Health & Food Guide
A food guide is made up by nutritionists
to help guide people in their choices of what to eat and how to
be healthy. The following is a guide that was made up to be geared
towards teens. Now, we realize that one can't follow this guide
perfectly on a day to day basis, but it is useful to consult it
when making food choices.
many servings do you need each day?
children, teen girls, active women, most men (about 2,200
boys, active men (about 2,800 calories)*
rice, cereal, pasta (grains) group, especially whole grain
yogurt, and cheese (dairy) group-preferably fat free or low
eggs, nuts, fish, and meat and poultry group-preferably lean
or low fat
a total of 6 ounces
a total of 7 ounces
are the calorie levels if you choose low-fat, lean foods from
the five major food groups and if you use foods from the fats,
oil, and sweets group sparingly.
children and teenagers (ages 9 to 18 years) and adults over
the age of 50 need 3 servings daily. During pregnancy and
lactation, the recommended number of dairy group servings
is the same as for non-pregnant women.
What's a serving?
If you're like most teens, figuring
out what counts as a serving can be confusing. Carefully examine
the box below for serving sizes for the five major food groups.
This is a great reference guide to help you get the rights servings
in your day's meals.
|Bread, cereal, rice and pasta group
(grains group) - whole grain and refined
* 1 slice of bread
* about 1 cup of ready-to-eat cereal flakes
* 1/2 cup of cooked cereal, rice, or pasta
* 1 medium apple, banana, orange, pear
* 1/2 cup of chopped, cooked, or canned fruit
* 1/2 cup of fruit juice
* 1 cup of raw leafy vegetables
* 1/2 cup of other vegetables-cooked or raw
* 1/2 cup of vegetable juice
Milk, yogurt, and cheese group (dairy group)1
* 1 cup of milk2 or yogurt2
* 1 1/2 ounces of natural cheese
* 2 (such as cheddar)
* 2 ounces of processed cheese2 (such as American)
* 1 cup of soy-based beverage with added calcium
Meat, poultry, fish, dry beans3, eggs, and nuts group
(meat and beans group)
* 2-3 ounces of cooked lean meat, poultry, or fish (the size
of a deck of cards)
* 1/2 cup of cooked dry beans or 1/2 cup of tofu counts as
1 ounce of lean meat
* 2 1/2 ounce soyburger or 1 egg counts as 1 ounce of lean
* 2 tablespoons of peanut butter or 1/3 cup of nuts counts
as 1 ounce of meat
Note: Many of the serving sizes given above
are smaller than those on the Nutrition Facts Label. For example,
1 serving of cooked cereal, rice, or pasta is 1 cup for the label
but only 1/2 cup for the food pyramid.
1This includes lactose-free and lactose-reduced
2Choose fat-free or reduced fat dairy products
3Dry beans, peas, and lentils can be counted
as servings in either the meat and beans group or the vegetable
group. As a vegetable, 1/2 cup of beans counts as 1 serving. As
a meat substitute, 1 cup of beans counts as 1 serving.
Creating a Heathy
Living a Healthy