Download Food_Pyramid_Summary

Food Pyramid Summary
Food Group
Fats, oils, Sweets, and
sugars
Nutrients Supplied
Number Servings
Provides calories from fat
and sugar.
Has little or no nutrients.
Use sparingly.
Meats, Poultry, Fish, dry
beans, peas, lentils, eggs,
peanut butter, nuts
Complete protein.
B vitamins
Minerals such as zinc and
iron.
High Fiber in dry beans,
split peas, refried beans,
port and beans, chili, and
lentils.
2 – 3 servings daily
Milk, Yogurt, Cheese
Critical for maintaining and
growing healthy bones and
teeth.
High in complete protein.
Fortified with Vitamins
A&D
Excellent source of calcium,
phosphorus, riboflavin (a B
vitamin)
2 – 3 servings daily
High in fiber
(fresh fruit and edible skins)
Complex carbohydrates
Many fruits are high in
Vitamin C such as citrus
fruits, melons, and berries.
2 – 3 servings daily
Complex carbohydrates
Fiber
Vitamins A, C, and K
Low in fat
Select a variety to get
different nutrients
3 – 4 servings daily
Complex carbohydrates
Fiber
B-Vitamins
Incomplete protein
6 – 11 recommended
These foods and weightbearing exercise are
essential for maintaining
bone density.
Fruits
Vegetables
Bread, Cereal, Rice, Pasta
55 – 60 % of total calories
No number of servings is
recommended.
The total of daily servings
should be equal to 5 – 7
ounces.
4 servings daily for youth to
age 24, pregnant or nursing
mothers.
Be sure to include 1 daily
serving from fruits rich in
Vitamin C such as citrus
fruits, melons, and berries.
Include dark green and
yellow/orange vegetables.
Should be largest portion of
diet.
Teen boys 11 servings.
Teen girls 9 servings.
Serving Size
Fruits in jams, jelly, and
pies are considered a
sugar.
Fats including margarine,
butter, mayonnaise, bacon,
French fries, and potato
chips.
2 – 3 oz. cooked lean meat
(about the size of a deck of
cards)
2 – 3 oz. cooked poultry
without skin
Equivalent to 1 oz. meat:
1/2 cup dried beans
1 egg
2 tbs. peanut butter
1 cup milk or yogurt
1 1/2 oz. natural cheese
cheddar, mozzarella,
provolone
2 oz. processed cheese
Velvetta, wrapped squares
1 /2 cup ice cream
Ice cream and cheese are
High in Fat
1 medium fruit – apple,
orange, banana.
1/2 cup chopped, cooked or
canned
3/4 cup 100% juice
Select canned/frozen fruit
without added sugar.
1 cup raw leafy veggies
1/2 cup cooked
3/4 cup vegetable juice
1 slice bread
1 oz. dry cereal 1/2 to 1 cup
1/2 cup cooked cereal, rice,
pasta
1/2 bagel or English muffin
Whole grains also great
source of fiber