What's the Best Nutrition Advice?

It's following the Dietary Guidelines for Americans. These are seven  guidelines for a healthful diet - advice for healthy Americans 2 years of  age or more. by following the Dietary Guidelines, you can enjoy better health

and reduce your chances of getting certain diseases. These Guidelines,  developed jointly by USDA and HHS, are the best, most up-to-date advice from nutrition scientists and are the basis of Federal nutrition  policy.

THE  DIETARY GUIDELINES FOR AMERICANS

Eat a variety of foods to  get the energy, protein, vitamins, minerals, and fiber you need for good  health.

Choose a diet moderate in  sugars. A diet with lots of sugars has too many calories and too few nutrients for most people and can contribute to tooth decay.

What is the Food Guide Pyramid?

The Pyramid is an  outline of what to eat each day. It's not a rigid prescription, but a  general guide that lets you 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 or improve your weight.

The Pyramid also focuses on fat  because most Americans diets are too high in fat, especially saturated fat.

Looking at the Pieces of the Pyramid

The Food Guide Pyramid emphasizes foods from the five major food groups shown in the three lower  sections of the Pyramid. Each of these food groups provides some, but not  all, of the nutrients you need. Foods in one group can't replace those in  another. No one food group is more important than another - for good health, you need them all.

The small tip of the Pyramid shows fats, oils, and sweets. These are foods such as salad  dressings and oils, cream, butter, margarine, sugars, soft drinks,  candies, and sweet desserts. These foods provide calories and little else nutritionally. Most people should use them sparingly.

On this level of the Food  Guide Pyramid are two groups of foods that come mostly from animals: milk, yogurt, cheese; and meat, poultry, fish, dry beans, eggs, and nuts. These foods are for protein, calcium, iron, and zinc.

This level includes foods  that come from plants - vegetables and fruits. Most people need to eat  more of these foods for the vitamins, minerals, and fiber they supply.

At the base of the Food  Guide Pyramid are breads, cereals, rice, and pasta - all foods from grains. You need the servings of these foods each day.

A Closer Look at Fat and Added Sugars

As you can see, fat and sugars are concentrated in foods  from the Pyramid tip - fats, oils, and sweets. These foods supply calories, ut little or no vitamins and minerals. By using these foods  sparingly, you can have a diet that supplies needed vitamins and minerals without excess calories.

Some fat or sugar symbols are shown in the food groups. That's to remind you that some food choices in these food  groups can also be high in fat or added sugars. When choosing foods for a healthful diet, consider that fat and added sugars in your choices from the food groups, as well as the fats, oils, and sweets from the Pyramid  tip.

Fat

In general, foods that come from animals (milk and meat groups) are naturally higher in fat than foods that come from plants. But there are many lowfat dairy and lean meat  choices available, and these foods can be prepared in ways that lower fat.

Fruits, vegetables, and grain products are naturally low in  fat. But many popular items are prepared with fat, like french-fried  potatoes, or croissants, making them higher fat choices.

Fruits, vegetables, and grain products are naturally low in  fat. But many popular items are prepared with fat, like french-fried potatoes, or croissants, making them higher fat choices.
For  example:

ONE BAKED  POTATO Calories: 120 Fat: Trace 14 French  Fries Calories: 225 Fat: 11  grams

Added Sugars

These symbols  represent sugars added to foods in processing or at the table, not the sugars found naturally in fruits and milk. It's the added sugars that  provide calories with few vitamins and minerals.

Most of the added  sugars in the typical American diet come from foods in the Pyramid tip - soft drinks, candy, jams, jellies, syrups, and table sugar we add to foods  like coffee or cereal.

Added sugars in the food groups come from  foods such as ice cream, sweetened yogurt, chocolate milk, canned or  frozen fruit with heavy syrup, an sweetened bakery products like cakes and  cookies. The chart on page 16 shows you the amounts of added sugars in  some popular foods. You may be surprised!

Fat and Sugar Tips:

» Choose  lower fat foods from the food groups most often.
» Go easy on fats and sugars added to foods in  cooking or at the table - butter, margarine, gravy, salad dressing, sugar,  and jelly.
» Choose fewer foods that are high in sugars - candy, sweet desserts, and soft drinks.

How To Make the Pyramid Work for You

How many servings are right for me?

The Pyramid shows a range  of servings for each major food group. The number of servings that are  right for you depends on how many calories you need, which in turn depends  on your age, sex, size, and how active you are. Almost everyone should have at least the lowest number of servings in the ranges.

The  calorie level suggestions are based on recommendations of the National  Academy of Sciences and on calorie intakes reported by people in national food consumption surveys.

For adults and teens

1,600 calories is about right for many sedentary women and some older adults.

2,200 calories  is about right for most children, teenage girls, active women, and many  sedentary men. Women who are pregnant or breastfeeding may need somewhat  more.

2,800 calories is about right for teenage boys, many  active men, and some very active women.

For young children

It is hard to know how much food children need to grow normally. If you're unsure, check with your doctor. Preschool  children need the same variety of foods as older family members do, but  may need less than 1, 600 calories. For fewer calories they can eat  smaller servings. However, it is important that they have the equivalent  of 2 cups of milk a day.

For you

Now, take a look at the table below. It tells you how many servings you need for your calorie level. For example, if you are an active woman who needs about 2, 200 calories a day, 9 servings of breads, cereals, rice, or pasta would be right for you. You'd also want to eat about 6 ounces of meat or alternates per day. Keep total fat (fat in the foods you choose as well as fat used in cooking or added at the table) to about 73 grams per day.

If you are between calorie categories, estimate servings. For example, some less active women may need only 2, 000 calories to maintain a healthy weight. At that calorie level, 8 servings from the grain group would be about right.

SAMPLE DIETS FOR A DAY AT 3 CALORIE  LEVELS
	Lower about 1,600	Moderate about 2,200	Higher about 2,800
Grain Group Servings	6	9	11
Vegetable Group Servings	3	4	5
Fruit Group Servings	2	3	4
Milk Group Servings	2-3	2-3	2-3
Meat Group (ounces)	5	6	7
Total Fat (grams)	53	73	93
Total Added Sugars (teaspoons)	6	12	18
Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings. Meat group amounts are in total ounces.

What is a Serving?

The amount of food that counts as a serving is listed on the next page. If you eat a larger portion, count it as more than one serving. For example, 1/2 cup of cooked pasta counts as one serving in the bread, cereal, rice, and pasta group. If you eat 1 cup  of pasta, that would be two servings. If you eat a smaller portion, count it as part of a serving.

Isn't 6 to 11 servings of breads and cereals a lot?

It may sound like a lot, but it's really not. For example, a slice of bread is one serving, so a sandwich for lunch would equal two servings. A small bowl of  cereal and one slice of toast for breakfast are two more servings. And it you have a cup of rice or pasta at dinner, that's two more servings. A  snack of 3 or 4 small plain crackers adds yet another serving. So now  you've had 7 servings. It adds up quicker than you think!

Do I need to measure servings?

No. Use servings only as a general guide. For mixed foods, do the best you can to estimate the food  group servings of the main ingredients. For example, a generous serving of  pizza would count in the grain group (crust), the milk group (cheese), and  the vegetable group (tomato); a helping of beef stew would count in the meat group and the vegetable group. Both have some fat - fat in the cheese  on the pizza and in the gravy form the stew, if it's made from meat  drippings.

What if I want to lose or gain weight?

The best and simplest way to lose weight is to increase your physical activity and  reduce the fat and sugars in your diet.
But be sure to eat at least the  lowest number of servings from the five major food groups in the Food Guide Pyramid. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the  food groups.
To gain weight, increase the amounts of foods you eat from  all of the food groups. If you have lost weight unexpectedly, see your doctor.

WHAT COUNTS AS A SERVING? Food Groups
Bread, Cereal, Rice, and Pasta
1 slice of bread	1 ounce of ready to-eat cereal	1/2 cup of cooked cereal, rice, or pasta
Vegetable
1 cup of raw leafy vegetables	1/2 cup of other vegetables, cooked or chopped raw	3/4 cup of vegetable juice
Fruit
1 medium apple, banana, orange	1/2 cup of chopped, cooked, or canned fruit	3/4 cup of fruit juice
Milk, Yogurt,  and Cheese
1 cup of milk or yogurt	1-1/2 ounces of natural cheese	2 ounces of process cheese
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or fish	1/2 cup of cooked dry beans  or 1 egg counts as 1 ounce of lean meat. 2 tablespoons of peanut  butter or 1/3 cup of nuts count as 1 ounce of  meat.

Fats

How much fat can I have?

It depends on your calorie needs. The  Dietary Guidelines recommend that Americans limit fat in their diets to 30  percent of calories. This amounts to 53 grams of fat in a 1,600-calorie  diet, 73 grams of fat in a 2,200-calorie diet, and 93 grams of fat in a  2,800-calorie diet.

You will get up to half this fat even if you pick the lowest fat choice from each good group and add no fat to your  foods in preparation or at the table.
You decide how to use the  additional fat in your daily diet. You may want to have foods from the  five major food groups that are higher in fat--such as whole milk instead  of skim milk. Or you may want to use it in cooking or at the table in the form of spreads, dressings, or toppings.

How to check your diet for fat

If you want to be sure you have  a lowfat diet, you can count the grams of fat in your day's food choices  using the Pyramid Food Choices Chart, and compare them to the number of  grams of fat suggested for you calorie level.

You don't need to count fat grams every day, but doing a  fat checkup once in awhile will help keep you on the right track. If you  find you are eating too much fat, choose lower fat foods more  often.
You can figure the number of grams of fat that provide 30% of calories in your daily diet as follow:

A. Multiply your total day's calories by 0.30 to get your calories from fat per day. Example: 2,200 calories x 0.30 = 660 calories from fat.

B. Divide calories from fat per day by 9 (each gram of fat has 9 calories) to get grams of  fat per day. Example: 660 calories from fat ÷ 9 = 73 grams of fat.

Are some types of fat worse than others?

Yes. Eating too much saturated fat raises blood cholesterol levels in many people, increasing  their risk for heart disease. The Dietary Guidelines recommend limiting  saturated fat to less than 10 percent of calories, or about on-third of total fat intake.

All fats in foods are mixtures of three types of fatty acids - saturated, monounsaturated, and  polyunsaturated.

Saturated fats are found in largest amounts  in fats from meat and dairy product and in some vegetables fats such as coconut, palm, and palm kernel oils.

Monounsaturated fats are found mainly in olive, peanut, and canola oils.

Polyunsaturated fats are found mainly in safflower,  sunflower, corn, soybean, and cottonseed oils and some fish.

How do I avoid too much saturated fat?

Follow the Food Guide  Pyramid, keeping your total fat within recommended (See the table for the number of grams suggested at various calorie levels). Choose fat from a  variety of food sources, but mostly from those foods that are higher in  polyunsaturated or monounsaturated fat.

Cholesterol

What about cholesterol?

Cholesterol and fat are not the same thing.

Cholesterol is a fat-like substance present in all animal foods - meat, poultry, fish, milk and milk products, and egg yolks. Both  the lean and fat of meat and the meat and skin of poultry contain  cholesterol. In milk products, cholesterol is mostly in the fat, so lower  fat products contain less cholesterol. Egg yolks and organ meats, like liver, are high in cholesterol. Plant foods do not contain  cholesterol.

Dietary cholesterol, as well as saturated fat, raises  blood cholesterol levels in many people, increasing their risk for heart disease. Some health authorities recommend that dietary cholesterol be  limited to an average of 300 mg or less per day. To keep dietary cholesterol to this level, follow the Food Guide Pyramid, keeping your  total fat to the amount that's right for you.


It's not necessary to eliminate all foods that are high in cholesterol. You can  have three to four egg yolks a week, counting those used as ingredients in  custards and baked products. Use lower fat dairy products often and occasionally include dry beans and peas in place of meat.

WHERE ARE THE ADDED SUGARS?
Food Groups		Added Sugars (teaspoons)
Bread, Cereal, Rice, and Pasta
Bread, 1 slice		0
Muffin, 1 medium	x	1
Cookies, 2 medium	x	1
Danish pasty, 1 medium	x	1
Doughnut, 1 medium	xx	2
Ready-to-eat cereal, sweetened, 1 oz.	x	*
Pound cake, no-fat, 1 oz.	xx	2
Angelfood cake, 1/12 tube cake	xxxxx	5
Cake, frosted, 1/16 average	xxxxxx	6
Pie, fruit, 2 crust, 1/6 8" pie	xxxxxx	6
Fruit
Fruit, canned in juice, 1/2 cup		0
Fruit, canned in light syrup, 1/2 cup	xx	2
Fruit, canned in heavy syrup, 1/2 cup	xxxx	4
Milk, Yogurt,  and Cheese
Milk, plain, 1 cup		0
Chocolate milk, 2 percent, 1 cup	xxx	3
Lowfat yogurt, plain, 8 oz.		0
Lowfat, yogurt, flavored, 8 oz.	xxxxx	5
Lowfat yogurt, fruit, 8 oz.	xxxxxxx	7
Ice Cream, ice milk, frozen yogurt 1/2  cup	xxx	3
Chocolate shake, 10 fl. oz.	xxxxxxxxx	9
Other
Sugar, jam, or jelly, 1 tsp.	x	1
Syrup or honey, 1 tbsp.	xxx	3
Chocolate bar, 1 oz.	xxx	3
Fruit sorbet, 1/2 cup	xxx	3
Gelatin dessert, 1/2 cup	xxxx	4
Sherbet, 1/2 cup	xxxxx	5
Cola, 12 fl. oz.	xxxxxxxxx	9
Fruit drink, ade, 12 fl. oz.	xxxxxxxxxxxx	12
* Check product label. x = 1 teaspoon sugar Note: 4 grams of sugar = 1 teaspoon

Sugars

What about sugars?

Choosing a diet low in fat is a concern for  everyone; choosing one low in sugars is also important for people who have low calorie needs. Sugars include white sugar, brown sugar, raw sugar,  corn syrup, honey, and molasses; these supply calories and little else  nutritionally.

To avoid getting too many calories from sugars, try  to limit your added sugars to 6 teaspoons a day if you eat about 1,600 calories, 12 teaspoons at 2,200 caloires, or 18 teaspoons at 2,800  calories. These amounts are intended to be averages over time. The  patterns are illustrations of healthful proportions in the diet, not rigid prescriptions.

Added sugars are in foods like candy and soft drinks, as well as jams, jellies, and sugars you add at the table. Some  added sugars are also in foods from the food groups, such as fruit canned in heavy syrup and chocolate milk. The chart on the left shows the approximate amount of sugars in some popular foods.

Salt and Sodium

Do I have to give up salt?

No. But most people eat more than they need. some health authorities say that sodium intake should not be more than 2,400 mg. Nutrition labels also list a Daily Value (upper limit) of 2,400 mg per day of sodium. Much of the sodium in people's diets comes  from salt they add while cooking and at the table. (One teaspoon of salt provides about 2, 000 mg of sodium.)

Go easy on salt and foods that are high in sodium, including cured meats, luncheon meats, and many  cheeses, most canned soups and vegetables, and soy sauce. Look for lower  salt and no-salt-added versions of these products at your  supermarket.

The table below will give you an idea of the amount of  sodium in different types of foods. Information on food labels can also help you make food choices to keep sodium moderate.

WHERE'S THE SALT?
Food Groups		Sodium, mg
Bread, Cereal, Rice, and Pasta
Cooked cereal, rice, pasta,  unsalted, 1/2 cup		Trace
Ready-to-eat cereal, 1 oz.		100-360
Bread, 1 slice		110-175
Popcorn, salted, 1 oz.		100-460
Pretzels, slated, 1 oz.		130-880
Vegetables
Vegetables, fresh or frozen, cooked without salt, 1/2 cup		Less than 70
Vegetables, canned or frozen with  sauce, 1/2 cup		140-460
Tomato juice, canned, 3/4  cup		660
Vegetable soup, canned, 1  cup		820
Fruit
Fruit, fresh, frozen, canned, 1/2  cup		Trace
Milk, Yogurt,  and Cheese
Milk, 1 cup		120
Yogurt, 8 oz.		160
Natural cheeses, 1-1/2 oz.		110-450
Process cheeses, 2 oz.		800
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Fresh meat, poultry, fish, 3 oz.		Less than 90
Tuna, canned, water pack, 3  oz.		300
Bologna, 2 oz.		580
Ham, lean, roasted, 3 oz.		1,020
Peanuts, roasted in oil, salted, 1 oz.		120
Other
Salad dressing, 1 tbsp		1
Ketchup, mustard, steak sauce, 1 tbsp.		3
Soy sauce, 1 tbsp.		3
Salt, 1 tsp.		3
Dill pickle, 1 medium		4

THE FOOD GROUPS
Why are breads, cereals, rice, and pasta important? These  foods provide complex carbohydrates (starches), which are an important source of energy, especially in lowfat diets. They also  provide vitamins, minerals, and fiber. The Food Guide Pyramid  suggests 6 to 11 servings of these foods a day. What counts as a serving? 1 slice of bread 1 ounce of ready-to-eat cereal 1/2 cup cooked cereal, rice, or pasta Aren't starchy foods fattening? No. It's what you add to these foods or cook with them that adds most of the calories. For  example: margarine or butter on bread, cream or cheese sauces on  pasta, and the sugar and fat used with the flour in making  cookies.	Here are some selection tips: »To get the fiber you need, choose several servings a day of foods made from whole grains, such as whole-wheat  bread and whole-grain cereals. »Choose most often foods that are made with little fat or sugars. These include bread, english muffins, rice, and pasta. »Baked goods  made from flour, such as cakes, cookies, croissants, and pastries,  count as part of this food group, by they are high in fat and  sugars. »Go easy on the fat and sugars you add as spreads, seasonings, or  toppings. »When preparing pasta, stuffing, and sauce from packaged mixes, use only half the  butter or margarine suggested; if milk or cream is called for, use lowfat milk.

THE FOOD GROUPS
Why are vegetables important? Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber. The  Food Guide Pyramid suggests 3 to 5 servings of these foods a  day. What counts as a serving? 1 cup of raw leafy vegetables 1/2 cup of other vegetables, cooked or chopped raw 3/4 cup of vegetable juice Here are some selection tips: »Different types of vegetables provide different nutrients. For variety eat: dark-green leafy vegetables (spinach, romaine lettuce, broccoli); deep-yellow vegetables (carrots, sweet potatoes);	starchy vegetables (potatoes, corn, peas); legumes (navy, pinto, and kidney beans, chickpeas); other vegetables (lettuce, tomatoes, onions, green beans) »Include dark-green leafy vegetables and legumes several times a week - they are  especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat. »Go easy of the fat you add to vegetables  at the table or during cooking. Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat. »Use lowfat salad dressing.

THE FOOD GROUPS
Why are fruits important? Fruit and fruit juices provide important amounts of vitamins A and C and potassium. They are low in fat and sodium. The Food Guide Pyramid suggests 2 to 4 servings of  fruits a day. What counts as a serving? a medium apple, banana, or orange 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice	Here are some selection tips: »Choose fresh fruits, fruit juices, and  frozen, canned, or dried fruit. Pass up fruit canned or frozen in  heavy syrups and sweetened fruit juices unless you have calories to  spare. »Eat whole fruits often - they are higher in fiber than fruit juices. »Have citrus fruits, melon, and berries regularly. They are rich in vitamin C. »Count only 100 percent fruit juice as fruit. Punches, ades, and most fruit "drinks" contain only a little  juice and lots of added sugars. Grape and orange sodas don't count  as fruit juice.

THE FOOD GROUPS

Why are meat, poultry, fish, and other foods in this group important? Meat, poultry, and fish supply protein, B vitamins,  iron, and zinc. The other foods in this group - dry beans, eggs, and nuts - are similar to meats in providing protein and most vitamins  and minerals. The Food Guide Pyramid suggests 2 to 3 servings each day of foods from this group. The total amount of these servings  should be the equivalent of 5 to 7 ounces of cooked lean meat,  poultry, or fish per day. What counts as a serving? Count 2-3 ounces of cooked lean meat, poultry, or fish as a serving. A 3-ounce piece of meat is about the size of an average  hamburger, or the amount of meat on a medium chicken breast half. For other foods in this group, count 1/2 cup of cooked dry beans or 1 egg as 1 ounce of lean meat. 2 tablespoons of peanut  butter or 1/3 cup of nuts count as 1 ounce of meat (about 1/3  serving). Counting to see if you have an equivalent of 5-7 ounces of cooked lean meat a day is tricky. Portions sizes vary with the type of food and meal. For example, 6 ounces might come from: 1 egg (count as 1 oz. of lean meat) for breakfast; 2 oz. of sliced turkey in a sandwich at lunch; and a 3 oz. cooked lean hamburger for dinner.

Lean Choices BEEF Roasts/Steaks: Round Loin Sirloin Chuck  Arm PORK Roasts/Chops: Tenderloin Center Loin Ham VEAL All cuts except ground LAMB Roasts/Chops: Leg Loin Fore Shanks CHICKEN & TURKEY Light & dark meat, without the  skin FISH & SHELLFISH Most are low in fat; those marinated  or canned in oil are higher

Here are some selection tips: »Choose lean meat, poultry without skin,  fish, and dry beans and peas often. They are the choices lowest in  fat. »Prepare meats in lowfat ways: Trim away all the fat you can see. Broil, roast, or boil these foods, instead of frying them. »Go easy of egg yolk; they are high in cholesterol. Use only one yolk per person in egg dishes. Make larger portions by adding extra egg  whites. »Nuts and seeds are high in fat, so eat them in moderation.

THE FOOD GROUPS
Why are milk products important? Milk products provide  protein, vitamins, and minerals. Milk, yogurt, and cheese are the best source of calcium. The Food Guide Pyramid suggests 2 to 3 servings of milk, yogurt, and cheese a day - 2 for most people, and 3 for women who are pregnant or breastfeeding, teenagers, and young  adults to age 24. What counts as a serving? 1 cup of milk or yogurt 1-1/2 ounces of natural cheese 2 ounces of process cheese Here are some selection tips: »Choose skim milk and nonfat yogurt often.  They are lowest in fat.	»1-1/2  to 2 ounces of cheese and 8 ounces of yogurt count as a serving from this group because they supply the same amount of calcium as 1 cup of milk. »Cottage cheese is  lower in calcium than most cheeses. One cup of cottage cheese counts as only 1/2 serving of milk. »Go easy on high fat cheese and ice cream.  They can add a lot of fat (especially saturated fat) to your diet. »Choose "part skim" or lowfat cheeses when available and lower fat milk desserts, like  ice milk or frozen yogurt.

The Pyramid Food Choices Chart
The following chart lists commonly used foods in each food group and the amount of fat in each. Only a few of the  thousands of foods we eat are listed. However, they will give you an  idea of foods from each food group that are higher and lower in  fat. The Food Guide Pyramid symbol (») next to the  food items means that food is one of the lowest fat choices you can  make in that food group.	You can use the food label to count fat in specific foods. Many labels on food lists the grams of fat in a  serving. How much is a gram of fat? To help you visualize how much fat is in these foods, keep in mind that 1 teaspoon (1 pat) of  butter has 4 grams of fat.
For this amount of food... count this many... Bread, Cereal, Rice, and Pasta Group Eat 6 to 11 servings daily Servings Grams of Fat »Bread, 1 slice 1 1 »Hamburger roll, bagel, english  muffin, 1 2 2 Tortilla, 1 1 3 »Rice, pasta, cooked, 1/2 cup 1 Trace Plain crackers, small, 3-4 1 3 Breakfast cereal, 1 oz. 1 * Pancakes, 4" diameter, 2 2 3 Croissant, 1 large (2 oz.) 2 12 Doughnut, 1 medium (2 oz.) 2 11 Danish, 1 medium (2 oz.) 2 13 Cake, frosted, 1/16 average 1 13 Cookies, 2 medium 1 4 Pie, fruit, 2-crust, 1/6 8"  pie 2 19 * Check  product label

For this amount of food...		count this many...
Vegetable Group
Eat 3 to 5 servings daily	Servings	Grams of Fat
»Vegetables, cooked 1/2 cup	1	Trace
»Vegetables, leafy, raw 1 cup	1	Trace
»Vegetables, nonleafy, raw, chopped 1/2  cup	1	Trace
Potatoes, scalloped, 1/2 cup	1	4
Potato salad, 1/2 cup	1	8
French fries, 10	1	8
Fruit Group
Eat 2 to 4 servings daily	Servings	Grams of Fat
»Whole fruit: medium apple, orange,  banana	1	Trace
»Fruit, raw or canned, 1/2 cup	1	Trace
»Fruit juice, unsweetened, 3/4 cup	1	Trace
Avocado, 1/4 whole	1	9
Milk, Yogurt,  and Cheese Group
Eat 2 to 3 servings  daily
»Skim milk, 1 cup	1	Trace
»Nonfat yogurt, plain, 8 oz.	1	Trace
Lowfat milk, 2 percent, 1 cup	1	5
Whole milk, 1 cup	1	8
Chocolate milk, 2 percent, 1 cup	1	5
Lowfat yogurt, plain, 8 oz.	1	4
Lowfat yogurt, fruit, 8 oz.	1	3
Natural cheddar cheese, 1-1/2 oz.	1	14
Process cheese, 2 oz.	1	18
Mozzarella, part skim, 1/2 cup	1	7
Ricotta, part skim, 1/2 cup	1	10
Cottage cheese, 4 percent fat, 1/2 cup	1/4	5
Ice cream, 1/2 cup	1/3	7
Ice milk, 1/2 cup	1/3	3
Frozen yogurt, 1/2 cup	1/2	2

For this amount of food...		count this many...
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
Eat 5 to 7 oz. daily	Servings	Grams of Fat
»Lean meat, poultry, fish, cooked	3 oz.	6
Ground beef, lean, cooked	3 oz.	16
Chicken, with skin, fried	3 oz.	13
Bologna, 2 slices	1 oz.	16
Egg, 1	1 oz.	5
»Dry beans and peas, cooked, 1/2 cup	1 oz.	Trace
Peanut butter, 2 tbsp.	1 oz.	16
Nuts, 1/3 cup	1 oz.	22
Fats, Oil, and Sweets
Use sparingly
Butter, margarine, 1 tsp.	-	4
Mayonnaise, 1 tbsp.	-	11
Salad dressing, 1 tbsp.	-	7
Reduced calorie salad dressing, 1 tbsp.	-	*
Sour cream, 2 tbsp.	-	6
Cream cheese, 1 oz.	-	10
Sugar, jam, jelly, 1 tsp.	-	0
Cola, 12 fl. oz.	-	0
Fruit drink, ade, 12 fl. oz.	-	0
Chocolate bar, 1 oz.	-	9
Sherbet, 1/2 cup	-	2
Fruit sorbet, 1/2 cup	-	0
Gelatin dessert, 1/2 cup	-	0

What about alcoholic beverages?

If adults choose to drink, they  should have no more that 1 to 2 drinks a day. Alcoholic beverages provide  calories, but little or no nutrients. These standard-size drinks each  provide about the same amount of alcohol.

Alcoholic  Beverages
	Calories
Beer, 12 fl. oz. (1 regular can)	150
Wine, dry, 5 fl. oz.	100
Liquor, 1-1/2 oz. *	100
* A mixer such as a soft drink will add more calories.

How to Rate Your Diet

You may want to rate you diet for a few  days. Follow these four steps.

Step 1.

Jot down everything you ate yesterday for meals  and snacks.	Grams of Fat
Total

Step 2.

Write down the number of grams of fat in each food you list.
»Use  the Pyramid Food Choices Chart to get an idea of the number of grams of  fat to count for the foods you ate.

»Use nutrition labels on packaged foods you ate to find out the grams of fat they contained.

Step 3.

Answer these questions:
»Did you have the number  of servings from the five major food groups that are right for you? (See previous chart to determine the number of servings that are right for you.)

	Circle the Servings right for You	Servings You Had
Grain Group Servings	6 7 8 9 10 11
Vegetable Group Servings	3 4 5
Fruit Group Servings	2 3 4
Milk Group Servings	2 3
Meat Group (ounces)	5 6 7

How did you do? Not enough?  About right?

»Add up your grams  of fat listed in Step 2. Did you have more fat than the amount right for  you?

	Grams Right for You	Grams You Had
Fat	53 73 93

How did you do? Too much? About  right?
»Do you need to watch the amount of added sugars you eat? See the previous chart to estimate the  number of teaspoons of added sugars in your food choices.

	Teaspoons Right for You	Teaspoons You Had
Sugars	6 12 18

How did you do? Too much? About  right?

Step 4.

Decide what changes you can  make for a healthier diet. Start by making small changes, like switching  to lowfat salad dressings or adding an extra serving of vegetables. Make  additional changes gradually until healthy eating becomes a habit.