Food Pyramid Servings

Food Pyramid Servings
Food Pyramid Servings

The Food Pyramid is meant to give you a rough outline of what your daily mix of food should be. You can select some appropriate healthy snacks for yourself by looking for a category you are deficient in. For instance, if you haven’t had enough grain products today, click on one of the grain ingredients for a list of all our healthy snacks recipes containing that ingredient.


There are two types of grains: whole grains and refined grains. Refined grains have been milled, which removes much of the dietary fiber, iron, and Vitamin B. For this reason, at least half (50%) of your grains should be whole grains. “Enriched” grains are refined grains that have had some iron and Vitamin B added back.

Eat 6-11 servings of grain. 1 serving = 1 slice of bread = 1 ounce of dry cereal = 1/2 cup cooked pasta.

Refined Grains

  • White flour
  • Degermed (wholegrain) cornmeal
  • White bread
  • White rice


Try to eat a variety of vegetables for the greatest health benefit.

Eat 3-5 servings of vegetables. 1 serving = 1 cup of raw leafy greens = 1/2 cup other cooked/raw vegetables = 3/4 cup vegetable juice.

  • Broccoli
  • Cucumber
  • Squash
  • Asparagus
  • Corn
  • Carrots


Fruits are better healthy snacks than candy, and often taste better too.

Eat 2-4 servings of fruit. 1 serving = 1 medium piece of fruit = 1/2 cooked or canned fruit = 3/4 cup fruit juice.


A dairy product is anything made from milk. However, only dairy items that retain calcium content are included in this food group. Items with little calcium, like ice cream, butter, and cream cheese do not count.

Eat 2-3 servings of dairy. 1 serving = 1 cup milk/yogurt = 1 1/2 ounces natural cheese = 2 ounces processed cheese.

  • Milk
  • Cheese
  • Yogurt


Proteins include meats, beans, eggs, nuts, and seeds. Be careful of fat content when you’re eating from this group; opt for lean red meat and poultry.

Eat 2-3 servings of protein. 1 serving = 2 ounces cooked meat = 1/2 cup cooked beans

  • Poultry
  • Nuts
  • Meat

Fats, Oils, and Sweets

You should only eat sparingly in this food group. However, there are some healthier alternatives to many common fats, oils, and sweets, and the list below focuses on only healthy snacks in this category.

Tags: dairy, fruits, grains, protein, vegetablesHealthy Snacking, Slideshow

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