Basic Nutrition: Explore the USDA Food Pyramid

By Shereen Jegtvig, About.com Guide

Updated March 03, 2013

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This meal is certainly smaller than the meal in the photo on the previous page. This sandwich has just one serving of meat. There is less bread with this roll, and there are three servings of healthy vegetables. The calorie count for this meal is probably closer to 500 calories, which is much easier to fit into most people's daily diet.

According to the pyramid:

• A serving of meat is about two or three ounces, or about the size of a deck of cards. Serving sizes for other proteins would be two tablespoons of nut butters, two eggs, and one third cup of dry beans.
• A serving of bread is equal to one slice of white or whole grain bread, one ounce of prepared cereal, or just one half cup of pasta, or rice.
• A serving of fruit or vegetable is equal to one piece, one half a cup of chopped fruit or vegetable, or three-fourths cup of 100-percent juice.
• A serving of dairy is equal to one cup of milk or one and one half ounces of cheese.

If you really can't picture these serving sizes, purchase a kitchen scale to help you.

Previous

• The Food Pyramid
• Portion Distortion
• A Meal with Better Portions
• The First Step - Bread, Cereal, Rice, and Pasta
• The Second Step - Vegetables and Fruits
• The Third Step - Fats and Oils
• The Next Steps - Dairy and Proteins
• A Healthy Balanced Diet

Next