The pyramid outlines the goups of food that need to be ingested each day to achieve the proper amount of nutrients. This Pyramid focuses on the fat content since more Americans diet is too high in saturated fats.
The Pyramid consists of 5 food groups; all of these are required and they are not interchangable.. The very top of the Pyramid shows fats, oils and sweets. These provide calories and very little else and should be used sparingly by all.
The second level of the Pyramid are two food groups that mainly come from animals; milk, yogurt and cheese and the second group; meat, poultry, fish, eggs, etc.. These food groups provide proteins, calcium, iron and zinc.
The third level of the Pyramid consists of two food groups that mainly come from plants; vegetables and fruits. These food provide vitamins, minerals and fiber.
The bottom level (base level) consists of the Grain Group. These are breads, cereals, rice and pasta.
Below is a chart that lists the amount of food that counts as a serving. This chart should be used as a general guide and remember to estimate foods that cross into multiple categories.
| Food Group | Serving 1 | Serving 2 | Serving 3 |
|---|---|---|---|
| GRAINS | 1 slice of bread | 1ounce of ready to-eat cereal | 1/2 cup of cooked cereal, rice, or pasta |
| VEGETABLE | 1 cup of raw leafy vegetables | 1/2 cup of other vegetables, cooked or chopped raw | 3/4 cup of vegetable juice |
| FRUIT | 1 medium apple, banana, orange | 1/2 cup of chopped, cooked or canned fruit | 3/4 cup of fruit juice |
| DAIRY | 1 cup of milk or yogurt | 1-1/2 ounces of natural cheese | 2 ounces of process cheese |
| MEAT | 2-3 ounces of cooked lean meat,poultry or fish | 1/2cup of cooked dry beans | 1 egg, 2 tablespoons of peanut butter or 1/3 cup of nuts equals 1 ounce of meat. |
Forward to the Food Group Tips
