Nutrition experts at the U.S. Department of Agriculture developed the Food Guide Pyramid, as an educational tool and graphic reminder of the quantities of foods that should make up a healthy diet. The base of the pyramid is grains. Above that are fruits and vegetables. Then, dairy products share a level with meat and other high-protein foods. At the point of the pyramid are oils.
While eating from all of these foods is important for complete nutrition, consuming the right amount of calories can help maintain a healthy weight. Nutrition facts labels provide the exact amount of calories for servings, but be careful to understand the serving amount. Some labels list as one serving what government food guidelines would consider two, or more.
Grains
Six to 11 servings of grains are recommended per day. The right number of servings for you depends on the number of calories you are supposed to eat per day. Recommendations from the U.S. Department of Agriculture say eat 6 servings per day if you consume 1,800 to 2,000 calories; 7 if you consume 2,200 calories; 8 if you consume 2,400 calories; 9 if you consume 2,600 calories; and 10 if you consume 2,800 calories.
The caloric value varies among single servings of grains. A slice of bread, for instance, may be 24 calories or 65 or 100, depending on the type of bread. And, 1/2 cup of rice may be 108 calories if it's long-grain brown or 450 if it's fried. An ounce of Cheerios is about 100 calories--but other ready-to-eat cereals may be higher or lower, according to CalorieKing.
Vegetables
Government guidelines advise eating three to five servings of vegetables daily. The right number of servings for you depends on the number of calories you are supposed to eat per day. Recommendations from the Centers for Disease Control and Prevention say eat 2.5 servings per day if you consume 1,800 to 2,000 calories; 3 if you consume 2,200 to 2,400 calories; 3.5 if you consume 2,600 to 2,800 calories; and 4 if you consume 3,200 calories.
One serving could be 1 cup of fresh spinach, which is 7 calories; or 1/2 cup of chopped carrots, about 5 calories; or 3/4 cup of tomato juice, about 30 calories, according to CalorieKing.
Fruits
Fruits are generally a low-calorie snack, but their calorie counts range from 50 calories for one tangerine, to 90 calories for 3/4 cup of grapes, to 130 calories for a medium apple. One serving of fruit would be a medium apple or orange the size of a tennis ball; 1/2 cup canned or cooked fruit; 3/4 cup 100 percent fruit juice.
The right number of servings for you depends on the number of calories you are supposed to eat per day, but in general, the U.S. Department of Agriculture says 2 cups of fruit is appropriate for someone who eats up to 2,000 calories per day. Someone who consumes more calories than that can eat 3 or 4 servings.
Dairy
Dietary guidelines from the U.S. Department of Agriculture say children need 2 cups per day, and everyone age 9 and older needs 3 cups per day of fat-free or low-fat milk or other dairy products. One cup of milk equals one serving, and it's about 90 calories if it is fat-free or low-fat.
Cheese counts as a dairy product, and one serving is 1 1/2 oz.. (the size of a pair of dice) of natural cheese or 2 oz. of low-fat processed cheese. The caloric values vary, from 159 for Swiss, to 170 for cheddar, to 183 for Parmesan, according to CalorieKing.
Meat and Beans
The right number of servings of meat or beans for you depends on the number of calories you are supposed to eat per day, based on your size, gender, age and activity level. The American Heart Association says people on a 1,600-calorie diet should consume one to two servings per day, and those on 2,000-calorie diets should consume no more than two servings.
The caloric values can vary considerably--3 oz. of meat, for instance, range from 142 calories for chicken breast, to 160 for a sirloin steak or 170 for Atlantic salmon, and 462 for bacon, according to CalorieKing.com. In another example, 2 oz. of peanut butter is about 188 calories; one egg is 78 calories; and 1/2 cup of garbanzo beans is 143 calories.
Oils
Oils--at the top of the Food Guide Pyramid--should be consumed sparingly. The American Heart Association says two servings per day is adequate for someone on a 1,600-calorie diet, and no more than three are appropriate for someone who eats 2,000 calories per day. Foods in this category may be high in calories, so check the nutrition facts label. In general, expect to spend about 30 calories for 1 tsp. of margarine; about 40 for 1 tsp. of olive oil; and 40 to 50 calories for 1 tbsp. of mayonnaise or salad dressing.
References
- "Encyclopedia of Foods, A Guide to Healthy Nutrition"; Mayo Clinic, University of California Los Angeles and Dole Food Company; 2002
- RecipeTips.com
- Centers for Disease Control and Prevention: 5aDay.gov
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