rate your plate © 2004-2005 dev. 06.09.04 welcome to the food guide pyramid your guide to healthy...

Rate Your Plate © 2004-2005 www.BeaconLearningCenter.com Dev. 06.09.04

Welcome to the Food Guide Pyramid

Your Guide to Healthy Eating

http://www.nal.usda.gov/fnic/Fpyr/pmap.map


Bread, Cereal, Rice, Pasta

1. All the foods from grains. 2. Provide fiber and carbohydrates for energy. 3. 6-11 servings of foods from this group each

day.4. Serving sizes in this group are one slice of

bread, one ounce of ready-to-eat cereal, or 1/2 cup of cooked cereal, rice, or pasta.

5. These servings may seem smaller than what you normally eat, but that's okay! You can just count it as two servings instead of one!


1. Contain a lot of the vitamins and minerals every

day2. Contain fiber. 3. 3-5 servings from this group each day. 4. Serving sizes in this group are basically one cup

of raw leafy vegetables, 1/2 cup of cooked or canned vegetables, or 3/4 cup vegetable juice.

Vegetables


Fruits

1. Contain fiber, vitamins, and minerals. 2. 2-4 servings of fruits each day. 3. Serving sizes for fruits are one medium-size

piece of fresh fruit (like a banana, orange or apple), 1/2 cup of chopped, cooked, or canned fruit, or 3/4 cup of fruit juice.

4. Fruits and vegetables are naturally low in fats and sugars, so they make great snacks!!


Milk, Yogurt, Cheese

1. Contains foods that mostly come from animals.

2. Provides calcium and protein as well as other vitamins needed.

3. A bit higher in fat and is not needed in large quantities.

4. 2-3 servings each day. 5. Serving sizes for this group are one cup

(8 ounces) of milk or yogurt or 1 1/2 ounces of natural cheese.


Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

1. Mostly from animal products and supplies protein, iron, and zinc.

2. 2-3 servings are recommended from this group daily.

3. Serving sizes are 2-3 ounces of cooked lean meat, poultry, or fish; 1/2 cup cooked, dry beans; one egg; or two tablespoons of peanut butter.


Fats, Oils, Sweets

1. Eat sparingly (in very small amounts). 2. Provide calories but not much other nutritional

value.3. Include salad dressings, oils, cream, butter,

margarine, sugars, soft drinks, candies, and sweet desserts.

4. There are no recommended serving sizes for this group because we should only eat them in very small amounts, sparingly.

rate your plate © 2004-2005 dev. 06.09.04 welcome to the food guide pyramid your guide to healthy...

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