The Food Guide Pyramid is a general guideline that applies to a each calorie level. Use it to help improve your eating habits. After all -- food brings us life!

Print out this page and record your intake on at least one week day and one weekend day and compare your eating patterns to the Food Pyramid (see below for Food Pyramid guide as well as information on what counts as a serving). We recommend 5-10 servings of fruits and vegetables.

Wait! Don't worry -- serving sizes are much smaller than you think. Remember, use this as a self-discovery tool, not self chastisement!

(For more information on serving sizes, see "What counts as a serving?" below the food pyramid guide

Calculate how many servings of each food group you had during the day below:

Breakfast
Fruit
Veggies:
Whole grain foods (bread, brown rice):
Fish/Poultry/Meat:
Dairy:
Fats/Other*:
Lunch
Fruit
Veggies:
Whole grain foods (bread, brown rice):
Fish/Poultry/Meat:
Dairy:
Fats/Other*:
Dinner
Fruit
Veggies:
Whole grain foods (bread, brown rice):
Fish/Poultry/Meat:
Dairy:
Fats/Other*:
Snacks
Fruit
Veggies:
Whole grain foods (bread, brown rice):
Fish/Poultry/Meat:
Dairy:
Fats/Other*:
Total Servings
Fruit
Veggies:
Whole grain foods (bread, brown rice):
Fish/Poultry/Meat:
Dairy:
Fats/Other*:
*Use fats/other sparingly

What counts as a serving?

BREAD, CEREAL, RICE, PASTA:
Choose whole grains whenever possible. Whole wheat breads, oatmeal, rye, barley and corn provide more nutrients and fiber than the refined white products. These foods generally provide 80-100 calories per serving:
1 slice of bread
1/2 bagel or hamburger bun
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal such as oatmeal, grits, cream or wheat
1/2 cup rice, or pasta
1/2 cup corn or potato
1/2 cup barley
1 medium sized tortilla shell
4-6 lowfat crackers
FRUITS
Color is the key word with fruits. Fresh, colorful fruits provide protective plant properties called phytochemicals are beneficial to the body. Wash and eat the skin whenever possible. Servings are approximately 60-100 calories each.

1 medium apple, banana, orange, pear, peach, etc. (medium size fruit)
2 small plums or apricots (small fruits)
1/2 cup berries
1/2 cup of chopped or cooked fruit
1/2 cup canned fruit - packed in its own juice
3/4 cup of fruit juice
1/4 cup dried fruit
VEGETABLES
Again, the more color the better! Look for bright orange, yellow, green, purple and red vegetables. Studies show protective properties in the pigments that give fruits and vegetables their beautiful, brilliant colors! These foods are also low in fat and high in fiber. A general rule of thumb is that 1/2 to 1 cup veggies is under 50 calories.
1 cup of raw leafy vegetables
1/2 cup of other vegetables - broccoli, onions, cabbage, carrots, tomatoes, green beans, yellow or zucchini squash, asparagus, etc - cooked or chopped raw
3/4 cup of vegetable juice
1 carrot
1/2 cup tomato sauce
1/2 cup cooked dry peas or beans
MILK, YOGURT, AND CHEESE
Separated from the other "meat" or protein group due to the emphasis on calcium. Traditionally regular high fat dairy products are included here. Choose low fat or fat free alternatives when possible. Servings from this group can provide anywhere from 60-150 calories depending on fat content.
1 cup of milk (preferably nonfat)
1 cup yogurt (preferably low-fat -- regular fruited yogurts can contain up to 250 calories)
1 1/2 to 2 ounces of processed cheese - Cheddar, American, Swiss, etc.
1/4 to 1/2 cup cottage cheese (preferably nonfat or 1-2 percent fat)
1/2 cup pudding (preferably made with skim or soy milk)
1 cup fortified low-fat soy milk
MEAT, POULTRY, FISH, DRY BEANS, EGGS AND NUTS
The primary protein group is traditionally thought of as the meat group but contains a vast array of different foods. Again, the key is to choose lean and extra lean products and the lessed processed the better for you. Since the group is huge and the calorie range is wide and can vary from 75-300 per serving. Check food labels for more specific information on calories.

2-3 ounces of cooked lean meat including beef, pork, poultry - the less processed the better
3-5 oz fish or other seafood
1/2 to 1 cup cooked beans
1 egg, 2 egg whites or 1/4 cup egg substitute
2 tablespoons of peanut butter (counts as 1 ounce of lean meat)
2-3 oz. tofu
2-3 oz. tempeh
2 tablespoons nuts or seeds
FATS AND OILS
Added fats/oils include oil used in cooking, margarine/butter/salad dressing/mayonnaise used as a condiment as well as cream cheese and sour cream. Try to limit all of these "added fats" to 1-2 tablespoons daily. Just as important, choose healthier fats, such as olive and canola oil.
SWEETS

These foods typically are calorie dense and nutrient poor and are not emphasized on the pyramid. If you do drink sweet drinks or eat alot of sweet foods, set a limit on your treats. Treats can be part of a balanced diet -- the key is moderation and portion control!