THE FOOD PYRAMID

 

WHAT COUNTS AS A SERVING?

Bread, Cereal, Rice, and Pasta Group (Grains Group)—whole grain and refined

• 1 slice of bread
• About 1 cup of ready-to-eat cereal
• 1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables cooked or raw
• 3/4 cup of vegetable juice

Fruit Group

• 1 medium apple, banana, orange, pear
• 1/2 cup of chopped, cooked, or canned fruit
• 3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group (Milk Group)*

• 1 cup of milk** or yogurt**
• 1 1/2 ounces of natural cheese** (such as Cheddar)
• 2 ounces of processed cheese** (such as American)

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)

• 2-3 ounces of cooked lean meat, poultry, or fish
• 1/2 cup of cooked dry beans^# or 1/2 cup of tofu counts as 1 ounce of lean meat
• 2 1/2-ounce soyburger or 1 egg counts as 1 ounce of lean meat
• 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat 

*This includes lactose-free and lactose-reduced milk products. One cup of soy-based beverage with added calcium is an option for those who prefer a non-dairy source of calcium.
**Choose fat-free or reduced-fat dairy products most often
#Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or the vegetable group.

By DD from http://www.mstherapycentres.org.uk/food_pyramid.htm