GUIDE TO

GOOD EATING
Every day eat different foods from each food group.
®

MILK
Group
3 cups

MEAT
Group
51/2 ounces

VEGETABLE
Group
2 /2 cups
1

FRUIT
Group
2 cups

GRAIN
Group
6 ounces

(Make half
whole grains)

For a 2,000 calorie diet, you need the amounts above from each food group.
To find the amounts that are right for you go to MyPyramid.gov
GUIDE TO Anyone can eat for good health.
Just follow these simple steps:
2. Eat different foods from each
food group every day.

GOOD 1. Eat foods from all

Five Food Groups every day.
Some foods in a food group are better
sources of a nutrient than others. By eating
several foods from each food group, you

EATING ® Foods in the Five Food Groups are

nutrient rich. Each group provides
different nutrients.
increase your chance of getting all the
nutrients you need.
3. Select lean or low-fat foods more often.
Every day eat: Suggested Serving Sizes

MILK
Group
for calcium
3 cups
Cheese Cottage cheese Frozen yogurt,
Milk Yogurt 11⁄2 oz or 1⁄3 cup shredded 1
⁄2 cup pudding
1 cup 1 cup (equivalent to 1 cup) (equivalent to 1⁄4 cup) 1
⁄2 cup

MEAT
Group
for iron
Cooked dried peas,
5 /2 ounces
1
Cooked Cooked lean Egg Peanut butter dried beans
lean meat poultry, fish 1 2 tbsp 1
⁄2 cup
3 oz 3 oz (equivalent to 1oz) (equivalent to 2oz) (equivalent to 2oz)

VEGETABLE
Group
for vitamin A
2 /2 cups
1
Raw leafy vegetable Potato
Juice Raw vegetable 2 cups Cooked vegetable 1 medium
1 cup 1 cup (equivalent to 1 cup) 1 cup (equivalent to 1 cup)

FRUIT
Group
for vitamin C
2 cups Raw, canned, or Apple Grapefruit
Juice cooked fruit 1 small 1
⁄2 Cantaloupe
1 cup 1
⁄2 cup (equivalent to 1 cup) (equivalent to 1⁄2 cup) 1 cup

GRAIN
Group
for fiber
6 ounces English muffin, Pasta, rice, grits, Tortilla, roll,
Bread hamburger bun Ready-to-eat cereal cooked cereal muffin
(Make half whole grains) 1
⁄2
1 slice 1 oz 1
⁄2 cup 1
(equivalent to 1oz) (equivalent to 1oz) (equivalent to 1oz) (equivalent to 1oz) (equivalent to 1oz)

OILS EXTRA FOODS

Oils are not in a food group Some foods don’t have enough
but you need some for good nutrients to fit in any of the Five
health. Get your oils from fish, Food Groups. These foods are okay
nuts, avocados, and liquid oils to eat in moderation. They should
such as canola, olive, corn or not replace foods from the Five
soybean oil. Food Groups.

0001N 9 2006, Copyright © 1992, 8th Edition, NATIONAL DAIRY COUNCIL,

®

Rosemont, IL 60018-5616. All rights reserved. Printed in U.S.A.