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Author: CRAYTON
PubID: EFNEP-0210

Title:

FOOD GUIDE PYRAMID: DAILY FOOD GUIDE (FORMERLY HE-0133)

Pages: 2 Balance: 15384
Status: IN STOCK

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EFNEP-0210 Food Guide Pyramid: Daily Food Guide

Food Guide Pyramid: Daily Food Guide

EFNEP-0210 Revised April 2001. Evelyn F. Crayton, Extension Foods and Nutrition Specialist, Professor, Nutrition and Food Science, Auburn University

A Daily Food Guide


Foods Included in This Group Are:	Daily Recommended Servings	Serving Sizes	Key Nutrients Supplied

Breads Cereals Rice Pasta	6 to 11 Include several servings of whole-grain and enriched products.	1 slice of bread ½ hamburger bun or English muffin 1 small roll, biscuit, or muffin 1 small piece of cornbread 3-4 small or 2 large crackers ½ cup of cooked cereal, rice, macaroni, or pasta 1 ounce (½-1 cup) of ready-to-eat breakfast cereal	Vitamins B₁, B₂, B₆ Niacin, Folacin Vitamin K Carbohydrates Iron, Zinc Magnesium Potassium Selenium

Fruits	2 to 4 Eat 1 vitamin C food, such as citrus, melon, or berries, every day.	1 whole fruit (a medium apple, banana, or orange) ½ grapefruit 1 melon wedge ½ cup of juice ½ cup of berries ½ cup of cooked or canned fruit ¼ cup dried fruit	Potassium Iron Magnesium Folacin Vitamin A Vitamin B₆ (pyridoxine) Vitamin C

Vegetables	3 to 5 Include all types regularly. Use dark-green leafy vegetables and deep yellow vegetables several times a week.	½ cup of cooked vegetables ½ cup of chopped raw vegetables 1 cup of leafy raw vegetables such as lettuce or spinach 1 medium-sized potato ¾ cup vegetable juice	Vitamin A Vitamin C Vitamin K Folacin Selenium Calcium Magnesium Potassium Vitamin B₂ (riboflavin) Vitamin B₆ (pyridoxine)

Meat Poultry Fish	2 to 3 2 for children, teens, and adults 2 to 3 for pregnant and nursing females Include eggs, dried beans and peas, nuts and seeds.	2-3 ounces of lean cooked meat, poultry, or fish (without bone) 2 eggs 1 cup of cooked dry beans or peas ¹/8 cup (2 tablespoons) of peanut butter	Protein Calcium Copper Iron Magnesium Selenium Zinc Vitamin A Vitamin B₁ (thiamine) Vitamin B₂ (riboflavin) Vitamin B₆ (pyridoxine) Vitamin B₁₂ (cyanocobalamin) Folacin, Niacin

Milk Cheese Yogurt	3 to 4 3 servings for young children 4 servings for persons 9 years and older and all pregnant and nursing females	1 cup of milk or yogurt 1½ ounces of natural cheese (swiss, cheddar, mozzarella) 2 ounces (2 slices) processed cheese, American 2 cups of cottage cheese 1½ cups of ice milk or ice cream ½ cup of evaporated milk ¹/3 cup of dry skim milk powder	Calcium Carbohydrates Potassium Selenium Vitamin B₂ (riboflavin) Vitamin B₁₂ (cyanocobalamin) Vitamin D, Vitamin K

Fats Sweets Alcoholic beverages	Eat very little fat and few sweets If you drink alcoholic beverages, do so in moderation.	Butter/margarine, bacon, all nuts (such as peanuts and pecans) cream cheese, cream, oils, fried foods, mayonnaise, salad dressings, salt, pork/chitterlings, sweet drinks, candy, jam, jellies, syrup, sugar	Fat Carbohydrates (calories) Calcium Iron

For more information, contact your county Extension office. Visit http://www.aces.edu/counties or look in your telephone directory under your county's name to find contact information.

Issued in furtherance of Cooperative Extension work in agriculture and home economics, Acts of May 8 and June 30, 1914, and other related acts, in cooperation with the U.S. Department of Agriculture. The Alabama Cooperative Extension System (Alabama A&M University and Auburn University) offers educational programs, materials, and equal opportunity employment to all people without regard to race, color, national origin, religion, sex, age, veteran status, or disability.

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