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Different foods contain different nutrients and other
healthful substances. No single food can supply all the nutrients in
the amounts you need. For example, oranges provide vitamin C and folate
but no vitamin B12; cheese provides calcium and vitamin B12; but no
vitamin C. To make sure you get all the nutrients and other substances
you need for health, build a healthy base by using the Food Guide Pyramid
as a starting point. Choose the recommended number of daily servings
from each of the five major food groups. If you avoid all foods from
any of the five food groups, seek guidance to help ensure that you get
all the nutrients you need.
How Many Servings Do You Need Each Day?
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| Food group |
Children ages 2 to 6 years, women, some older
adults (about 1,600 calories) |
Older children, teen girls, active women, most
men (about 2,200 calories) |
Teen boys, active men (about 2,800 calories) |
|
| Bread, Cereal, Rice, and Pasta Group (Grains Group)—especially
whole grain |
6 |
9 |
11 |
| Vegetable Group |
3 |
4 |
5 |
| Fruit Group |
2 |
3 |
4 |
| Milk, Yogurt, and Cheese Group (Milk Group)—preferably
fat free or low fat |
2 or 3* |
2 or 3* |
2 or 3* |
| Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
(Meat and Beans Group)—preferably lean or low fat |
2, for a total of 5 ounces |
2, for a total of 6 ounces |
3, for a total of 7 ounces |
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| *The number of servings depends on your age. Older
children and teenagers (ages 9 to 18 years) and adults over the
age of 50 need 3 servings daily. Others need 2 servings daily. During
pregnancy and lactation, the recommended number of milk group servings
is the same as for nonpregnant women. |
|
Adapted from U.S. Department
of Agriculture, Center for Nutrition Policy and Promotion. The
Food Guide Pyramid, Home and Garden Bulletin Number 252, 1996.
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