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

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    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
    The new Food Guide Pyramid replaces the old "Four Basic Food Groups" color wheel that we grew up with as kids.

    The old wheel emphasized "variety," but didn't reflect what we know today about the importance of restricting fat, and increasing vitamins and fiber. So nutritionists felt it was time to put together an updated version that focuses on present health as well as
    disease prevention.
    Food Pyramid Information
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