Food Pyramid - What Counts as a Serving?

Food Group:

Suggested Daily Servings:

What Counts as a Serving:

Bread, Cereal Rice Pasta

Whole-Grain Enriched

6-11 Servings from entire Food Group, including several servings of whole-grain foods daily

1 slice of bread

1/2 hamburger bun

1/2 English muffin

a small roll, biscuit or muffin

5-6 small crackers

3-4 large crackers

1/2 cup of cooked cereal, rice or pasta

1 ounce of ready-to-eat cereal

1/2 Hamburger or 1/2 Hot Dog Bun

4-inch pita bread

1/4 cup cooked rolled oats

2 Tablespoons of uncooked grit

2 Tablespoons of Cream of Wheat

9 animal crackers

1 seven-inch flour or corn tortilla

1 four-inch pancake

2 corn taco shells

1/16 of two-layer cake

4 small cookies

1/2 medium donut

1/5 of a 10-inch angel food cake

2 pretzel rods

2 cups popcorn

12 tortilla chips

Fruit Food Group

Citrus

Melon

Berries

Assorted Fruits

 

Options for prepared fruits such as canned and frozen varieties that are sugarless or that contain added sugar determined by individual.   Added sugar should be offset in calories.

2-4 Servings from entire Food Group

medium apple

medium orange

medium banana

other whole fruit such as pears

1/2 grapefruit

melon wedge

3/4 cup of real fruit juice

1/2 cup berries

1/2 cup of chopped, cooked, frozen or canned fruit

1/4 cup dried fruit

5 large strawberries

50 blueberries

30 raspberries

11 cherries

12 grapes

1 1/2 medium plums

2 medium apricots

1 medium avocado

7 melon balls

1/2 cup fruit salad 

Food Group:

Suggested Daily Servings:

What Counts as a Serving:

Vegetable Food Group

Dark-Green Leafy

Deep Yellow

Dried Beans & Peas (Legumes)

Starchy

Other Vegetables

3-5 Servings from entire Food Group and should include dark-green leafy vegetables and legumes several times per week

1/2 cup cooked vegetables

1/2 cup of chopped raw vegetables

1 cup of leafy vegetables such as lettuce or spinach

3/4 cup of vegetable juice

1/4 cup of dried/dehydrated vegetables

1 medium tomato

5 cherry tomatoes

3 broccoli florets

7-8 celery or carrot sticks

10 whole green onions

7 medium mushrooms

1 medium whole turnip

3/4 cup sweet potato

1 medium baked white potato

10 French fries

8 okra pods

1 medium ear of corn

4 medium brussel sprouts

6 asparagus spears

1 whole bell pepper

1 globe artichoke

9 snow or sugar peas

6 slices of squash

1/3 medium cucumber

1 cup bean soup

 

Milk, Yogurt, Cheese Group

Skim, low fat, sugarless options determined by individual and offset in total calories.

2 Servings from entire Food Group 3 Servings for pregnant and  nursing moms, and individuals age 24 and under

1 cup milk

1 cup yogurt

1 1/2 ounces of natural cheese

2 ounces of processed cheese

2 cups cottage cheese

1/2 cup ricotta cheese

1 cup frozen yogurt

1 1/2 cups ice cream

Meats, Poultry, Fish, Dry Beans & Peas, Eggs, Nuts

Meat should be lean and served without skin.

2-3 Servings from entire Food Group

5-7 ounces of cooked meat

1 egg

1/2 cup cooked beans

2 Tablespoons peanut butter = 1 ounce of meat

Fats, Sweets & Alcoholic Beverages

Use fats & sweets sparingly.  

Alcohol should be consumed in moderation.

Should not exceed 30% of total daily calorie intake