|
HOW MUCH IS
'ONE SERVING'?
MILK & MILK PRODUCTS GROUP
1 cup (8 oz.) milk or yogurt
2 slices cheese, 1/8" thick (1½ oz.)
2 cups cottage cheese
1½ cups ice milk, ice cream, or frozen yogurt
MEAT & MEAT ALTERNATIVES GROUP
2 oz. to 3 oz. (size of a deck of cards) cooked
lean meat, poultry, or fish
2 eggs
7 oz. tofu
1 cup cooked legumes (dried beans or
peas)
4 tablespoons peanut butter
1/2 cup nuts or seeds
VEGETABLE GROUP
1/2 cup cooked vegetables
1/2 cup raw chopped vegetables
1 cup raw leafy vegetables
1/2 to 3/4 cup vegetable juice
FRUIT GROUP
1 whole medium fruit (about 1 cup)
1/4 cup dried fruit
1/2 cup canned fruit
1/2 to 3/4 cup fruit juice
BREAD & CEREAL GROUP
1 slice bread
1 medium muffin
1/2 hot dog bun or hamburger bun
1/2 bagel or english muffin
4 small crackers
1 tortilla
1 cup cold cereal
1/2 cup cooked cereal
1/2 cup rice
1/2 cup pasta
|
THE FOOD GUIDE PYRAMID
Number of servings per day
 <
The five major food groups
are shown on the Food Guide Pyramid.
Each of these food groups provides some, but not all, of
the nutrients you need daily.
Center your diet around the foods at the base of
the Pyramid, and eat less of the foods at the top of the
Pyramid.
If you're watching your weight, eat the minimum
number of recommended servings. If you need to gain weight, eat the
maximum number of servings.
In all five groups, try to choose nonfat and lean groups
as often as possible.
Example: Choose nonfat or 1% milk instead of 2% or whole
milk; lean meat instead of fatty meat; and breads and cereals that are not
processed with a lot of fat.
Eating right and watching calories
The Food Guide Pyramid shows a
range of servings for each of the five major food
groups.
The number of servings you need from each group depends on how many
calories you need to maintain a healthy weight.
This table shows approximately how many servings of
nonfat, lean foods are needed for three different calorie levels (1,600, 2,200,
and 2,800 calories).
HOW MANY SERVINGS DO
YOU NEED EACH DAY?
|
|
CHILDREN, WOMEN, OLDER
ADULTS |
TEEN GIRLS, ACTIVE WOMEN, MOST MEN |
TEEN BOYS, ACTIVE MEN |
|
CALORIE LEVELı |
ABOUT 1,600 |
ABOUT 2,200 |
ABOUT 2,800 |
| Milk & Milk Products Group² |
2 to 4 |
2 to 4 |
2 to 4 |
| Meat & Meat Alternatives Group |
2 |
2 |
3 |
| Vegetable Group |
3 |
4 |
5 |
|
| Fruit Group |
2 |
3 |
4 |
| Bread & Cereal Group |
6 |
9 |
11 |
| Total Fat (grams)³ |
36 to 53 |
49 to 73 |
62 to
93 |
ıThese are the calorie levels if you choose
nonfat, lean foods from the five major food groups, and use food from the
fats, oils, and sweets group sparingly.
²Teens, young adults, pregnant and nursing women, and
women concerned about osteoporosis prevention need at least 4 servings (or
additional calcium from alternative sources).
³The lower number is 20% of daily calories from
fat; the higher number is 30%. If you are really concerned about disease
prevention, try to get down to 20% fat.
Sources: U.S. Department of Agriculture,
U.S. Department of Health and Human Services
Height/Weight Guidelines
|
WOMEN |
MEN |
|
|
low |
midpoint |
high |
|
low |
midpoint |
high
|
|
| 4'10" |
100 |
115 |
131 |
5'1"
| 123 |
134 |
145
|
| 4'11" |
101 |
117 |
134 |
5'2"
| 125 |
137 |
148
|
| 5'0" |
103 |
120 |
137 |
5'3" |
127 |
139 |
151
|
| 5'1" |
105 |
122 |
140 |
5'4" |
129 |
142 |
155
|
| 5'2" |
108 |
125 |
144 |
5'5" |
131 |
145 |
159
|
| 5'3" |
111 |
128 |
148 |
5'6" |
133 |
148 |
163
|
| 5'4" |
114 |
133 |
152 |
5"7" |
135 |
151 |
167
|
| 5'5" |
117 |
136 |
156 |
5'8" |
137 |
154 |
171
|
| 5'6" |
120 |
140 |
160 |
5'9" |
139 |
157 |
175
|
| 5'7" |
123 |
143 |
164 |
5'10"
| 141 |
160 |
179
|
| 5'8" |
126 |
146 |
167 |
5'11"
| 144 |
164 |
183
|
| 5'9" |
129 |
150 |
170 |
6'0" |
147 |
167 |
187
|
| 5'10" |
132 |
153 |
173 |
6'1"
| 150 |
171 |
192
|
| 5'11" |
135 |
156 |
176 |
6'2"
| 153 |
175 |
197
|
| 6'0" |
138 |
159 |
179 |
6'3" |
157 |
179 |
202
| |
