The Food Guide 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.
Milk, Yogurt, and Cheese Group: (Eat 2 to 3 servings daily)
For this amount
of food... |
Count this many... |
|
Servings |
Grams of Fat |
| �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 |
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
Group: (Eat 5 to 7 oz. daily)
For this amount
of food... |
Count this many... |
| |
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 |
Vegetable Group: (Eat 3 to 5 servings daily)
For this
amount of food... |
Count this many... |
| |
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)
For this
amount of food... |
Count this many... |
| |
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 |
Bread, Cereal, Rice, and Pasta Group: (Eat 6
to 11 servings daily)
For this amount
of food... |
Count this many... |
|
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 |
Fats, Oil, and Sweets: (Use sparingly)
For this amount
of food... |
Count this many... |
|
Servings |
Grams of Fat |
| 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. |
|
