
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.
Milk, Yogurt, and Cheese
|1 cup of milk or yogurt
||1 1/2 ounces of natural cheese
||2 ounces of process cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
|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
Bread, Cereal, rice, and Pasta
|1 slice of bread
||1 ounce of ready-to-eat cereal
||1/2 cup of cooked cereal, rice, or pasta
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