Food Pyramid

Looking for some solid advice on what to eat? The United States Department of Agriculture and the Oldways Preservation and Exchange Trust have designed food pyramids guidelines on what kinds of food to choose and how many servings to eat to help you plan your daily diet.

Preschoolers (children 2-5 years of age)

Fats, Oils, & Sweets	3 teaspoons of oil a day Limit your extras (fats and sugars) to 165-170 calories (depending on total calories)
Milk, Yogurt, & Cheese	2 cups
Meat, Poultry, Fish, Beans, Eggs, & Nuts	2-5 ounces (depending on total calories)
Vegetables	1-2 cups
Fruits	1-1 1/2 cups
Grains	3-5 ounces

Aim to make half of your grains whole grains.

Physical activity is also important for health. You should get at least 60 minutes of physical activity on most or all days.

Kids (children 6-11 years of age)

Fats, Oils, & Sweets	4-5 teaspoons of oil a day Limit your extras (fats and sugars) to 170-195 calories (depending on total calories)
Milk, Yogurt, & Cheese	3 cups
Meat, Poultry, Fish, Beans, Eggs, & Nuts	5 ounces
Vegetables	2 1/2 cups
Fruits	1 1/2 cups
Grains	6 ounces

Aim to make half of your grains whole grains.

Physical activity is also important for health. You should get at least 60 minutes of physical activity on most or all days.

USDA for Adults

Fats, Oils, & Sweets	Use sparingly; 5-7 teaspoons oil Discretionary calories (sugars, fats, alcohol) range from 195-360 daily depending on total calorie level.
Milk, Yogurt, & Cheese	3 cups
Meat, Poultry, Fish, Beans, Eggs, & Nuts	5-6 1/2 ounces
Vegetables	2 1/2-3 cups
Fruits	1 1/2-2 cups
Grains	5-8 ounces

Aim to make half of your grains whole grains.

Physical activity is also important for health. You should get at least 60 minutes of physical activity on most or all days.

Vegetarian

Eggs & Sweets	Weekly
Nuts & Seeds	Daily
Egg Whites, Soy, & Dairy	Daily
Plant Oils	Daily
Fruits & Vegetables	At every meal
Legumes & Beans	At every meal
Whole Grains	At every meal

Drink 6 glasses of water daily for good health.

Wine, Beer, & Other Alcohol in moderation.

Physical activity daily.

Asian

Meat	Monthly
Sweets	Weekly
Fish & Shellfish, or Dairy	Optional Daily
Egg & Poultry	Weekly
Vegetable Oils	Daily
Fruits	Daily
Legumes, Nuts, & Seeds	Daily
Vegetables	Daily
Rice, Noodles, Breads, Millet, Corn, & Other Grains	Daily

Drink enough water daily for good health.

Sake, Wine, Beer, & Other Alcoholic Beverages in moderation, primarily with meals.

Physical activity daily.

Latin American

Meat Eggs & Sweets	Weekly
Fish & Shellfish	Daily
Milk Products & Plant Oils	Daily
Poultry	Daily
Fruits	At every meal
Beans, Whole Grains, Tubers, Pasta & Nuts	At every meal
Vegetables	At every meal

Drink 6 glasses of water daily for good health.

Wine, Beer, & Other Alcohol in moderation.

Physical activity daily.

Mediterranean

Meats and Sweets	Sparingly
Poultry, Eggs, Cheese and Yogurt	Small portions daily to weekly
Fish and Seafood	Often, at least two times per week
Fruits, Vegatables, Grains (Mostly Whole), Beans, Seeds, Nuts, Olive Oil, Herbs and Spices	Daily - base every meal on these foods

Drink enough water daily for good health.

Drink wine in moderation.

Be physically active.

Enjoy meals with others