Nutrition: Food guide Pyramid

The Food Guide Pyramid is a simple chart showing recommendations for the type and quantity of foods to eat daily based on calories needs. 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.

What counts as a serving?

Bread, Cereal, Rice, and Pasta Group(Grains Group) — 6 - 11 servings

whole grain and refined

1 slice of bread,

1 ChappatiAbout 1 cup of ready-to-eat cereal

½ cup of cooked cereal, rice, or pasta

Vegetable Group1 : 3 - 5 servings

cup of raw, leafy vegetables

½ cup of other vegetables, cooked or raw

¾ cup of vegetable juice

Fruit Group: 2 - 4 servings

1 medium apple, banana, orange, pear

½ cup of chopped, cooked, or canned fruit

¾ cup of fruit juice

Milk Yogurt, and Cheese Group (Milk Group): 2 - 3 servings

1 cup of milk or yogurt

1 ½ ounces of natural cheese (such as Cheddar)

2 ounces of processed cheese (such as American)

Meat, Poultry, Fish, Dry Beans, Eggs, and NutsGroup (Meat and Beans Group): 2 - 3 servings

2-3 ounces of cooked lean meat, poultry, or fish

½ cup of cooked dry beans or ½ cup of tofucounts as one ounce of lean meat

2 ½-ounce soyburger or 1 egg counts as 1 ounce of lean meat

2 tablespoons of peanut butter or 1/3 cup of nuts counts as one ounce of meat