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 The
"Fats,
oils and sweets" category-- the tip of the Food Guide Pyramid, includes
foods that should be eaten sparingly, for example, regular salad dressing,
oil, cream, butter, margarine, sugar, soda, candy and other desserts.
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The "Milk, yogurt and cheese" group provides calcium
and protein. The pyramid recommends 2-3 servings per day. A
serving from this group is equal to 1 cup of yogurt or milk, 1-1/2 ounces
of natural cheese, or 2 ounces of processed cheese.
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The "Meat, poultry, beans, eggs and nuts" groups provide
protein, iron and zinc. The pyramid recommends 2-3 servings per day.
A serving is equal to 2-3 ounces of cooked lean meat, poultry or fish.
The following items count as ONE OUNCE of LEAN meat: 1/2 cup of cooked
dry beans or 1 egg. The following items count as ONE OUNCE of meat
(not lean): 2 tablespoons of peanut butter or 1/3 cup of nuts.
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3-5 servings from the Vegetable group are recommended
each day. One serving is equal to 1 cup of raw, leafy vegetables; 1/2 cup
of other vegetables, cooked or chopped raw; or 3/4 cup of vegetable juice.
Most people need to eat more of these foods for the vitamins, minerals
and fiber they supply.
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2-4 servings of Fruit are recommended each day.
One serving is equal to 1 medium apple, banana or orange; 1/2 cup of chopped,
cooked or canned fruit; or 3/4 cup of fruit juice. Most people need
to eat more of these foods for the vitamins, minerals and fiber they supply.
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The "Bread, cereal, rice and pasta" group is found
at the bottom of the pyramid. 6-11 servings are recommended to supply
energy, fiber, and vitamins. One serving equals 1 slice of bread, 1 ounce
of ready-to-eat cereal, or 1/2 cup of cooked cereal, rice or pasta.
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