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E X P LO R I N G T H E N E W P Y R A M I D Portion Sizes: How Many Servings Do You Need? Decoding the Hieroglyphics The New Pyramid shows a range of daily servings for each food group. Eating the number of servings that is right for you depends on how many calories you need. While this number can vary from person to person, the USDA recommends that your daily intake in general should be: • 1,600-2,000 calories for most women and older adults • 2,000-2,400 calories for kids, teen girls, active women, and most men • 2,400-3,200 calories for teen boys and active men Those with lower calorie needs should select the lower number of servings from each food group. And those who have moderate or high caloric needs should select the middle or higher number of recommended servings. What Counts as a Serving? The amount of food that counts as a serving is listed below. If you eat a larger portion, it counts as more than one serving. For example, a slice of bread is one serving—if you have a sandwich, you just had two servings. *For a 2,000 calorie diet, eat the amounts listed in parenthesis listed after the category. Grains (6 oz.*): Make Half of Your Grains Whole Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day. 1 oz. is: • 1 slice of bread • 1 tortilla • ½ cup cooked rice, pasta, or cereal • 1 pancake Vegetables (2.5 cups*): Vary your Veggies • Eat more dark-green veggies like broccoli and spinach. • Eat more orange veggies like carrots and sweet potatoes. • Eat more dry beans and peas like pinto and kidney beans. Fruits (2 cups*): Focus on Fruits • Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Go easy on fruit juices Milk (3 cups*): Get your Calcium-rich Foods • Eat low-fat or fat-free when you choose milk, yogurt and other dairy products. Meat & Beans (5.5 oz*): Go Lean with Protein • Choose low-fat or lean meats and poultry. • Bake it, broil it, or grill it. • Choose more fish, beans, peas, nuts and seeds for protein. E X P L O R I N G T H E N E W P Y R A M I D Daily you should consume: • 30 percent or less of your total calories from fats • 55 percent or more of total daily calories from carbohydrates, especially complex carbs like grains, legumes, vegetables, and some fruits • About 12 to 15 percent of total daily calories from protein, especially protein sources that are lower in fat Key recommendations: n Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level. n Consume less than 2,300 mg (approxi- mately 1 tsp of salt) of sodium per day. n Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables. n Those who choose to drink alcoholic bev- erages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men (USDA, 2005). To know the exact amount of each food group you need daily, enter information at http://www.mypyramid.gov and receive a customized food guide. n Choose and prepare foods and beverages with little added sugars or caloric sweeteners. n Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains. n Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. n Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. “Never eat more than you can lift.” ©2006 Wellness Councils of America —MISS PIGGY