• For the food group consisting of Breads, Cereals, Rice, & Pasta, it is recommended that you eat 6 to 11 servings per day.
Examples of one serving include
1 slice bread
1/2 cup cooked rice, pasta, or cereal
1 ounce cold cereal.
•In the Vegetable food group, it is suggested that you eat 3 to 5 servings a day.
One serving is equal to
1/2 cup raw or cooked vegetables
1 cup leafy raw vegetables.
•In the Fruit group, 2 to 4 servings a day are recommended.
One serving equals
1 piece of fruit or a melon wedge
3/4 cup juice
1/2 cup canned fruit
1/4 cup dried fruit.
•In the Milk, Yogurt, & Cheese group, 2 to 3 servings a day are recommended.
One serving is equal to
1 cup milk or yogurt
1.5 to 2 ounces cheese.
It is recommended that you choose low fat options from this group.
•In the Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts group, again 2 to 3 servings are recommended.
Examples of one serving include
1.5 to 3 ounces cooked lean meat, poultry, or fish
1 to 11/2 cup cooked beans
2 eggs
4 tablespoons peanut butter
•The food pyramid also recommends that you use Fats, Oils & Sugar sparingly.
Each gram of fat contains 9 calories. Each gram of protein or carbohydrate contains 4 calories.
To calculate % of calories from protein or carbohydrate:
# of GRAMS x 4/TOTAL CALORIES
To calculate % of calories from fat:
# of GRAMS x 9/TOTAL CALORIES
Sodium: UP TO 3000mg daily
Fiber: 20-35g daily
Cholesterol: UP TO 300mg daily
Most people can actually tolerate somewhat higher sodium and protein intakes than those listed here, but I use these figures because my husband is diabetic, and this diet will help protect him from his higher risks of high blood pressure, heart disease, and kidney failure. Carbohydrates should not fall below 50% of daily calories, though.