1. Welcome to the Food Guide Pyramid
Food contains different healthful substances. In order to get all the necessary nutrients (vitamins, minerals, protein, fat, carbohydrates, etc) and other healthful substances (fiber, cancer fighting substances) necessary to be healthy, it is important to eat a variety of foods. The food Guide Pyramid is an easy way to build a base to a healthy diet.
Your Guide to
Healthy Eating
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2. Bread, Cereal, Rice, Pasta
                                                                                         
                                                                                          
All the foods from grains.
Provide fiber and carbohydrates for energy.
6-11 servings of foods from this group each day.
Serving sizes in this group are one slice of bread, one ounce of ready-to-eat cereal, or 1/2 cup of cooked cereal, rice, or pasta.
These servings may seem smaller than what you normally eat, but that's okay! You can just count it as two servings instead of one!
Bread, Cereal, Rice, & Pasta Group
This group forms the base (bottom) of the pyramid. A strong base is a sign of a healthy pyramid. More foods are necessary from this group than any other group on the pyramid.  You should eat 6 to 11 servings a day.
What counts as 1 serving?
1 slice of bread
1 tortilla
1/2 a cup cooked rice, pasta or cereal
1 ounce ready to eat cereal
1/2 hamburger roll, bagel or English muffin
3-4 plain crackers (small)
1 pancake (4-inch)
1/2 croissant (large)
1/2 doughnut or Danish (medium)
Why is this group important?
These foods give you the energy you use to learn and play.  Choose whole grains, such as whole wheat breads or oatmeal, because they give you fiber.
6-11 Servings
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Vegetables
                                                                                                                                                                                    
Contain a lot of the vitamins and minerals every day
Contain fiber.
3-5 servings from this group each day.
Serving sizes in this group are basically one cup of raw leafy vegetables, 1/2 cup of cooked or canned vegetables, or 3/4 cup vegetable juice.
Where on the pyramid?
This group is located in the middle of the pyramid.
What counts as 1 serving?
1/2 cup chopped raw or cooked vegetables
1 cup raw leafy greens
3/4 cup vegetable juice
1/2 cup scalloped potatoes
10 French fries
Why is this group important?
Vegetables give you the vitamins and minerals that you need to grow healthy and keep well.  They are also a good source for fiber.  The green and orange colors of vegetables tell you to expect a burst of nutrition.
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Fruits
          
Contain fiber, vitamins, and minerals.
2-4 servings of fruits each day.
Serving sizes for fruits are one medium-size piece of fresh fruit (like a banana, orange or apple), 1/2 cup of chopped, cooked, or canned fruit, or 3/4 cup of fruit juice.
Fruits and vegetables are naturally low in fats and sugars, so they make great snacks!!
Where on the pyramid? This group is located in the middle of the pyramid.
What counts as 1 serving?
1 piece of fresh fruit or melon
3/4 cup of 100% fruit juice
1/2 cup chopped, cooked or canned fruit
1/4 cup dried fruit
Why is this group important?
Fruits are refreshing and fun.  They give you the energy, vitamins, and minerals to grow and stay healthy.
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Milk, Yogurt, Cheese
                                     
Contains foods that mostly come from animals.
Provides calcium and protein as well as other vitamins needed.
A bit higher in fat and is not needed in large quantities.
2-3 servings each day.
Serving sizes for this group are one cup (8 ounces) of milk or yogurt or 1 1/2 ounces of natural cheese.
Where on the pyramid?
This group is located near the top of the pyramid, so try not eat too many servings from this group.
What counts as 1 serving?
1 cup of milk or yogurt
1 1/2 ounces of natural cheese
2 ounces of processed cheese (like American cheese)
2 cups cottage cheese
1 1/2 cups ice cream or ice milk
1 cup frozen yogurt
Why is this group important?
This group builds strong bones and teeth.
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6. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Mostly from animal products and supplies protein, iron, and zinc.
2-3 servings are recommended from this group daily.
Serving sizes are 2-3 ounces of cooked lean meat, poultry, or fish; 1/2 cup cooked, dry beans; one egg; or two tablespoons of peanut butter.
Where on the pyramid? This group is located near the top of the pyramid, so try not eat too many servings from this group.
What counts as 1 serving?
2 1/2 to 3 ounces of cooked lean beef, pork, lamb, veal, poultry or fish
Count 1/2 cup cooked beans or 1 egg or 2 tablespoons peanut butter or 1/3 cup nuts as 1 ounce of meat
Why is this group important?
These foods help you build muscle and many other body parts.
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Fats, Oils, Sweets
Eat sparingly (in very small amounts).
Provide calories but not much other nutritional value.
Include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts.
There are no recommended serving sizes for this group because we should only eat them in very small amounts, sparingly.
Fats, Oils & Sweets Use Sparingly
Where on the pyramid? This group is the smallest group and it is located at the top of the pyramid.  You should try to limit the amount of food that you eat from this group.  Many of the foods we eat from other groups contribute to this group.
What counts as 1 serving?
use sparingly
Why is this group important?
Your body needs some fat to help work, but be careful because to much fat can be a health problem.
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