What counts as a serving?

Bread, Cereal, Rice, and Pasta Group (Grains Group) – whole grain and refined

1. 1 slice of bread

2. About 1 cup of ready-to-eat cereal

3. 1/₂ cup of cooked cereal, rice, or pasta

Vegetable Group

1. 1 CUP of raw leafy vegetables

2. 1/2cup Of Other vegetables cooked or raw

3. 3/4 Cup of vegetable juice

Fruit Group

1. ½ cup of chopped, cooked, or canned fruit

2. 3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group (Milk Group)

1. 1 cup of milk or yogurt

2. 1/2 ounces of natural cheese (such as Cheddar)

3. 2 ounces of processed cheese (such as American) Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)

4. 2-3 ounces of cooked lean meat, poultry, or fish

5. ‘/2 cup of cooked dry beans# or Vi cup of tofu counts as 1 ounce of lean meat

6. 2 1/2-ounce soy burger or 1 egg counts as 1 ounce of lean meat

7. 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat

8. NOTE: Many of the serving sizes given above are smaller than those on the Nutrition Facts Label. For example, 1 serving of cooked cereal, rice, or pasta is 1 cup for the label but only VA cup for the Pyramid.

9. This includes lactose-free and lactose-reduced milk products. One cup of soy-based beverage with added calcium is an option for those who prefer a non-dairy source of calcium.

10. Choose fat-free or reduced-fat dairy products most often.

Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or the vegetable group. As a vegetable, Vi cup of cooked, dry beans counts as 1 serving. As a meat substitute, 1 cup of cooked, dry beans counts as 1 serving (2 ounces of meat).

Use plant foods as the foundation of your meals

There are many ways to create a healthy eating pattern, but they all start with the three food groups at the base of the Pyramid: grains, fruits, and vegetables. Eating a variety of grains (especially whole grain foods), fruits, and vegetables is the basis of healthy eating. Enjoy meals that have rice, pasta, tortillas, or whole grain bread at the center of the plate, accompanied by plenty of fruits and vegetables and a moderate amount of low-fat foods from the milk group and the meat and beans group. Go easy on foods high in fat or sugars.

Keep an eye on servings

Compare the recommended number of servings in INDEX 7 and the serving sizes in INDEX 8 with what you usually eat. If you don’t need many calories (because you’re inactive, for example), aim for the lower number of servings. Notice that some of the serving sizes in INDEX 8 are smaller than what you might usually eat or see on food labels. For example, many people eat 2 slices of bread in a meal, which equal 2 servings. So it’s easy to meet the recommended number of servings. Young children 2 to 3 years old need the same number of servings as others, but smaller serving sizes except for milk.

Also, notice that many of the meals and snacks you eat contain items from several food groups. For example, a sandwich may provide bread from the grains group, turkey from the meat and beans group, and cheese from the milk group.

Choose a variety of foods for good nutrition. Since foods within most food groups differ in their content of nutrients and other beneficial substances, choosing a variety helps you get all the nutrients and fiber you need. It can also help keep your meals interesting from day to day.

There are many healthful eating patterns

Different people like different foods and like to prepare the same foods in different ways. Culture, family background, religion, moral beliefs, the cost and availability of food, life experiences, food intolerances, and allergies affect people’s food choices. Use the Food Guide Pyramid as a starting point to shape your eating pattern. It provides a good guide to make sure you get enough nutrients. Make choices from each major group in the Food Guide Pyramid, and combine them however you like. For example, those who like Mexican cuisine might choose tortillas from the grains group and beans from the meat and beans group, while those who eat Asian food might choose ricefrom the grains group and tofu from the meat and beans group.

If you usually avoid all foods from one or two of the food groups, be sure to get enough nutrients from other food groups. For example, if you choose not to eat milk products because of intolerance to lactose or for other reasons, choose other foods that are good sources of calcium (see INDEX 9), and be sure to get enough vitamin D. Meat, fish, and poultry are major contributors of iron, zinc, and B vitamins in most American diets. If you choose to avoid all or most animal products, be sure to get enough iron, vitamin B12, calcium, and zinc from other sources. Vegetarian diets can be consistent with the Dietary Guidelines for Americans, and meet Recommended Dietary Allowances for nutrients.