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Eating Healthy

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Identify Food Groups
Food Pyramid
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Fats, oils sweets
Meat, poultry, fish, dry beans, eggs nuts
Milk, yogurt cheese
Fruits
Vegetables
Beans, cereal, grains pasta

• food pyramid

Click on a food group for more information
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Use sparingly.
These foods provide calories, but little else
nutritionally. Exceptions are vegetable oil,
which is a rich source of vitamin E (1 tablespoon
is all you need), and molasses, an excellent
source of iron.
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2-3 servings per day

• 1 serving equals
• 2-3 ounces of cooked lean meat, poultry, or fish
• 1 egg
• 1/2 cup cooked beans
• 2 tablespoons seeds and nuts.

Animal foods are excellent sources of protein,
iron, zinc, and B vitamins, as are beans, nuts,
and seeds. Tofu (made from soybeans) and white
beans also supply calcium. Some seeds, like
almonds, are good sources of vitamin E.
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2-3 servings per day

• 1 serving equals
• 1 cup of milk or yogurt
• 1-1/2 ounces of cheese.

Milk products are the richest sources of calcium.
They also provide protein and vitamin B12. Choose
low-fat varieties to keep calories, cholesterol,
and saturated fat at a minimum.
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2-4 servings per day

• 1 serving equals
• 1 medium apple, banana, or orange
• 1 melon wedge
• 1/2 cup of chopped fruit or berries
• 3/4 cup fruit juice.

Fruits are rich sources of vitamins, most notably
vitamin C. They are low in fat and calories.
Select fresh fruits and fruit juices, and frozen,
canned, or dried fruits. Avoid fruit processed
with heavy syrups and sugar-sweetened juices.
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3-5 servings per day

• 1 serving equals
• 1 cup raw leafy greens
• 1/2 cup other vegetables chopped
• 3/4 cup vegetable juice.

Vegetables provide vitamins (especially A and C),
are excellent sources of fiber, and are naturally
low in fat. For maximum nutrients, select dark
leafy greens, deep-yellow or orange vegetables,
and starchy vegetables like potatoes and yams.
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6-11 servings per day

• 1 serving equals
• one slice of bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of cooked cereal
• 1 ounce of cold cereal
• 1/2 bagel or English muffin

These foods provide complex carbohydrates, and
important source of energy. They also provide B
vitamins, minerals, and fiber. Starchy foods are
not fattening if you don't add butter, cheese, or
cream sauces. Select whole-grain products to
maximize fiber and other nutrients.
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Fats sweets

• green beans

Dairy
Meats
Fruits
corn
Vegetables
Click on the correct food category.
Breads grains
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• vegetables

3-5 servings per day
Vegetables.
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Fats sweets

• bananas

Dairy
Meats
Fruits
Vegetables
banana
Click on the correct food category.
Breads grains
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• fruits 2

2-4 servings per day
Fruits, juice, canned or dried fruit.
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Fats sweets

• eggs

Dairy
Meats
Fruits
Vegetables
eggs
Click on the correct food category.
Breads grains
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• meats

2-3 servings per day
Meat, poultry, fish, dry beans, eggs and nuts.
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Fats sweets

• ice cream

Dairy
Dairy
Meats
Fruits
Vegetables
ice cream cone
Click on the correct food category.
Breads grains
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• fats 1

Eat sparingly.
Fats, oils, nuts and sweets.
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Fats sweets

• bagels

Dairy
Meats
Fruits
bread
Vegetables
Click on the correct food category.
Breads grains
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• breads 1

6-11 servings per day
Breads, grains, cereals, and pasta.
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Fats sweets

• steak

Dairy
Meats
Fruits
steak
Vegetables
Click on the correct food category.
Breads grains
20

• meats

2-3 servings per day
Meat, poultry, fish, dry beans, eggs and nuts.
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Fats sweets

• milk

Dairy
skim milk
Meats
Fruits
milk
Vegetables
Click on the correct food category.
Breads grains
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• dairy 1

2-3 servings per day
Milk, yogurt and cheese.
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Fats sweets

• pears

Dairy
Meats
Fruits
cherries
Vegetables
Click on the correct food category.
Breads grains
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• fruits 2

2-4 servings per day
Fruits, juice, canned or dried fruit.
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Fats sweets

• cheese

Dairy
Meats
Fruits
cheese
Vegetables
Click on the correct food category.
Breads grains
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• dairy 1

2-3 servings per day
Milk, yogurt and cheese.
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Fats sweets

• shrimp

Dairy
Meats
Fruits
Vegetables
fish
Click on the correct food category.
Breads grains
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• meats

2-3 servings per day
Meat, poultry, fish, dry beans, eggs and nuts.
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Fats sweets
Dairy
Meats
Fruits
celery
Vegetables
Click on the correct food category.
Breads grains

• celery

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• vegetables

3-5 servings per day
Vegetables.
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Fats sweets
Dairy
Meats
Fruits
Vegetables
cupcake
Click on the correct food category.
Breads grains

• cupcake

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• fats 1

Eat sparingly.
Fats, oils, nuts and sweets.
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Try again!