2How many servings do you need each day? Food GroupB.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)
3A.B.C.D.Bread, Cereal, Rice, and Pasta Group (Grains Group)—especially whole grain6911Vegetable Group345Fruit Group2
4A.B.C.D.Milk, Yogurt, and Cheese Group (Milk Group)—preferably fat free or low fat2 or 3Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)—preferably lean or low fat2 for a total of 5 ounces2 for a total of 6 ounces3 for a total of 7 ounces
6Bread, Cereal, Rice and Pasta Group 1 slice of breadAbout 1 cup of ready-to-eat cereal1/2 cup of cooked cereal, rice, or pasta
7Vegetable Group 1 cup of raw leafy vegetables 1/2 cup of other vegetables cooked or raw3/4 cup of vegetable juice
8Fruit Group 1 medium apple, banana, orange, pear 1/2 cup of chopped, cooked, or canned fruit3/4 cup of fruit juice
9Milk, Yogurt and Cheese Group 1 cup of milk or yogurt1 1/2 ounces of natural cheese (such as Cheddar)2 ounces of processed cheese (such as American)
10Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group 2-3 ounces of cooked lean meat, poultry, or fish1/2 cup of cooked dry beans or 1/2 cup of tofu counts as 1 ounce of lean meat2 1/2-ounce soy burger or 1 egg counts as 1 ounce of lean meat2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat
11Use plant foods as the foundation of your meals Grains, Fruits and VegetablesEating 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
12Keep an eye on servingsIf you don’t need many calories (if your inactive for example) aim for the lower number of servingsNotice 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.
13Check 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
14Other 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.
15There 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.