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2-3 SERVINGS active added sugars amount average Bread Bread Group butter Cake calories cereal cheese Chocolate cholesterol Choose chopped contain cooked cookies count cream daily diet drinks dry beans example fiber fish Food Choices Chart food groups Food Guide Pyramid frozen Fruit Group fruit juice Go easy grams of fat Group Servings higher important keep label leafy lean meat less low in fat lower fat lowest Lowfat yogurt margarine Meat Group medium milk Milk Group naturally number of grams number of servings nutrition Nuts oils ounces pasta percent plain potatoes poultry protein Pyramid Food Choices reduce rice salad dressing salt saturated fat sauce selection tips shows slice sodium soft drinks SPARINGLY Step supply sweet teaspoons total fat Trace types Vegetable Group vitamins and minerals Whole women yogurt
Page 2 - Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 Servings Vegetable Group 3-5 Servings...
Page 3 - SERVINGS Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 SERVINGS Fruit Group 2-4 SERVINGS Bread, Cereal, Rice, & Pasta Group 6-11 SERVINGS SOURCE: US Department of Agriculture/US. Department of Health and Human Services Use the Food Guide Pyramid to help you eat better every day.
Page 9 - These are the calorie levels if you choose low-fat, lean foods from the 5 major food groups and use foods from the fats, oils, and sweets group sparingly. ** Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings.
Page 4 - Use the Food Guide Pyramid to help you eat better every day. ..the Dietary Guidelines way. Start with plenty of Breads, Cereals, Rice, and Pasta; Vegetables; and Fruits. Add two to three servings from the Milk group and two to three servings from the Meat group. Each of these food groups provides some, but not all, of the nutrients you need. No one food group is more important than another - for good health you need them all. Go easy on the fats, oils, and sweets, the foods in the small tip of the...
Page 6 - Some fat or sugar symbols are shown in the other food groups. That's to remind you that some foods in these groups can also be high in fat and added sugars, such as cheese or ice cream from the milk group, or french fries from the vegetable group.
Page 11 - Grain Products Group (bread, cereal, rice, and pasta) • 1 slice of bread • 1 ounce 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 chopped raw • 3/4 cup of vegetable juice Fruit Group • 1 medium apple, banana, orange...
Page 5 - A Closer Look at Fat and Added Sugars The small tip of the Pyramid shows fats, oils, and sweets. These are foods such as salad dressings, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts. Alcoholic beverages are also part of this group. These foods provide calories but few vitamins and minerals. Most people should go easy on foods from this group.
Page 1 - Use salt and sodium only in moderation to help reduce your risk of high blood pressure. If you drink alcoholic beverages, do so in moderation. Alcoholic beverages supply calories but little or no nutrients. Drinking alcohol is also the cause of many health problems and accidents and can lead to addiction.
Page 11 - ... cheese Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 ounces of cooked lean meat, poultry, or fish...
Page 2 - The Pyramid is an outline of what to eat each day. 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 or improve your weight.