The Food Guide Pyramid replaced the Basic Four Food Groups of the 1950s as a way to convey the message of “variety, balance and moderation” in healthy eating. The Pyramid consists of five food groups and illustrates that foods at the base of the Pyramid (breads, fruits and vegetables) should be consumed in larger amounts than foods at the top of the Pyramid (fats and sweets). To use the Pyramid to plan your food choices, you need to know what counts as a serving and how many servings are right for you.

Bread, Cereal, Rice & Pasta Group– Choose whole grains (whole-wheat bread, bran cereals, oatmeal, brown rice and whole grain pasta) for more fiber:

• 1 slice bread
• ½ hamburger roll, bagel or English muffin
• 6-inch tortilla or 4-inch pancake
• ½ cup cooked rice, pasta, barley, bulgur
• ½ cup cooked oatmeal, grits
• 1 ounce ready-to-eat cereal
• 3-4 small crackers

Vegetable Group – Choose dark green leafy, deep yellow vegetables for highest nutrient content; and eat skins and peels whenever possible for more fiber:

• ½ cup chopped raw vegetables
• 1 cup leafy raw vegetables
• ½ cup cooked vegetables
• ½ cup cooked legumes (beans, peas, lentils)
• ¾ cup vegetable juice

Fruit Group – Include vitamin C rich fruits daily (citrus, berries, melon); eat whole fruits with skins and peels whenever possible for more fiber:

• 1 medium fruit (apple, orange, banana)
• ½ grapefruit, mango, papaya
• ¾ cup juice
• ½ cup berries or cut-up fruit
• ½ cup canned, frozen, or cooked fruit
• ¼ cup dried fruit

Milk, Yogurt & Cheese Group – Choose low-fat and fat free dairy products for less calories, fat and saturated fat:

• 1 cup milk
• 1 cup yogurt
• ½ cup evaporated milk
• 1/3 cup dry milk
• 1 ½ ounces natural cheese
• ½ cup ricotta cheese
• 2 ounces processed cheese

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group – Choose meatless meals, seafood and poultry more often than meats for less calories, fat, saturated fat and cholesterol:

• one serving = 2-3 ounces cooked lean meat, poultry or fish (4 ounces raw = 3 ounces cooked), for a total of 5 to 7 ounces daily
• 1 ounce meat = ½ cup cooked lentils, peas or dry beans; 1 egg; 2 tablespoons peanut butter; 1/3 cup nuts; or 4 ounces tofu

Fats, Oils & Sweets - use these foods sparingly:

• limit added fats like salad dressing, margarine, oil, cream cheese & sour cream, and try the light or fat-free varieties
• enjoy soft drinks, candy and desserts in small amounts