The
following lists contain which food belongs to which
food group, how much one serving is and how many
servings per day you should have of each one of
them. In order to keep your servings accurate
you need to keep on hand measuring cups and spoons and
a food scale that weighs in ounces or grams.
| Milk
Group |
2 - 3 servings per
day
1 serving = 12 grams carbohydrate, 8 grams
protein, 60-90 calories.
|
| Milk
- nonfat or low-fat (1%) |
1
cup (8 oz. includes 0.3 grams fat)
|
| Milk
- reduced fat (2%) |
1
cup (includes 5 grams of fat. It also
counts as 1 serving from the fats group)
|
| Low-fat
yogurt (plain) |
3/4
to one cup |
| Vegetable
Group |
3-5 servings per
day 1
serving = 5 grams carbohydrate, 2 grams protein,
25 calories.
1
serving = 1/2 cup cooked, 1 cup raw. Eat a
single vegetable or mix them
|
| Asparagus |
Beans
(green)
|
| Beets |
Broccoli
|
| Cabbage |
Carrots
|
| Cauliflower |
Celery
|
| Cucumbers |
Greens
(collard, kale, mustard)
|
| Mushrooms |
Onion
|
| Pea
pods |
Peppers
|
| Salad
greens |
tomatoes
|
| Turnips |
Zucchini
|
| Grains,
beans and starchy vegetables group |
6 or more servings per
day 1
serving = 15 grams carbohydrate, variable
protein, 60-90 calories.
|
| Bagel
or English muffin |
1
half or 1 oz
|
| Bread
(slice or roll) |
1
or 1 oz
|
| Cereal
(cooked) |
1/2
cup
|
| Cereal
(unsweetened, ready-to-eat) |
3/4
cup
|
| Corn
or green peas (cooked) |
1/2
cups
|
| Pancakes
(4 inches across) |
2
|
| Pasta
- macaroni, noodles, spaghetti (cooked) |
1/2
cup
|
| Potato
(small - baked or broiled) |
1
(3 oz.)
|
| Potato
(mashed) |
1/2
cup
|
| Tortilla
(6 inches across) |
1
|
| Dried
beans (cooked) |
1/2
cup. It also counts as 1 serving from the
meat group. |
| Fruit
Group |
2 - 4 servings per
day 1
serving = 15 grams carbohydrate, 60-90 calories.
|
| Canned
fruit |
1/2
cup
|
| Cherries
(sweet, fresh) |
12
- 15
|
| Fruit
juice |
1/3
to 1/2 cup
|
| Grapes |
12
- 15
|
| Melon |
1
cup
|
| Raisins |
2
Tbsp
|
| Raspberries |
1
cup |
| Meat
and others group |
2 - 3 servings per
day A 3 oz
serving = 21 grams protein (all cuts), 9 grams
fat, 115 calories (lean), 15 grams fat, 225
calories (medium), 24 grams fat, 300 calories
(high fat)
|
A
3 oz serving is about the size of a deck of
cards
|
|
| Meats |
|
| Beef |
Fish
|
| Ham
(Contains high sodium (salt)) |
Lamb
|
| Pork |
Poultry
(skinless)
|
| Seafood |
Veal
|
| Meat
Substitutes |
Portions
equal 1 oz of meat
|
| Cheese
(reduced fat or part skim) Listed with meat
group due to protein content |
1
oz
|
| Cottage
cheese (4.5% fat) |
1/4
cup
|
| Eggs |
1
|
| Peanut
butter (Also contains 3 servings fro the fats
group. |
2
Tbsp,
|
| Salmon
(water packed) |
1/4
cup
|
| Tuna |
1
oz. |
| Fats |
The
food pyramid recommends you limit your fat
intake. The foods below and some foods in
other groups, contain fat. Limit yourself
to .3-5servings per day. 1 serving = 5
grams fat, 45 calories
|
| oil |
1
Tsp.
|
| Margarine
(low0fat) |
1
Tbsp.
|
| Mayonnaise
(reduced fat) |
1
Tbsp.
|
| Nuts |
1
Tbsp.
|
| Peanut
butter |
t
Tsp.
|
| Salad
dressing (reduced fat) |
2
Tbsp.
|
| Sunflower
seeds |
1
Tbsp.
|
| Saturated
Fats |
These
can raise cholesterol
|
| Bacon
(20 slices/lb) |
1
slice
|
| Butter
(stick) |
1
Tsp.
|
| Cream,
half and half |
2
Tsp.
|
| Cream
cheese |
1
Tbsp.
|
| Sour
Cream |
2
Tbsp. |
| "Free
Foods" |
You
can have 2 - 3 servings per day of these foods
and unlimited amounts of the unlimited
foods. 1 serving = 5 or fewer grams
carbohydrate, 20 or fewer calories
|
| Fat
Free Foods |
2
-3 servings per day
|
| Cram
cheese (fat-free) |
1
Tbsp.
|
| Mayonnaise
(fat-free) |
1
Tbsp.
|
| Salad
dressing (fat-free) |
1
Tbsp.
|
| Sour
cream (fat-free) |
1
Tbsp.
|
| Sweet
Substitutes |
2
- 3 servings per day
|
| Cocoa
powder (unsweetened) |
1
Tbsp.
|
| Jam/jelly
(low-sugar or light) |
1
-2 Tsp.
|
| Syrup
(sugar-free) |
2
Tbsp.
|
| Condiments |
2
-3 servings per day
|
| Catsup |
1
Tbsp.
|
| Taco
sauce |
1
Tbsp.
|
| Pickles
(dill) |
1
large (contains high sodium (salt))
|
| Unlimited |
|
| Gum
(sugar free) |
Herbs
and spices
|
| Vinegar |
Mineral
water
|
|
Gelatin
(sugar-free) |
Tea
|
| Diet
Sodas |
Sugar
Substitutes |
| Combination
Foods |
Some foods fit into more than
one food group. These
are some of those
|
| Bean
Soup |
Frozen
entrees
|
| Casseroles |
Pizza
with meat topping
|
| Chili |
Spaghetti
with meatballs.
|
Always
consult with a dietitian about other foods you would
like to include in your meals. Plan your means
in advance and keep a schedule of what, when, and how
many foods from each group you are consuming.
|
|
