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.

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).

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 and 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

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.

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.

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

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.