What is the Food Guide Pyramid?

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. tart with plenty of breads! cereal! rice! pasta! vegetables and fruits. "dd two to three servings from the mil# group and two to three servings from the meat group. $emember to go easy on fats! oils and sweets! the foods in the small tip of the Pyramid.

Looking at the Pieces of the Pyramid

The Food Guide Pyramid emphasi%es foods from the five ma&or food groups shown in the three lower sections of the Pyramid. 'ach of these food groups provides some! but not all! of the nutrients you need. Foods in one group can't replace those in another. (o one of these ma&or food groups is more important than another ) for good health! you need them all.

What Counts as 1 Serving?

The amount of food that counts as * serving is listed below. If you eat a larger portion! count it as more than * serving. For e+ample! a dinner portion of spaghetti would count as , or - servings of pasta. .e sure to eat at least the lowest number of servings from the five ma&or food groups listed below. /ou need them for the vitamins! minerals! carbohydrates! and protein they provide. 0ust try to pic# the lowest fat choices from the food groups. (o specific serving si%e is given for the fats! oils! and sweets group because the message is U ' P"$I(G1/. Food Groups

1 cup of milk or yogurt

Milk, Yogurt, and Cheese 1 1/2 ounces of natural 2 ounces of process cheese cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 ounces of cooked lean 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of meat, poultry, or fish peanut butter count as 1 ounce of lean meat

Vegetable cup of other vegetables, 3/4 cup of vegetable juice 1 cup of raw leafy vegetables 1/2 cooked or chopped raw

1 medium apple, banana, orange

Fruit 1/2 cup of chopped cooked, 3/4 cup of fruit juice or canned fruit

1 slice of bread

Bread, Cereal, Rice, and Pasta 1 ounce of ready-to-eat 1/2 cup of cooked cereal, cereal rice, or pasta

(ow ta#e a loo# at the table below. It tells you how many servings of each ma&or food group you need for your calorie level. It also tells you the total grams of fat recommended for each calorie level2 the Dietary Guidelines recommend that "mericans limit fat in their diets to -3 percent of calories. This includes the fat in the foods you choose as well as the fat used in coo#ing or added at the table. How many servings do you need each day? Teen boys! active men aloric level! 2,$## %read &roup 'ervings
about

4any women! older adults

about

5hildren! teen girls! active women! most men

about

1"## " , 2

2,2## ( 7 11

6egetable Group ervings 8 Fruit Group ervings

7 4il# Group ervings ,)-99 4eat Group ervings -! for a total of ; ounces )otal *at +grams, ,)-99 ,! for a total of 8 ounces -3 .3 ,)-99 ,! for a total of : ounces (3

9 These are the caloric levels if you choose low fat! lean foods from the 8 ma&or food groups and use foods from the fats! oils! and sweets group sparingly. 99 <omen who are pregnant or breastfeeding! teenagers! and young adults to age ,7 need - servings. Pyramid Pointers... election Tips for .uilding a .etter Diet The most effective way to moderate the amount of fat and added sugars in your diet is to cut down on =e+tras= ) foods in the si+th food group >fats! oils! and sweets?. "lso choose lower fat and lower sugar foods from the other five food groups often. @ere are some tips.

Fats, Oils, and !eets "se #aringly

Go easy on fats and sugars added to foods in coo#ing or at the table ) butter! margarine! gravy! salad dressing! sugar! and &elly. 5hoose fewer foods that are high in sugars ) candy! sweet desserts! and soft drin#s.

Bread, Cereal, Rice, and Pasta $rou# %&'' er(ings

To get the fiber you need! choose several servings a day of foods made from whole grains. 5hoose most often foods that are made with little fat or sugars! li#e bread! english muffins! rice! and pasta. Go easy on the fat and sugars you add as spreads! seasonings! or toppings. 3

<hen preparing pasta! stuffing! and sauce from pac#aged mi+es! use only half the butter or margarine suggested2 if mil# or cream is called for! use lowfat mil#.

Vegetable $rou# )&* er(ings

Different types of vegetables provide different nutrients. 'at a variety. Include dar#)green leafy vegetables and legumes several times a wee# ) they are especially good sources of vitamins and minerals. 1egumes also provide protein and can be used in place of meat. Go easy on the fat you add to vegetables at the table or during coo#ing. "dded spreads or toppings! such as butter! mayonnaise! and salad dressing! count as fat. Use lowfat salad dressing.

Milk, Yogurt, and Cheese $rou# +&) er(ings

5hoose s#im mil# and nonfat yogurt often. They are lowest in fat. * *A, to , ounces of cheese and B ounces of yogurt count as a serving from this group because they supply the same amount of calcium as * cup of mil#. 5hoose =part s#im= or lowfat cheeses when available and lower fat mil# desserts! li#e ice mil# or fro%en yogurt. $ead labels.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts $rou# +&) er(ings

5hoose lean meat! poultry without s#in! fish! and dry beans and peas often. They are the choices lowest in fat. Prepare meats in lowfat waysC )Trim away all the fat you can see. )$emove s#in from poultry. ).roil! roast! or boil these foods instead of frying them. (uts and seeds are high in fat! so eat them in moderation.