FOOD PYRAMID & SERVINGS





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A healthy diet is one that is high in fruits, vegetables, whole grains, and milk products; moderate in lean meats, beans, eggs, and nuts; and low in fat, cholesterol, salt, and sugars.

Serving Sizes

  • Grains - whole grains including whole-wheat bread, oatmeal, brown rice, cereal, and whole-wheat pasta. Serving size is 6-8 servings per day.
  • Vegetables - may be raw, cooked, fresh, frozen, canned, or dried. Serving size is 4-5 servings per day.
  • Fruits - maybe fresh, canned, frozen, or dried. Avoid fruit juices that are not 100% fruit juice and fruits that are in added sugar syrups. Serving size is 4-5 servings per day.
  • Milk/Dairy Products - dairy products should be low-fat or fat-free including milk, yogurt, and cheese. Serving size is 2-3 servings per day.
  • Meats, beans, and nuts - meats should be lean or low-fat; fish, nuts, and seeds contain healthy oils. Serving size for meat is less than 6 oz per day. Serving size for nuts and beans is 4-5 servings per week.
  • Fats, oils, and sugars - foods naturally high in oil include nuts, olives, some fish, mayonaise, some salad dressings, and butter. Serving size for fats and oils is 2-3 servings per day. Serving size for sugars is 5 or fewer per week.


For more information on serving sizes and examples go to American Heart Association - Serving Sizes
For more information about creating a personalized MyPryamid plan go to MyPryamid.gov












HOME Sources: American Heart AssociationMyPryamid.gov