How many servings do you need each day?
Food Group B. Children ages 2 to 6 years, women, some older adults (about 1,600 calories) C. Older children, teen girls, active women, most men (about 2,200 calories) D. Teen boys, active men (about 2,800 calories)
A. B. C. D. Bread, Cereal, Rice, and Pasta Group (Grains Group)—especially whole grain 6 9 11 Vegetable Group 3 4 5 Fruit Group 2
A. B. C. D. Milk, Yogurt, and Cheese Group (Milk Group)—preferably fat free or low fat 2 or 3 Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)—preferably lean or low fat 2 for a total of 5 ounces 2 for a total of 6 ounces 3 for a total of 7 ounces
What Counts as a Serving?
Bread, Cereal, Rice and Pasta Group
1 slice of bread About 1 cup of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta
Vegetable Group 1 cup of raw leafy vegetables
1/2 cup of other vegetables cooked or raw 3/4 cup of vegetable juice
Fruit Group 1 medium apple, banana, orange, pear
1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice
Milk, Yogurt and Cheese Group
1 cup of milk or yogurt 1 1/2 ounces of natural cheese (such as Cheddar) 2 ounces of processed cheese (such as American)
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group
2-3 ounces of cooked lean meat, poultry, or fish 1/2 cup of cooked dry beans or 1/2 cup of tofu counts as 1 ounce of lean meat 2 1/2-ounce soy burger or 1 egg counts as 1 ounce of lean meat 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat
Use plant foods as the foundation of your meals
Grains, Fruits and Vegetables Eating a variety of grains (especially whole grain foods) fruits and vegetables in the basis of healthy eating. Moderate amount of low-fat foods from the milk group and the meat and beans group. Go easy on food high in fat or sugars
Keep an eye on servings If you don’t need many calories (if your inactive for example) aim for the lower number of servings Notice that some of the serving sizes are smaller than what you might usually eat or see on food labels. For example, many people eat 2 slices of bread in a meal, which is 2 servings.
Check the food label before you buy
Front label often tells you if nutrients are added “iodized salt” “enriched pasta” The ingredients list tells you what’s in the food, the ingredients are listed in descending order by weight
Other Tips… Also notice that many of the meals and snacks you eat contain items from several food groups. Choose a variety of foods for good nutrition.
There are many healthful eating patterns
Different people like different foods and like to prepare the same foods in different ways. Use the food guide pyramid as a starting point. If you usually avoid all foods from one or two of the food groups, be sure to get enough nutrients from all the other food groups.
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