The USDA Food Pyramid contains six vertical bands of different colors, which correspond to different food groups: grains (orange), vegetables (green), fruits (red), oils (yellow), milk (blue), and meat and beans (purple). For each food group, the Food Pyramid suggests serving sizes and quantities, based on your gender and age. Because serving sizes of foods from different groups tend to vary, exactly how much of each food you should eat can be confusing.
Grains
The USDA recommends eating at least three servings of whole grain bread, cereals, crackers, rice or pasta every day. One-half should be whole grains. One serving is equivalent to one slice of bread, 1 cup of ready-to-eat cereal or ½ cup of cooked rice, pasta or cooked cereal, such as oatmeal.
Vegetables
The USDA advises you to emphasize dark green and orange vegetables, and to eat more dry beans and peas. The Pyramid recommends one to three servings of vegetables per day, depending on your age and gender. A serving size is 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens. In some cases, the Pyramid gives whole vegetable equivalents: 1 cup of carrots is equal to two medium carrots; 1 cup of potatoes is equal to one medium potato.
Fruit
The Pyramid recommends eating a variety of fruit, including fresh, frozen, canned and dried, and to exercise moderation where fruit juices are concerned. As with vegetables, suggested servings of fruits vary, but for most people, one to two servings is sufficient. A serving of fruit is considered 1 cup of fruit or 100 percent fruit juice, or ½ cup of dried fruit.
Oils
The USDA does not suggest daily servings for oils. Oil is found in plentiful amounts in many staples of the American diet, such as nuts, fish and salad dressings. Instead, allowances are given based on age, sex and activity level and fall between 3 and 7 teaspoons daily. Generally, 1 oz. of nuts has 1 tbsp. oil, which is equivalent to 3 tsp.
Milk
All milk products that contain calcium are part of the milk group, whereas foods like butter and cream cheese are not. Low-fat and fat-free varieties of milk are recommended for those who can tolerate lactose. Those who cannot should opt for dairy-free sources of calcium. Recommended daily amounts are two to three servings of milk or milk products. One serving equals 1 cup of milk or yogurt, 1 ½ oz. natural cheese, or 2 oz. processed cheese.
Meat and Beans
Fish, beans, peas, nuts and seeds are part of this group, and the USDA suggests choosing low-fat, or lean, varieties. Teenagers and adults should aim for five to six servings per day. Serving sizes vary -- 1 oz. meat, poultry or fish, ¼ cup cooked dry beans, one egg, 1 tbsp. peanut butter or ½ oz. nuts or seeds are considered one serving.
References
- MyPyramid: Grains
- MyPyramid: Oils
- "Eat, Drink, and Be Healthy"; Walter C. Willett, M.D.; 2005
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