Food Pyramid.


        The Food Pyramid, developed by the US Department of Agriculture (USDA), is an excellent tool to help you make healthy food choices. The food pyramid can help you choose from a variety of foods so you get the nutrients you need, and the suggested serving sizes can help you control the amount of calories, fat, saturated fat, cholesterol, sugar or sodium in your diet.

Suggested Servings from Each Food Group

        The American Heart Association recommends eating a healthy diet full of fruits, vegetables, whole grains, and other nutritious foods.

        This table shows the suggested number of servings from each food group based on a daily intake of 1,600 or 2,000 calories.

        There is a right number of calories for you, depending on your age, physical activity level and whether you are trying to lose, gain or maintain your weight. Use our Fats and Sodium Explorer tool to get your personal daily calories.

Food Type1,600 Calories2,000 CaloriesExamples of One Serving
Grains

At least half of your servings should be whole-grain.
6 servings per day6-8 servings per day1 slice bread1 Oz dry cereal (check nutrition label for cup measurements of different products)1/2 cup cooked rice, pasta, or cereal (about the size of a baseball)
Vegetables

Eat a variety of colors and types
3-4 servings per day4-5 servings per day1 cup raw leafy vegetables (about the size of a small fist)1/2 cup cut-up raw or cooked vegetables1/2 cup vegetable juice
Fruits

Eat a variety of colors and types
4 servings per day4-5 servings per day1 medium fruit (about the size of a baseball)1/4 cup dried fruit1/2 cup fresh, frozen, or canned fruit1/2 cup fruit juice
Fat-free or low-fat dairy Products2-3 servings per day2-3 servings per day1 cup fat-free or low-fat milk1 cup fat-free or low-fat yogurt1 and 1/2 oz. fat-free or low-fat cheese (about the size of 6 stacked dice)
Lean meats, poultry, and seafood3-6 oz. (cooked) per dayLess than 6 oz. per day3 oz. cooked meat (about the size of a computer mouse)3 oz. grilled fish (about the size of a checkbook)
Fats and oils

Use liquid vegetable oils and soft margarine most often
2 servings per day2-3 servings per day1 Tsp. soft margarine1 Tbsp. mayonnaise1 Tsp. vegetable oil1 Tbsp. regular or 2 Tbsp. low-fat salad dressing (fat-free dressing does not count as a serving)
Nuts, seeds, and legumes3-4 servings per week4-5 servings per week1/3 cup or 1 and 1/2 oz. nuts2 Tbsp. peanut butter2 Tbsp. or 1/2 oz. seeds1/2 cup dry beans or peas
Sweets and added sugars0 servings per week5 or fewer servings per week1 Tbsp. sugar1 Tbsp. jelly or jam1/2 cup sorbet and ices1 cup lemonade