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The Food Guide Pyramid and its Food Groups

Bread
Eat six to 11 servings daily

Includes bread, muffins, cereal, pasta and rice. One serving from this group equals one slice of bread, or one ounce of cold cereal, or ½ cup cooked cereal, or ½ cup cooked pasta or rice, or ½ bagel or English muffin.

Vegetables
Eat three to five servings daily

Includes carrots, corn, potatoes, broccoli, squash, cabbage, tomatoes and more. One serving from this group equals 1 cup raw, leafy vegetables (like lettuce), or ½ cup chopped raw or cooked vegetables, or ¾ cup vegetable juice, ½ cup potato salad, or 10 French fries.

Fruit
Eat two to four servings daily

Includes favorites like oranges, apples, bananas, grapes, grapefruit, pears, peaches, plums, melons and more. One serving from this group equals 1 piece of fruit; or ½ cup chopped, cooked or canned fruit; or ¾ cup fruit juice, or ¼ cup dried fruit.

Meat
Eat two to three servings daily

Includes beef, veal, lamb and pork; poultry like chicken and turkey; fish; peanut butter; nuts and beans. One serving from this group equals two-three ounces of cooked meat, poultry or fish; or four tablespoons of peanut butter; or two eggs; or 2/3 cup of nuts; or 1 cup of cooked beans (like lima or kidney).

Milk
Eat two to three servings daily

Includes cheese, yogurt, milk and ice cream. One serving equals 1 cup of milk or yogurt; or 1½ ounces of natural cheese like cheddar or mozzarella; or 1½ cups ice cream or ice milk; or 1 cup frozen yogurt.

Fats, Oils & Sweets
Limit your servings

Though not actually a food group, these items contribute little nutritionally but do add flavor and texture to other foods. Most people should limit their servings from this group. But, they do not need to be totally eliminated - just used wisely. Includes butter, margarine, chocolate, candy, sugars, soft drinks, salad dressings and more.

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