USDA PYRAMID GUIDELNES FOR KIDS AND ADULTS

BACK to HEALTHY HABITS     Three to 5 servings of vegetables and two to three servings of fruit (how much is a serving?) You should include at least one serving high in vitamin A and one rich in vitamin C. Vitamin A-rich fruits and vegetables include yellow and orange fruits, such as cantaloupe, peaches, apricots, and papayas.  Vegetables high in A include sweet potatoes, carrots, green leafy vegetables, and broccoli. Fruits and vegetables high in vitamin C include citrus fruits, strawberries, kiwis, tomatoes, green peppers, and potatoes with the skin on.

Six servings from the grain group (how much is a serving?)  Includes bread, pasta, oatmeal, rice, cereal, tortillas, grits, popcorn, , muffins, pancakes,quinoa, amaranth. Aim for mostly whole-grain foods, such as whole-wheat flour, oatmeal, cornmeal, brown rice, and quinoa.

Two servings of dairy products (how much is a serving?) Includes milk, yogurt, hard cheeses, soft cheese such as cottage cheese, and ice cream.

Four to 6 ounces of meat or protein equivalent (how much is a portion?) Includes meat, poultry, fish and other protein sources such as nuts, seeds, beans, eggs, peanut butter, and tofu. Beans are a good source of protein.  Try black beans, pinto beans, navy beans, white beans, chickpeas (garbanzos), lentils, black-eyed peas,

A small amount of oil (how much do I need?) You need a small amount of oil in your diet in order to get certain nutrients, such as essential fatty acids. You get most of your needed oil in fish, salad dressings, cooking oil, nuts and seeds, and certain vegetables. Use ;;;;;;;;;;;;;; oils, such as ;;;;;;;;;;;;;;; ;;;;;;;;;;;;;;;;;;;; ;;;;;;;;;;;;;;;;;;;;;. Limit use of fats that are solid at room temperature, such as margarine, lard, butter, vegetable shortening.