Here are examples of one serving from each section of the food pyramid:

Fats, Oils & Sweets
-Use sparingly.

-e.g. salad dressings, cream, butter, margarine, sugars, soft drinks and candies.

-have a lot of calories from fat and sugar, but few nutrients.

Breads, Cereals, Rice & Pasta

• 1 slice bread
1/2 cup cooked cereal, rice or pasta
• 1 ounce dry cereal

• 1 medium whole fruit
• 3/4 cup juice
• 1/2 cup canned fruit

• 1/2 cup cooked vegetable
• 1 cup tossed salad

• 1 cup milk
• 8 ounces yogurt
• 1 1/2 - 2 ounces cheese

• 3 ounces cooked meat, poultry or fish
• 3 ounces meat is about the same size as a deck of cards
• 1 - 1 1/2 cups cooked beans
• 2 tablespoons peanut butter or 1 egg counts the same as 1 ounce of meat (about 1/3 serving)