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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.

    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 marked *. Foods that contain saturated fat or cholesterol are marked **.

    Fats, Oils, and Sweets

    Butter**
    Margarine**
    Lard**
    Olive oil*
    Corn oil*Safflower oil*
    Canola oil*
    Candies**
    Sugared drinks
    Cakes, pies & cookies**

    Milk, Yogurt, and Cheese

    1 cup nonfat milk
    1 cup nonfat yogurt
    1 cup nonfat frozen yogurt
    1 ounce cheddar cheese**
    1 ounce Swiss cheese**1 ounce jack cheese**
    1 ounce mozzarella cheese**
    1/2 cup low-fat cottage cheese**
    1 1/2 cups ice milk*
    2 ounces processed cheese spread**

    Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

    3 ounces filet mignon*
    3 ounces sliced turkey*
    3 ounces chicken breast*
    1 1/2 cups pinto beans
    1 1/2 cups kidney beans 1 1/2 cups lentils
    1 1/2 cups split peas
    3 ounces tofu
    3 eggs**
    6 tablespoons peanut butter**

    Vegetables

    1 cup lettuce
    1 cup fresh spinach
    1/2 cup steamed broccoli
    1/2 cup shredded cabbage
    1/2 cup carrot sticks1 ear corn on the cob
    3/4 cup tomato juice
    1/2 baked white potato
    1/2 baked sweet potato
    1/2 cup sliced zucchini

    Fruits

    1 medium apple
    1 medium banana
    1 medium pear
    1 medium orange
    1/2 cup grapes1/2 cup melon chunks
    1/2 cup pineapple chunks
    1/2 cup sliced peaches
    3/4 cup orange juice
    3/4 cup pineapple juice

    Bread, Cereal, Rice, and Pasta

    1/2 cup rice
    1/2 cup oatmeal
    1/2 cup barley
    1/2 cup couscous
    1 ounce cereal nuggets1 slice white bread
    1 slice whole-wheat bread
    1/2 bagel
    1/2 cup elbow macaroni
    1/2 cup spaghetti


    Health Services 138 East 26th Street, Main Floor (between Lexington and 3rd Avenues) (646) 312-2040
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