Figure 1 Chart 1 Developed by the USDA Center for Nutrition

FOOD GUIDE PYRAMID HOW TO USE THE FOOD GUIDE PYRAMID Policy and Promotion Using the
Fats, Oils, & Sweets
USE SPARINGLY
KEY
Fat (naturally occurring
and added)
These symbols show fat and
added sugars in foods.
Sugars
(added)

What Counts as a Serving?

How many servings do you need each day?
1600 calories* 2200 calories* 2800 calories*
Based on the Dietary Guidelines for Americans, 2000,
jointly released by the United States Department of
Agriculture and the United States Department of Health
DIETARY
Milk, Yogurt,
& Cheese
Group
Meat, Poultry, Fish,
Dry Beans, Eggs,
& Nuts Group
Bread, Cereal, Rice, and Pasta Group
• 1 slice of bread
6 9 11 and Human Services.
GUIDELINES
2-3 SERVINGS

Vegetable
Group
2-3 SERVINGS

Fruit
Group
• About 1 cup of ready-to-eat cereal
• 1/2 cup of cooked cereal, rice, or pasta
How to order
This publication, as well as the complete 40-page
FOR AMERICANS
3-5 SERVINGS 2-4 SERVINGS
booklet, Nutrition and Your Health: Dietary Guidelines
Vegetable Group 3 4 5 for Americans, 5th Edition, 2000, may be viewed and
Bread, Cereal,
Rice, & Pasta
• 1 cup of raw leafy vegetables downloaded from www.usda.gov/cnpp.
Group
6-11 • 1/2 cup of other vegetables—cooked or raw
SERVINGS To purchase 1 to 50 copies of this pamphlet ($.50 each),
Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services
• 3/4 cup of vegetable juice call the Federal Consumer Information Center toll-free
at (888) 878-3256. To purchase bulk copies in lots of 50
Fruit Group 2 3 4 only (50, 100, 150, etc.), call the Government Printing
Figure 2 • 1 medium apple, banana, orange, pear Office at (202) 512-1800. Have your credit card handy.
• 1/2 cup of chopped, cooked, or canned fruit
FOOD GUIDE PYRAMID FOR To purchase copies of the complete 40-page Dietary
YOUNG CHILDREN • 3/4 cup of fruit juice Guidelines for Americans, 2000 (Item 147-G, $4.75 per
copy), call the Federal Consumer Information Center
Milk, Yogurt, and Cheese Group— at (888) 878-3256.
preferably fat free or low fat 2 or 3** 2 or 3** 2 or 3**
• 1 cup of milk*** or yogurt
• 1 1/2 ounces of natural cheese (such as Cheddar)
• 2 ounces of processed cheese (such as American)

Meat, Poultry, Fish, Dry Beans, Eggs, 2, for a total 2, for a total 3, for a total
and Nuts Group—preferably lean or low fat of 5 ounces of 6 ounces of 7 ounces
• 2–3 ounces of cooked lean meat, poultry, or fish
These count as 1 ounce of meat:
• 1/2 cup of cooked dry beans or tofu
• 2 1/2 ounce soyburger
• 1 egg
• 2 tablespoons of peanut butter Program Aid 1676
• 1/3 cup of nuts September 2000

Four- to 6-year-olds can eat the serving sizes shown in Chart 1.

Offer 2- to 3-year-olds less, except for milk. Two- to 6-year-old
*Recommended number of servings depends on your calorie needs:
• 1600 calories is about right for children ages 2 to 6 years,
many sedentary women, and some older adults.
• 2200 calories is about right for most children over 6, teen girls,
***This includes lactose-free and lactose-reduced milk products.
Soy-based beverages with added calcium are an option for those
who prefer a non-dairy source of calcium.
The U.S. Department of Agriculture (USDA) prohibits discrimination in all its programs
and activities on the basis of race, color, national origin, sex, religion, age, disability,
political beliefs, sexual orientation, or marital or family status. (Not all prohibited bases
apply to all programs.) Persons with disabilities who require alternative means for
...for good
health
communication of program information (Braille, large print, audiotape, etc.) should
children need a total of 2 servings from the milk group each day. active women, and many sedentary men. NOTE: Many of the serving sizes given above are smaller than
contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD).
• 2800 calories is about right for teen boys and active men. those on the Nutrition Facts Label. For example, 1 serving of
The Food Guide Pyramid for Young Children is adapted from the cooked cereal, rice, or pasta is 1 cup for the label, but only
To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room
original Food Guide Pyramid. **Children and teens ages 9 to 18 years and adults over age 50 1/2 cup for the Pyramid.
326-W, Whitten Building, 14th and Independence Avenue, SW, Washington, DC 20250-
need 3 servings daily; others need 2 servings daily.
9410 or call (202) 720-5964 (voice or TDD). USDA is an equal opportunity provider and
employer.
 Aim, Build, and Choose —
for good health
E ating is one of life’s greatest pleasures. There are many
foods and many ways to build a healthy diet and
lifestyle…so there is lots of room for choice. Enjoy the food
Aim for fitness
▲ Aim for a healthy weight—balance the calories you
Build a healthy base
Use the Food Guide Pyramid (Figure 1) to help make
Choose sensibly
● Limit your use of solid fats, such as butter and hard Chart 2
eat with physical activity. healthy food choices that you can enjoy. For children 2 to 6 margarines. Use vegetable oils as a substitute.
you and your family eat and take action for good health. COMPARE THE SATURATED FAT
years old, see the Pyramid for Young Children (Figure 2).
▲ Get moving. Do 30 minutes or more of moderate ● Choose fat-free or low-fat types of milk products, and IN FOODS
By following these Guidelines, you can promote your health Chart 1 gives a quick guide to Pyramid food groups and
physical activity most days or every day. Make lean meats and poultry (see Chart 2). Eat cooked dry
and reduce your risk for chronic diseases such as heart servings. Food Category Saturated Fat
physical activity part of your daily routine. beans and peas and fish more often.
disease, certain cancers, diabetes, stroke, and osteoporosis. ■ Build your eating pattern on a variety of grains, Content in Grams
These diseases are leading causes of death and disability ▲ Choose foods and amounts of food according to ● Use the Nutrition Facts Label to help choose foods
fruits, and vegetables. Cheese—1 oz.
among Americans. Chart 1. Eating sensible portion sizes (see below) is lower in total fat—especially saturated fat—as well
one key to a healthy weight. ■ Include several servings of whole grain foods daily as in cholesterol and sodium. Regular Cheddar cheese 6.0
The ABC’s of nutrition for your health and that of your —such as whole wheat, brown rice, oats, and whole Low-fat Cheddar cheese* 1.2
family are:
▲ Set a good example for children. Eat healthy meals ● Limit your intake of beverages and foods that are
grain corn.
and enjoy regular physical activities together. high in added sugars. Don’t let soft drinks or sweets Ground Beef—3 oz. cooked
A Aim for fitness. Children need at least 60 minutes of physical activity ■ Enjoy five a day—eat at least 2 servings of fruit and crowd out other foods you need, such as milk Regular ground beef 7.2
daily. at least 3 servings of vegetables each day. Choose products or other calcium sources. Extra lean ground beef* 5.3
B Build a healthy base. dark-green leafy vegetables, orange fruits and
● To keep your sodium intake moderate, choose and
vegetables, and cooked dry peas and beans often. Milk—1 cup
prepare foods with less salt or salty flavorings.
C Choose sensibly. Whole milk 5.1
CHOOSE SENSIBLE PORTION SIZES ■ Also choose foods from the milk and the meat and
● If you are an adult and choose to drink alcoholic Low-fat (1%) milk* 1.6
beans groups each day. Make low-fat choices most
Aim for fitness beverages, do so sensibly—limit intake to one drink
• If you’re eating out, order small portions, share often.
a day for women or two a day for men. Breads—1 medium
▲ Aim for a healthy weight. an entree with a friend, or take part of the food
■ It’s fine to enjoy fats and sweets occasionally. Croissant 6.6
▲ Be physically active each day. home (if you can chill it right away).
Bagel* 0.1
• Check product labels to see how much food is
Build a healthy base WHAT IS YOUR LIMIT ON FAT?
considered to be a serving. Many items sold as Frozen Desserts—1/2 cup
■ Let the Pyramid guide your food choices. single portions actually provide 2 servings or KEEP FOOD SAFE TO EAT
Total Calories Saturated Fat Total Fat Regular ice cream 4.5
■ Choose a variety of grains daily, especially whole more—such as a 20-ounce soft drink, a 12- Frozen yogurt* 2.5
• Wash hands and surfaces often. per Day in Grams* in Grams*
grains. ounce steak, a 3-ounce bag of chips, or a large
■ Choose a variety of fruits and vegetables daily. bagel. • Separate raw, cooked, and ready-to-eat foods 1,600 18 or less 53 Table spreads—1 tsp.
while shopping, preparing, or storing. 2,000** 20 or less 65 Butter 2.4
■ Keep food safe to eat. • Be especially careful to limit portion size of
2,200 24 or less 73 Soft margarine* 0.7
foods high in calories, such as cookies, cakes, • Cook foods to a safe temperature.
Choose sensibly 2,500** 25 or less 80
other sweets, French fries, and fats, oils, and
• Refrigerate perishable foods promptly. 2,800 31 or less 93 NOTE: The food categories listed are among the major food
● Choose a diet that is low in saturated fat and spreads. sources of saturated fat for U.S. adults and children.
cholesterol and moderate in total fat. • Check and follow the label. *These limits are less than 10% of calories for saturated fat, and *Choice that is lower in saturated fat.
30% of calories for total fat.
● Choose beverages and foods to moderate your • When in doubt, throw it out. **Percent Daily Values on Nutrition Facts Labels are based on a
intake of sugars. 2,000-calorie diet. Values for 2,000 and 2,500 calories are
● Choose and prepare foods with less salt. rounded to the nearest 5 grams to be consistent with the
Nutrition Facts Label.
● If you drink alcoholic beverages, do so in
moderation.