Miller County
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Food Guide Pyramid
A Guide to Daily Food Choices
http://www.mypyramid.gov/pyramid/index.html
Use the Food Guide Pyramid to help you eat better every day...the Dietary Guidelines way. Start with plenty of Breads, Cereals, Rice and Pasta; Vegetables; and Fruits. Add two to three servings from the Mild group and two to three servings from the Meat group. Each of these groups provides some, but not all, of the nutrients that you need. No one food group is more important that another -- for good health you will need them all. But go easy on fats, oils, and sweets, the foods in the small tip of the Pyramid.
How to Use the Daily Food Guide
| Breads, Cereals, Rice and Pasta | Milk, Yogurt and Cheese | Fats, Oils and Sweets |
| 1 Slice of bread ½ cup of cooked rice or pasta ½ cup of cooked cereal 1 ounce of ready-to-eat cereal |
1
cup of milk or yogurt 1-1/2 to 2 ounces of cheese |
LIMIT CALORIES FROM THESE, especially if you need to lose weight |
| Meats, Poultry, Fish, Dry Beans | Vegetables | Fruits |
| 2-1/2 to 3 ounces of cooked meat, poultry
or fish
Count ½ cup of cooked beans, or egg, or 2 tablespoons of peanut butter as 1 ounce of lean meat (about 1/3 serving) |
½ cup of chopped raw
or cooked vegetables 1 cup of leafy raw vegetables |
1 piece of fruit or melon wedge ¾ cup of juice ½ cup of canned fruit ¼ cup of dried fruit |
| Women and some older adults | Children, teen girls, active women, and most men | Teen boys, active men | |
| Calorie Level | About 1,600 | About 2,200 | About 2,800 |
| Bread Group | 6 | 9 | 11 |
| Vegetable Group | 3 | 4 | 5 |
| Fruit Group | 2 | 3 | 4 |
| Milk Group | 2-3 | 2-3 | 2-3 |
| Meat Group | 2, for a total of 5 oz. | 2, for a total of 6 oz. | 3, for a total of 7 oz. |
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University of Missouri Extension Miller County millerco@missouri.edu Updated 11/28/06 |
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