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NUTRITION
The Food Guide Pyramid is a general guide that lets vou choose
a healthful diet that's right for you. The Pyramid calls for eating a variety
of foods to get the nutrients you need and at the same time the right amount of
calories to maintain a healthy weight. Most calories should come from food in
the three lower sections of the Pyramid.
Each of these groups provides some, but not all, of the nutrients you need. Foods in one group can not replace those in another. No one food group is more important than another. For good health, you need them all.
Roll your mouse over each group for serving guide.
Following the guidelines of the U.S.
Department of Agriculture, here is a list of examples for each
of the food groups. Each item on the list counts as one serving.
However, some foods are so high in fat that eating an amount
equivalent to one serving may add too much fat to your diet.
These foods are in blue.
Foods that contain saturated fat or cholesterol are in red.
FATS, OILS & SWEETS:
| Butter |
Safflower oil |
| Margarine |
Canola oil |
| Lard |
Candies |
| Olive oil |
Sugared drinks |
| Corn oil |
Cakes, pies & cookies |
MILK, YOGURT & CHEESE:
| 1 cup nonfat milk |
1 ounce jack cheese |
| 1 cup nonfat yogurt |
1 ounce mozzarella cheese |
| 1 cup nonfat frozen yogurt |
1/2 cup low-fat cottage cheese |
| 1 ounce cheddar cheese |
1 1/2 cups ice milk |
| 1 ounce Swiss cheese |
2 ounces processed cheese spread |
MEAT, POULTRY, FISH, DRY BEANS, EGGS & NUTS:
| 3 ounces filet mignon |
1 1/2 cups lentils |
| 3 ounces sliced turkey |
1 1/2 cups split peas |
| 3 ounces chicken breast |
3 ounces tofu |
| 1 1/2 cups pinto beans |
3 eggs |
| 1 1/2 cups kidney beans |
6 tablespoons peanut butter |
VEGETABLES:
| 1 cup lettuce |
1 ear corn on the cob |
| 1 cup fresh spinach |
3/4 cup tomato juice |
| 1/2 cup steamed broccoli |
1/2 baked white potato |
| 1/2 cup shredded cabbage |
1/2 baked sweet potato |
| 1/2 cup carrot sticks |
1/2 cup sliced zucchini |
FRUITS:
| 1 medium apple |
1/2 cup melon chunks |
| 1 medium banana |
1/2 cup pineapple chunks |
| 1 medium pear |
1/2 cup sliced peaches |
| 1 medium orange |
3/4 cup orange juice |
| 1/2 cup grapes |
3/4 cup pineapple juice |
BREAD, CEREAL, RICE & PASTA:
| 1/2 cup rice |
1 slice white bread |
| 1/2 cup oatmeal |
1 slice whole-wheat bread |
| 1/2 cup barley |
1/2 bagel |
| 1/2 cup couscous |
1/2 cup elbow macaroni |
| 1 ounce cereal nuggets |
1/2 cup spaghetti |
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