This guide will help you make healthful food choices for yourself and family members over two years old
Food Guide PyramidFood groups listed from top to bottom and left to right.
|Fats, Oils & Sweets|
|Milk, Yogurt, & Cheese Group
|Meat, Poultry, Fish, Dry Beans, Eggs, |
& Nuts Group
|Bread, Cereal, Rice, & Pasta Group|
Take a look at the table on the right. It tells you how many servings of each major food group you need for your calorie level. It also tells you the total grams of fat recommended for each calorie level. The Dietary Guidelines recommend that Americans limit fat in their diets to 30 percent of calories. This includes the fat in the foods you choose as well as the fat used in cooking or added at the table.
Read the labels on foods to find out how many grams of fat each portion contains.
|Bread group servings||6||9||11|
|Fruit group servings||2||3||4|
|Milk group servings||2-3**||2-3**||2-3**|
|Meat group servings||2, for a
|2, for a
|3, for a
|Total fat (grams)||53||73||93|
* These are the calorie levels if you choose low fat, lean foods from the 5 major food groups and use foods from the fats, oils, and sweets group sparingly.
** Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings.
1. Your weight falls within the range for your height and age in the table.
Suggested Weights for Adults*
|Weight in pounds
|19 to 34
* The higher weights in the ranges generally apply to men, who tend to have more muscle and bone; the lower weights more often apply to women, who have less muscle and bone.
|Daily Food Guide||Selection Tips|
|What counts as a serving|
||Different types of vegetables provide different nutrients. For variety
||Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit.
Pass up fruit (canned or frozen) in heavy syrups.
Rice and Pasta
||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.
|*Milk, Yogurt and
||Choose skim milk and nonfat yogurt often. They are lowest in fat.
|Meat, Poultry, Fish,
Dry Beans and Peas,
Eggs, Nuts and Seeds
||Choose lean meat, poultry without skin, fish and dry beans and peas
often. They are the choices lowest in fat. Prepare meats in low-fat ways:
|* Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 servings from the milk, yogurt and cheese group.|