The Food Guide Pyramid
The Food Guide Pyramid is a practical tool to help you make food choices that are consistent with the Dietary Guidelines for Americans. Using the Pyramid enables you to eat a variety of foods daily so that you can get the nutrients you need.
To make the most of the Pyramid, you need to know what counts as a serving.
Food Group--Serving Size
Bread--1 slice bread, 1\2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1\2 cup cooked cereal, rice or pasta, or 5-6 small crackers
Vegetable--1 cup raw, leafy vegetables, 1\2 cup cooked or chopped raw vegetables or 3\4 cup vegetable juice
Fruit--1 medium piece of fruit, 1\2 cup mixed fruit or 3\4 cup fruit juice
Milk--1 cup milk or yogurt, 11\2 ounces natural cheese or 2 ounces process cheese
Meat--2 - 3 ounces cooked lean meat, poultry or fish (about the size of a deck of cards)
Other foods which count as 1 ounce meat: 1\2 cup cooked dry beans, 1 egg, 2 tablespoons peanut butter or 1\3 cup nuts
If You Want To Know More
A nutrition expert can help you develop a personal action plan for improving your eating habits while keeping the fun in food. A registered dietitian (R.D.) is an authority on food, nutrition and health, and can provide valuable information and advice.
To locate a registered dietitian in your area, ask your physician, or call the consumer nutrition hot line (800/366-1655) of the National Center for Nutrition and Dietetics, the public education center of The American Dietetic Association. Registered dietitians are available to answer your food and nutrition questions Monday through Friday from 9 a.m. to 4 p.m. central time. In addition, you can listen to nutrition messages in English and Spanish, Monday through Friday from 8 a.m. to 8 p.m. central time.