Eating the Right Number of Servings (2000 Guidelines)

The number of servings per day you should eat from each section on the pyramid depends on your weight. It also depends on how active you are. Your health care provider can help you decide the number of servings you need from each section. The numbers suggested by the U.S. Department of Agriculture are listed below.

Bread, Cereal, Rice, and Pasta—6 to 11 servings

One serving = 1 slice of bread,¹/2 bagel, bun, or English muffin

1 ounce (¹/2 to 1 cup) ready-to-eat cereal

¹/2 cup cooked cereal, rice, or pasta

My Servings ____________

Vegetables—3 to 5 servings

One serving = 1 cup raw, leafy vegetables

¹/2 cup cooked or raw, chopped vegetables

³/4 cup vegetable juice

My Servings ____________

Fruit—2 to 4 servings

One serving = 1 medium-sized whole fresh fruit, or a medium slice of melon

1 cup berries or ¹/2 cup chopped, cooked, or canned fruit

³/4 cup fruit juice

My Servings ____________

Meat, Poultry, Fish, Beans, Eggs, and Nuts—2 to 3 servings

One serving = 2 to 3 ounces cooked fish, poultry, or lean meat

¹/2 to 1¹/2  cups dry beans, cooked

1 to 3 whole large eggs

2 tablespoons peanut butter

My Servings ____________

Milk, Yogurt, and Cheese—2 to 3 servings

One serving = 1 cup milk or calcium-fortified soy or rice milk

1 cup (8 ounces) yogurt

1¹/2 ounces milk or soy cheese or 2 ounces processed cheese

My Servings ____________

Fats, Oils, and Sweets—Use sparingly

Limit added fat to no more than 1 to 2 tablespoons a day.

Limit added sugar to no more than 2 to 6 teaspoons a day.

My Servings ____________