The Food Pyramid

In 1992, the FDA (Food and Drug Administration) introduced the Food Guide Pyramid. This was designed to show practical applications for selecting dietary food types and portions. In the pyramid, foods are grouped by their nutritional content, as well as how the body digests and processes them.

Because individual needs vary for different types of people, the Food Guide Pyramid is only a recommendation of appropriate portions and quantities for the average person. Teenagers especially should augment fiber-rich foods near the base of the pyramid. If you have special nutritional needs, consult a doctor before implementing dietary changes.

Food group	Suggested daily servings	What counts as a serving
Bread, cereal, rice, pasta	6-11 servings	1 slice of whole-grain bread, 1/2 hamburger bun or english muffin. A small roll, biscuit, or muffin. 5 to 6 small or 3 to 4 large crackers. 1 ounce of cereal.
Fruits	2-4 servings	A whole fruit, such as an apple, banana, or an orange. A melon wedge. 3/4 cup of juice. 1/2 cup of berries. 1/4 cup dried fruit.
Vegetables	3-5 servings	1/2 cup of cooked vegetables. 1/2 cup of chopped raw vegetables. 1 cup of leafy vegetables, such as lettuce, spinach, or kale. 3/4 cup vegetable juice. (Yuck!)
Meats, poultry, fish, dry beans, eggs, and nuts	7 ounces	Amount should total 5 to 7 ounces of cooked lean meat, poultry without skin, or fish a day. Count 1 egg, 1/2 cup cooked beans, or 2 tablespoons nut butter as 1 ounce of meat.
Milk, yogurt, cheese	2-3 servings	1 cup of milk. 8 ounces of yogurt. 1 1/2 ounces of natural cheese. 2 ounces of processed cheese.