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| The Food Guide Pyramid is a general guide that lets you choose healthy foods that are right for you. The Pyramid calls for eating foods from the five food groups shown in the three lower sections to get the calories, vitamins, and minerals (nutrients) you need for growth and good health. Each of the food groups provide some, but not all of, the nutrients you need. Foods in one group cannot replace foods in another. No one food group is more important than another. For good health, they are all important. |
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Bread, Cereal, Rice, & Pasta Group 1 Slice of Bread 1/2 cup cooked rice or pasta 1/2 cup cooked cereal 3/4 cup ready-to-eat cereal 4-5 crackers 1 tortilla (6") 1 1/2 cups popcorn 1/2 English muffin or bagel 1 roll/muffin 1 hamburger/hotdog bun 1 pancake or waffle |
Vegetable Group 1/2 cup of chopped raw or cooked vegetables. 1 cup of leafy raw vegetables. |
Fruit Group 1 Piece of fruit or melon wedge 3/4 cup of juice 1/2 cup of canned fruit 1/4 cup of dried fruit |
Milk, yogurt, and Cheese Group 1 cup of milk or yogurt 1 1/2 ounces of natural cheese 2 ounces of processed cheese 1 1/2 cups of ice cream or frozen yogurt 1 1/2 cups cottage cheese |
Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 ounces of cooked lean meat, poultry, or fish. 2 hot dogs 1 cup cooked beans 2 eggs 1/4 c or 4 teaspoons of peanut butter. 1/2 c tuna salad 1 cup tofu 1/2 cupseeds |
Fats and Sweets Limit calories from these, especially if you want to loose weight. |
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A Closer Look at Fat and Sugar The tip of the Food Guide Pyramid contains
the fats and sweets. These foods include salad dressing, cream,
butter, margarine, sugar, candy, soda pop, sweet desserts, and
some snack and fast foods. These foods provide calories but not
many vitamins and minerals. They can be used in moderation to
add variety to your diet once you have chosen foods from the
other food groups. |