If you took all the food recommended in the "Food Guide Pyramid", and placed it in a trough, hanging around your neck, you'd need to "graze" all day just to consume the amount of food that contains the MINIMUM daily requirements of vitamins and minerals! Less than 5% of us actually eat like this. When you actually ate all those servings, you would have absorbed the vitamins and minerals recommended as the "daily allowance". What few understand is that those "daily allowances" are just the amount needed to avoid getting a vitamin deficiency disease, like rickets. The "daily allowances" are just enough to help a perfectly healthy person stay healthy. Much higher levels of vitamins and minerals are required by growing children, lactating or pregnant women, or anyone who is ill and wishes to recover their health. This is why I say that it is no longer an option to take vitamin supplements.
RECOMMENDED SERVING SIZES
Fats, Oils, Alcohol & Sweets
Go easy on fats and sugars added to foods in cooking, or at
the table--remember that they are present in butter, margarine,
gravy, salad dressing, sugar, and jelly.
Choose fewer foods that are high in sugars--eat less
candy, sweet desserts, and soft drinks. Sodas are high in
phosphorus, and this can leach calcium from your bones.
The most effective way to moderate the amount of fat and
added sugars in your diet is to cut down on "extras" (foods in
this group). Also choose lower fat and lower sugar foods from
the other five food groups often.
Milk, Yogurt, and
1 cup of milk or yogurt
1 1/2 ounces of natural cheese||
2 ounces of process cheese|
- Choose skim milk and nonfat yogurt often. They are the
lowest in fat.
1 1/2 to 2 ounces of cheese, or 8 ounces of yogurt count as
a serving from this group because they supply the same amount of
calcium as 1 cup of milk.
Choose "part skim" or lowfat cheeses when available and
milk desserts, like ice milk or frozen yogurt.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
2-3 ounces of cooked lean meat, poultry, or
1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons
of peanut butter count as 1 ounce of lean meat|
- Choose lean meat, poultry without skin, fish, and dry beans
and peas often. they are the choices lowest in fat.
- Prepare meats in lowfat ways:
- Trim away all the fat
you can see.
- Remove skin from poultry.
- Broil, roast, or
boil these foods instead of frying them.
- Nuts and seeds are high in fat, so eat them in
1 cup of raw leafy vegetables||
1/2 cup of other vegetables, cooked or chopped
raw|| 3/4 cup of vegetable
- Different types of vegetables provide different
Eat a variety.
Include dark-green leafy vegetables and legumes several
times a week--they are especially good sources of vitamins and
minerals. Legumes also provide protein and can be used in place
Go easy on the fat you add to vegetables at the table or
during cooking. Added spreads or toppings, such as butter,
mayonnaise, and salad dressing, count as
1 medium apple, banana, orange||
1/2 cup of chopped, cooked, or canned fruit||
3/4 cup of fruit juice|
Choose fresh fruits, fruit juices, and frozen, canned, or
dried fruit. Go easy on fruits canned or frozen in heavy syrups
and sweetened fruit juices.
- Eat whole fruits often--they are higher in fiber than fruit
Count only 100 percent fruit juice as fruit. Punches, ades,
and most fruit "drinks" contain only a little juice and lots of
Bread, Cereal, Rice, and Pasta
1 slice of bread||
1 ounce of ready-to-eat cereal||
1/2 cup of cooked cereal, rice, or pasta|
- To get the fiber you need, choose several servings a day of
foods made from whole grains.
Choose most often foods that are made with little fat or
sugars, like bread, english muffins, rice, and pasta.
- Go easy on the fat and sugars you add as spreads,
seasonings, or toppings.
When preparing pasta, stuffing, and sauce from packaged
mixes, use only half the butter or margarine suggested; if milk
or cream is called for, use lowfat milk.
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