Healthy Weighs Eating Well, Living Well

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2001 Volunteer Leader Training Guide
Healthy Weighs Eating Well, Living Well
Food Guide Pyramid

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Drawing of Food Guide Pyrimid.

The Food Guide Pyramid is a guide for healthy eating. Here is a listing of many foods and serving sizes within each of the Pyramid groups.

Bread, Cereal, Rice and Pasta Group – one serving

• 1 slice of bread
• 1 tortilla
• 1/2 cup cooked rice, pasta or cereal
• 1 ounce ready-to-eat cereal
• 1/2 hamburger roll, bagel or English muffin

• 3-4 plain crackers
• 1 medium pancake
• 1/2 doughnut or sweet roll
• 1 small piece of cake
• 2 medium cookies

Vegetable Group – one serving

• 3/4 cup vegetable juice
• 1/2 cup chopped raw or cooked vegetables n

• 1 cup raw, leafy vegetables
• 10 French fries

Fruit Group – one serving

• 1 medium piece of fruit or melon wedge
• 1/2 cup chopped or canned fruit

• 3/4 cup fruit juice
• 1/4 cup dried fruit

Milk, Yogurt and Cheese Group – one serving

• 1 cup milk or yogurt
• 1 1/2 ounces natural cheese
• 2 ounces process cheese

• 1 1/2 cups ice cream or ice milk
• 1 cup frozen yogurt

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group – one serving

• 2 1/2 to 3 ounces cooked lean beef, pork, lamb, veal, poultry or fish

• 1/2 cup cooked beans, 1 egg, 2 tablespoons peanut butter or 1/3 cup nuts count as 1 ounce of meat

Fats, Oils and Sweets

• Use sparingly

How many servings from each food group are right for you?

	Less Active Women, Older Adults	Children, Teen Girls, Active Women, Less Active Men	Teen Boys, Active Men
Calories	About 1,600	About 2,200	About 2,800
Grain Group	6*	9*	11*
Vegetable Group	3	4	5
Fruit Group	2	3	4
Milk Group	2-3**	2-3**	2-3**
Meat Group	2 (total of 5 ounces)	2 (total of 6 ounces)	2 (total of 7 ounces)

* At least half of these servings should be whole grain foods.
** Women who are pregnant or breast-feeding, teenagers and young adults to age 24 need three servings.

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2001 Volunteer Leader Training Guide Healthy Weighs Eating Well, Living Well Food Guide Pyramid

2001 Volunteer Leader Training Guide
Healthy Weighs Eating Well, Living Well
Food Guide Pyramid