The Food Guide Pyramid

Fats, oils, and sweets (eat sparingly)

Milk products: Skim or low-fat milk, yogurt, low-fat or nonfat cheeses or cottage cheese

Meats and other high-protein foods: Lean meats, poultry, fish, eggs (3 to 4 yolks per week), cooked dry beans, peas, lentils, peanut butter, nuts, seeds, tofu

Fats, oils, and sweets (eat sparingly)

Vegetables: Fresh or cooked vegetables, vegetable sauces, or juices

Fruits: Fresh fruit (apple, apricots, banana, berries, dates, figs, grapefruit, grapes, guava, kiwi, mango, melon, nectarine, orange, pineapple), canned fruit, juices

Grains: Whole-grain breads, bagels, English muffins, breakfast cereals (whole-grain, cooked, or ready-to-eat), crackers, tortillas, pancakes, pasta, rice

The Food Guide Pyramid was developed by the U.S. Department ofAgriculture. The pyramid incorporates many principles that emphasize a plant-based diet that is low in fat, high in fiber, and rich in important vitamins, minerals, and other nutrients. All of these factors contribute to optimal health and help you to control your weight and to reduce the risk of heart disease and some types of cancer. The arrangement of the food groups in a pyramid shape calls attention to the kinds of foods to eat more of and those to eat in moderation.

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