Servings Per Day Of Each Of The Food Groups For A Balanced Diet

Servings Per Day of Each of the Food Groups for a Balanced Diet

Apr 18, 2011 | By Catherine Schaffer

The Centers for Disease Control and Prevention have called Americans "obesogenic" meaning that US citizens live in an environment that promotes a diet based on large portions, unhealthy foods and a sedentary lifestyle. Thirty-two percent of adult men and 35 percent of adult women are obese, according to a 2010 study published in "Journal of the American Medical Association" by Dr. Katherine Flegal. This study strongly encourages people to change their eating habits to decrease the ill effects of obesity. Using the United States Department of Agriculture food pyramid helps establish a balanced diet based on a 2,200 calorie diet.

Grains

The food pyramid suggests that active women and most men get nine servings a day of whole grains. This food group includes whole grain breads, pasta and rice. A serving in this group constitutes one slice of bread, 1 cup or 8 oz. of cereal and ½ cup of cooked cereal or rice.

Fruits and Vegetables

Adults need 4 servings daily of vegetables and 3 servings of fruit for balanced nutrition. A serving of vegetables equals 1 cup of raw leafy vegetables, ½ cup of other vegetables cooked or raw or a 3/4 cup of vegetable juice.

Dairy

Adults up to age 50 should get two servings of dairy per day. After age 50, they should increase their servings to three daily. One cup or 8 oz. of milk or yogurt and 1.5 oz. of natural cheese, such as cheddar cheese or 2 oz. of processed cheese, make up a serving in this food group.

Protein

Daily protein requirements for a balanced diet include 2 to 3 oz. of lean meat, poultry or fish; 1/2 cup of dry beans or tofu to substitute for meat. Eating one egg instead of 1 oz. of meat or 2 tbsp. of peanut butter instead of 1 oz. of meat diversifies protein sources.