Dietary Guidelines for Dummies?

                   

Building Meals with MyPyramid Dietary Guidelines

   

1/2 cup cooked rice, pasta, or cooked cereal1 ounce dry pasta or rice1 slice bread1 cup flaked cereal

   

2 cups leafy greens1 cup chopped or cooked vegetable1 cup of vegetable juice

 

1 cup of raw fruit8 ounces of fruit juice1 large banana or peach1 small apple1 medium pair8 large berries

 

1 cup milk or yogurt1 1/2 ounces of natural cheese2 ounces processed cheese

 

1 ounce lean meat, fish, or poultry1 egg1/2 cup cooked dry beans or tofu1 Tbsp peanut butter1/2 ounce nuts or seeds 6 teaspoons oils A teaspoon equals:1 tsp vegetable oil or trans fat-free soft margarine1 tsp mayonnaise8 large olives1/3 ounce most nuts3/4 tsp peanut butter

       

1 cup oatmeal (2 oz whole grain) with a banana (1/2 cup fruit)1/4 cup raisins (1/2 cup fruit) and 1/2 cup nonfat plain yogurt (1/2 cup milk)Coffee or tea with 2 tsp sugar (32 extra calories)

   

Turkey sandwich made with 2 slices whole grain bread (2 oz whole grains), 2 ounces turkey breast (2 ounces meat), lettuce, tomato (variable cup vegetable), with mustard and 1 1/2 tsp mayonnaise (1 1/4 tsp oil)side salad consisting of 2 cups of salad greens (1 cup vegetable), 1 cup mixed, chopped vegetables (1 vegetable), 1/3 cup shredded cheese (1 cup milk), and 2 Tbsp Italian salad dressing (2 tsp oil)

 

3 1/2 ounces salmon (3 1/2 oz meat) cooked in 2 tsp vegetable oil (2 tsp oil)2-ounce dinner roll (2 oz grain) with 1 1/2 tsp butter (50 discretionary calories)One 5-ounce glass of wine (115 discretionary calories)

 

1 cup frozen nonfat yogurt (1 cup milk) with 1 cup berries (1 cup fruit) and 2 tsp honey (32 discretionary calories )