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 E-Learning
> Nutrition |
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When choosing a healthy diet, simply follow
the suggested Food servings from these food groups :
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- milk, yogurt and cheese (3-5 servings)
- meat, poultry, fish, dry beans, eggs, and nuts (2-3 servings)
- vegetables (3-5 servings)
- fruits (2-4 servings)
- bread, cereal, pasta, and rice (5-11 servings)
A sixth group (fats, oils and sweets) consists mostly of items
that are pleasing to the palate, but high in fat and/or calories;
these should be eaten in moderation or intake should be limited.
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What counts as a serving
size?
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Listed below are the approximate amounts
that count as one serving.
Milk, Yogurt, and Cheese
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- 1 cup of milk or yogurt
- 1 1/2 ounces of natural cheese
- 2 ounces of process cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
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- 2-3 ounces of cooked lean meat, poultry, or fish
- 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of
peanut butter count as 1 ounce of lean meat
Vegetables
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- 1 cup of raw leafy vegetables
- 1/2 cup of other vegetables cooked or chopped raw
- 3/4 cup of vegetable juice
Fruits
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- 1 medium apple, banana, orange
- 1/2 cup of chopped, cooked, or canned fruit
- 3/4 cup of fruit juice
Bread, Cereal, Rice, and Pasta
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- 1 slice of bread
- 1 ounce of ready-to-eat cereal
- 1/2 cup of cooked cereal, rice, or pasta
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No specific serving size is given for the
use of fats, oils, and sweets group because they should be
USED SPARINGLY and intake should be limited.
Try to meet all the recommended serving size amounts listed
above. Your body needs them for the vitamins, minerals, carbohydrates,
and protein they supply.
Remember, the Food Pyramid is not a rigid prescription, but
a valuable reference to help you eat healthy and increase
the quality of your life.
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