The Food Pyramid

low carb foods

Food pyramid guide
Released in 1992, the food pyramid is a nutrition guide suggesting how much of each food category one should eat each day for a healthy diet.

• 6-11 servings of grain a day such as rice, bread, cereals, and pasta;
• 3-5 servings a day of vegetables, especially green, leafy vegetables;
• 2-4 servings of fruits a day;
• 2-3 servings of meat, fish, eggs, nuts, or beans a day;
• 2-3 servings of dairy products including cheese and yogurt every other day;
• occasional use of fats, oils, and sweets.

My food pyramid:

• Grains, recommending that at least half of grains consumed be as whole grains;
• Vegetables, emphasizing dark green vegetables, orange vegetables, and dry beans and peas;
• Fruits, emphasizing variety and deemphasizing fruit juices;
• Oils, recommending fish, nut and vegetables sources;
• Milk, a category that includes other dairy products;
• Meat and beans, emphasizing low-fat and lean meats such as fish as well as more beans, peas, nuts, and seeds.

Grains

• 1 bread slice
• 1/2 roll
• 5 – 6 small biscuits or 3 – 4 large biscuits
• 1/2 cup of cereals, rise or cooked pasta
• 1 medium baked potato
• 80 g fried potatoes
• 100 g smashed potato

Fruits

• 1 fruit (apple, banana or a medium orange)
• 1/2 grapefruit
• 1 slice melon
• 3/4 cup of fruits juice
• 1/2 cup of small fruits (raspberry, blackberry, blueberry etc.)
• 1/2 cup of sliced fruits, cooked or form a can
• 1/4 cup of figs

Dry vegetables, nuts and seeds

• 1/2 cooked beans
• 6 peanuts
• 2 table spoons of peanut butter
• 1/3 cup of nuts/seeds

Greens

• 1/2 cup of cooked greens
• 1/2 cup of sliced greens
• 1 cup of greens (spinach, green salad)
• 3/4 cup of greens juice

Dairy, eggs

• 1 cup of milk
• 1 cup of soy milk
• 1 glass (250 ml) of yogurt
• 30 – 50 chees
• 1 egg

Oil and fats

• 1 tea spoon of oil
• 1 tea spoon of margarine
• 1 tea spoon of salad dressing
• 1 table spoon of mayonnaise