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a guide to daily food choices

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Rollover a food group to view the recommended servings. Click on a food group to view example servings.


Bread Cereal Group

9 Servings
Serving Size:
1 slice bread
1/2 English muffin
1/2 bagel
1/2 hamburger bun
1 ounce dry cereal
1/2 cup cooked cereal, noodles, potatoes, rice

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Vegetable Group

4 Servings
Serving Size:
1 cup raw
1/2 cup cooked
3/4 cup vegetable juice

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Fruit Group

3 Servings
Serving Size:
1 medium whole fruit (apple, pear, orange)
1/2 fresh grapefruit
1/2 cup unsweetened canned fruit
1/4 cup dried fruit

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Milk Group

3-4 Servings
Serving Size:
1 cup milk (skim or 1%)
8 ounces yogurt, low fat or fat free
1 1/2 - 2 ounces low fat or fat free cheese
1/2 cup of low fat or fat free cottage cheese

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Meat Group

2-3 Servings
Serving Size
2-3 ounces cooked lean beef, pork, chicken
Count the following as 1 ounce meat:

  • 1/2 cup cooked dried beans
  • 1 egg
  • 2 1/2 oz soyburger
  • 1/2 cup tofu
  • 2 tbsp peanut butter
  • 1/3 cup nuts

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Fats, Oils & Sweets

Use Sparingly
These oils, fats and sugary snacks are high calorie foods with low nutritional values. Limit food from the Top of the Pyramid.

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