What is considered a healthy diet and how do we achieve that? The amount of food that our bodies need depends upon our age, size and activity level. However, in general a “healthy” daily plan includes at least:
- 6 servings of Grains
- 3 servings of Vegetables
- 2 servings of Fruit
- 2 servings of low fat or fat-free Milk
- 6 ounces or so of Meat or Beans
- Small amounts of fat and sugar
The Food Pyramid
Grains
Any serving from the grains group includes a 1 ounce equivalent. This translates into 1 slice of bread, 1 cup of ready-to-eat cereal, or a ½ cup cooked rice, cooked pasta or cooked cereal. Grains provide carbohydrates for energy, B vitamins and minerals.
Vegetables
1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered a serving. Vegetables are important sources of many nutrients including potassium, dietary fiber, folate, vitamin A, vitamin E and vitamin C.
Fruits
One serving includes 1 cup of fruit or 100% fruit juice, or a ½ cup of dried fruit. Fruits are important sources of many nutrients, including dietary fiber, potassium, vitamin C and folate.
Milk
1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 serving. The milk group provides calcium, potassium and vitamin D.
Meat and Beans
1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or a ½ ounce nuts or seeds can be considered as a 1 ounce equivalent. The meat group provides protein, B vitamins, vitamin E, iron, zinc and magnesium.
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