Wellness Articles

The Pyramid is a general guide that lets you choose a healthful diet that's right for you. The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain a healthy weight. The Pyramid also focuses on fat, because most people eat too much fat, especially saturated fat.

Following the guidelines of the U.S. Department of Agriculture, we've compiled a list of examples for each of the food groups. Each item on the list counts as one serving. But some foods are so high in fat that eating an amount equivalent to one serving may add too much fat to your diet. These foods are marked with a *. Foods that contain saturated fat or cholesterol are marked with a +.

Fats, Oils & Sweets:
(These foods should be used sparingly, so no serving size is indicated.)

butter*+
margarine*+
lard*+
olive oil*
corn oil*
safflower oil*
canola oil*
candies*+
sugared drinks
cakes, pies & cookies*+

Milk, Yogurt, & Cheese:
2-3 servings

1 cup nonfat milk
1 cup nonfat yogurt
1 cup nonfat frozen yogurt
1½ ounces cheddar cheese*+
1½ ounces Swiss cheese*+
1½ ounces jack cheese*+
1½ ounces mozzarella cheese*+
½ cup low-fat cottage cheese*+
1½ cups ice milk+
2 ounces process cheese spread*+

Vegetables:
3-5 servings

1 cup lettuce
1 cup fresh spinach
½ cup steamed broccoli
½ cup shredded cabbage
½ cup carrot sticks
1 ear corn on the cob
¾ cup tomato juice
½ baked white potato
½ baked sweet potato
½ cup sliced zucchini

Bread, Cereal, Rice & Pasta:
6-11 servings

½ cup rice
½ cup oatmeal
½ cup barley
½ cup couscous
1 ounce cereal nuggets
1 slice white bread
1 slice whole wheat bread
½ bagel

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts:
2-4 servings

3 ounces filet mignon+
3 ounces sliced turkey+
3 ounces chicken breast+
1½ cups pinto beans
1½ cups kidney beans
1½ cups lentils
1½ cups split peas
3 ounces tofu
3 eggs*+
6 tablespoons peanut butter*+

Fruits
2-4 servings

1 medium apple
1 medium banana
1 medium pear
1 medium orange
½ cup grapes
½ cup melon chunks
½ cup pineapple chunks
½ cup sliced peaches
¾ cup orange juice

* Foods that are high in fat.
+ Foods that contain saturated fat or cholesterol

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