ACTIVITY 1 FOOD GUIDE PYRAMID

1. Breads, Cereals, Pasta, Rice and Other Grains Group – 6 to 11 servings per day

A serving equals:

  • 1 slice bread

  • 1/2 bun, bagel or English muffin

  • 1/2 cup cooked cereal, rice or pasta

Hints: Eat many different grains such as wheat, corn, rice and oats. Have whole-grain types of breads and cereals most of the time.

2. Vegetables – 3 to 5 servings per day

A serving equals:

  • 1 cup raw leafy vegetables (greens)

  • 1/2 cup chopped other raw, canned or cooked vegetables

  • 3/4 cup vegetable juice

Hints: Eat deep-yellow and dark-green, leafy vegetables and dry beans and peas often. Eat starchy vegetables such as potatoes and corn, too.

3. Fruits – 2 to 4 servings per day

A serving equals:

  • 1 medium orange, apple or banana

  • 1/2 cup chopped other raw, canned or cooked fruits

  • 3/4 cup fruit juice

Hints: Have citrus fruits or juices such as oranges, melons or berries often. Eat fruit for dessert and drink juices instead of soda or pop.

4. Meats, Poultry, Fish, Dry Beans, Eggs and Nuts – 2 to 3 servings per day

A serving equals:

2 to 3 ounces of cooked lean meat, poultry or fish. When cooked, a 3-ounce serving is about the size of a deck of cards. 1 egg, 1/2 cup cooked dried beans or 2 tablespoons peanut butter = 1 ounce lean meat. 5 to 7 ounces total per day

Hints: Trim visible fat from meat. Remove skin from poultry.

5. Milk, Yogurt and Cheese – 2 to 3 servings per day

A serving equals:

  • 1 cup milk or yogurt

  • 1 1/2 ounces natural cheese

  • 2 ounces processed cheese

Hints: Use skim or low-fat milk and non-fat or lowfat yogurt and cheese most of the time.

Fats and Sweets – eat sparingly

Hints: Use small amounts of cooking fats, salad dressings and bread spreads. Keep sweet snacks between meals at a minimum.