|
All about the Food Pyramid
The Food Pyramid was developed by the U. S. Department
of Agriculture, gives you the building blocks to create a balanced,
healthy diet and get all the nutrients you need.
Find out how much to eat to keep your body happy.
Think of the Pyramid as a key to healthy eating.
Fats, Oils and Sweets
Go easy. You don't have to be a nutritionist to know that
jelly beans and butter are best in moderation. The guideline here
is simply to limit how much salad dressing, oil and other fats
and sweet treats you eat each day. Try half a ladle of salad dressing
at the salad bar, or one tablespoon of sour cream on your potato.
Milk, Yogurt and Cheese
2 to 3 servings a day. One serving (one and one-half ounces)
of cheese is about the size of six dice or three dominoes. A serving
of milk or yogurt is one cup (or one small container of yogurt).
Unfortunately for us all, frozen yogurt and ice cream count in
the Sweets group.
Vegetables
3 to 5 servings a day. If you're talking leafy-green veggies
like spinach, kale or collard greens, put a baseball-sized portion
(one cup) on your plate. Half a baseball will do it for veggies
like green beans, carrots and Brussels sprouts. Since that equals
about eight green beans, 10 carrot slices or three Brussels sprouts,
it should be easy to get a few servings at a time. A small (6-ounce)
glass of tomato or other vegetable juice works too.
Meat, Poultry, Fish, Eggs and Nuts
2 to 3 servings a day. A deck of cards or a small fist
describes what one serving (three ounces) of meat, fish or poultry
looks like. A 1 1/2 cup portion of cooked beans make a great stand-in
for three ounces of meat. Two tablespoons of peanut butter-about
the size of a golf ball-are a third of a serving, but three scoops
on your PB&J would pack a calorie and fat punch. Likewise,
you'd have to eat a cup of nuts or three eggs to equal three ounces
of meat. That doesn't mean you shouldn't eat them, just don't
choose them for every serving.
Fruit
2 to 4 servings a day. Picture filling half a baseball
with fruit. That's all it takes to get one half-cup serving. Whole
fruits only need to be about the size of a tennis ball, and a
small (6-ounce) glass of juice counts as a serving too.
A large glass of OJ and a big banana will fill your daily quota,
but fruit is so easy to add to everything you might as well eat
a couple of servings at each meal. Put a handful of raisins in
your salad, toss some blueberries into your cereal or add apples
and pears to your stuffing.
Bread, Cereal, Rice and Pasta
6 to 11 servings a day. It's easier to eat your share than
it sounds. Your bagel would only have to be the size of a hockey
puck to equal one serving (one ounce) of bread. Most bakery and
supermarket bagels are more like Frisbees than hockey pucks, which
means you'll probably get three servings from your bagel. Likewise,
one-half cup of cooked cereal, pasta or rice equals one serving,
and is about the size of a cupcake wrapper or a scoop of ice cream.
The same goes for an ounce of dried cereal. So fill up your bowl
with noodles, oatmeal or whole-grain cereal and you're already
halfway there.
Source: USDA, The Food Guide
Pyramid, Home and Garden Bulletin No. 252
USDA, Dietary Guidelines for Americans, Fourth Edition, 1995
American Dietetic Association,www.eatright.org
|
