result

¡¡

FOOD GUIDE PYRAMID Figure 1 Using the DIETARY GUIDELINES FOR AMERICANS Program Aid 1676 September 2000 The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs and activities on the basis of race, color, national origin, sex, religion, age, disability, political beliefs, sexual orientation, or marital or family status. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC 20250- 9410 or call (202) 720-5964 (voice or TDD). USDA is an equal opportunity provider and employer. Bread, Cereal, Rice, & Pasta Group 6-11 SERVINGS Fruit Group 2-4 SERVINGS Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group 2-3 SERVINGS Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services Vegetable Group 3-5 SERVINGS Milk, Yogurt, & Cheese Group 2-3 SERVINGS Fat (naturally occurring and added) Sugars (added) These symbols show fat and added sugars in foods. KEY Fats, Oils, & Sweets USE SPARINGLY FOOD GUIDE PYRAMID FOR YOUNG CHILDREN Figure 2 Four- to 6-year-olds can eat the serving sizes shown in Chart 1. Offer 2- to 3-year-olds less, except for milk. Two- to 6-year-old children need a total of 2 servings from the milk group each day. The Food Guide Pyramid for Young Children is adapted from the original Food Guide Pyramid. HOW TO USE THE FOOD GUIDE PYRAMID How many servings do you need each day? What Counts as a Serving? 1600 calories* 2200 calories* 2800 calories* Bread, Cereal, Rice, and Pasta Group 6 9 11 • 1 slice of bread • About 1 cup of ready-to-eat cereal • 1/2 cup of cooked cereal, rice, or pasta Vegetable Group 3 4 5 • 1 cup of raw leafy vegetables • 1/2 cup of other vegetables—cooked or raw • 3/4 cup of vegetable juice Fruit Group 2 3 4 • 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— preferably fat free or low fat 2 or 3** 2 or 3** 2 or 3** • 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, 2, for a total 2, for a total 3, for a total and Nuts Group—preferably lean or low fat of 5 ounces of 6 ounces of 7 ounces • 2–3 ounces of cooked lean meat, poultry, or fish These count as 1 ounce of meat: • 1/2 cup of cooked dry beans or tofu • 2 1/2 ounce soyburger • 1 egg • 2 tablespoons of peanut butter • 1/3 cup of nuts Chart 1 *Recommended number of servings depends on your calorie needs: • 1600 calories is about right for children ages 2 to 6 years, many sedentary women, and some older adults. • 2200 calories is about right for most children over 6, teen girls, active women, and many sedentary men. • 2800 calories is about right for teen boys and active men. **Children and teens ages 9 to 18 years and adults over age 50 need 3 servings daily; others need 2 servings daily. ***This includes lactose-free and lactose-reduced milk products. Soy-based beverages with added calcium are an option for those who prefer a non-dairy source of calcium. NOTE: Many of the serving sizes given above are smaller than those on the Nutrition Facts Label. For example, 1 serving of cooked cereal, rice, or pasta is 1 cup for the label, but only 1/2 cup for the Pyramid. How to order This publication, as well as the complete 40-page booklet, Nutrition and Your Health: Dietary Guidelines for Americans, 5th Edition, 2000, may be viewed and downloaded from www.usda.gov/cnpp. To purchase 1 to 50 copies of this pamphlet ($.50 each), call the Federal Consumer Information Center toll-free at (888) 878-3256. To purchase bulk copies in lots of 50 only (50, 100, 150, etc.), call the Government Printing Office at (202) 512-1800. Have your credit card handy. To purchase copies of the complete 40-page Dietary Guidelines for Americans, 2000 (Item 147-G, $4.75 per copy), call the Federal Consumer Information Center at (888) 878-3256. Developed by the USDA Center for Nutrition Policy and Promotion Based on the Dietary Guidelines for Americans, 2000, jointly released by the United States Department of Agriculture and the United States Department of Health and Human Services. ...for good health