The Food Pyramid

What counts as a serving?
One fat serving contains approximately 5 grams of fat and 45 calories.

Monounsaturated fats
1 tsp olive oil, peanut or canola oil
6 almonds or cashews
15 pistachios
10 peanuts or 20 Spanish peanuts
1/6th of California or Florida avocado
2 large or 5 small Olives?

Polyunsaturated fats
1 tsp of corn, safflower or soybean oil
1 tsp margarine
1 tsp of mayonnaise
1T of reduced calorie mayonnaise
1T salad dressing or 2 T reduced calorie dressing

Saturated fats
1 tsp butter or shortening; or 2 tsp whipped or 1 T reduced fat butter
1 slice bacon
2 T cream or Half & Half
1 T regular cream cheese or 2 T light cream cheese
2T sour cream or 3 T reduced fat sour cream

What counts as a serving?
A milk serving provides approximately 8 grams of protein, 12 grams of carbohydrate (except for cheeses) and 300 mg of calcium.

1 cup (8 fluid ounces) of milk
1 cup of yogurt
1 1/2 oz natural cheese
2 oz processed cheese

Women should have at least: 2-3 servings per day
Men should have at least: 2-3 servings per day

What counts as a serving?
A serving provides approximately 7 grams of protein.

1 oz of cooked lean meat, poultry or fish
1/2 cup of cooked dry beans = 1 oz of meat + 1 bread serving and at least 4-8 grams of fiber
1 egg = 1 oz of meat
1/3 cup nuts = 1 oz of meat
2 tablespoons of peanut butter = 1 oz of meat

Women should have: 4-7 oz of meat equivalent per day
Men should have: 6-9 oz of meat equivalent per day

What counts as a serving?
All items below contain approximately 5 grams of carbohydrate and 2 grams of protein per serving.

1 cup raw leafy vegetable
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice

For women: 1 1/2 -2 cups per day minimum
For men: 2-3 cups per day minimum

What counts as a serving?
All items below contain approx 15 grams of carbohydrate per serving.

1 medium piece of fruit
1/2 cup of canned, chopped, cooked fruit
3/4 cup fruit juice
1/3 cup prune or grape juice

For women: 2-3 servings of fruit per day
For men: 3-4 servings of fruit per day

What counts as a serving?
(All items below contain approximately 15 grams of carbohydrate and 3 grams of protein per serving)
1 (1oz) slice of bread

1/2 bagel, english muffin, hamburger/hotdog bun or pita
3/4 cup or approx. 1 oz of ready to eat cereal
1/2 cup cooked cereal or pasta
1/3 cup cooked rice
1 tortilla, corn or flour
3-4 small crackers
3 cups popcorn
1/2 cup of corn, peas, potato, or beans

Six to eleven servings are recommended each day.

For women: 2-3 bread servings per meal
For men: 3-4 bread servings per meal