A food pyramid portrays the ideal number of servings from each essential food group to consume each day. In 1974, Sweden released the first pyramid. The "Food Guide Pyramid" was familiarized by the United States Department of Agriculture (USDA) in 1992. It was renamed "MyPlate" in 2011 after being modified to "MyPyramid" in 2005.


What is the definition of a serving?

For each food type, the Pyramid depicts a variety of serving sizes. The amount of servings a person should consume is determined by the amount of calories required. That, in turn, is contingent on your ability to:

  •  Age.
  •   Sex.
  •   Size.

Level of physical activity

The portions indicated should only be considered as a suggestion for most individuals. While some may believe that this amount of food is excessive for 10- and 11-year-olds, they require the same range of meals as their elders. For the bread, fruit, vegetable, and meat categories, ten and eleven-year-olds should consume at least the lowest number of servings listed on the Pyramid.

Food Serving Sizes

The size of a serving is smaller than you would expect. Serving sizes for each food category are listed below.

Bread, cereal, rice, and pasta category

 (6-11 servings a day recommended)

The appropriate serving is:

   1 slice of bread

   1 oz of ready-to-eat cereal

    1/2 cup cooked pasta

    1/3 cup rice

    1/2 cup cooked cereal (oatmeal, cream of wheat, grits)

    4-6 crackers

Milk, yoghurt & cheese Category

(Recommended two to three-3 servings a day)

For dairy goods and recipes, choose to skim or 1% milk and soft cheeses like cottage, ricotta, mozzarella, parmesan, and Neufchatel. Saturated fat, which can block arteries, is less prevalent in these foods.


·        The appropriate serving is:

·   1 glass of milk

·    1 small cup unflavored yoghurt

·  1 1/2 oz of natural cheese or 2 oz processed cheese

·     1/2 cup of ice cream or ice milk


 Fruit Category

(Recommended Two-Four servings a day)

The appropriate serving is:

·    1 average-sized fruit, such as an apple, orange, banana, or pear

·    1/2 bowl of raw, cooked, canned, or frozen fruits

·    3/4 box (6 oz) of 100 per cent fruit juice

·    1/4 cup dried fruit, like raisins, apricots, or mango


  Vegetable Category

(Recommended three to five servings a day)

·        The appropriate serving is:

·    1 cup of fresh (carrots, broccoli) or leafy vegetables (i.e., lettuce, spinach)

·    1/2 bowl cooked vegetables from farm or garden

·     3/4 bowl of vegetable juice


Meat, poultry, fish, dry beans, eggs & nuts group

(2-3 servings or 6-9 oz a day recommended)


3 oz of chicken, beef, pig, fish, or veggie burger counts as one serving of meat or meat alternative. Remember that a 3-oz amount is the size of a complete deck of cards or a woman's hand when judging a meat portion.


If you're going to consume red meat, go for lean cuts like round, sirloin, and flank. Because these cuts have less fat, they are tough and will benefit from marinating or crockpot cooking with liquid to make them more tender. Maintain a part size of a deck of cards. Moderate meat consumption frees up more plate room for cancer-fighting fruits, veggies, and grains.

·        The appropriate  meat alternative serving is:

·    1/2 plate cooked or canned legumes (beans and peas)

·    1 egg

·     Handful of nuts

·     2 spoons of peanut butter


Fats, oils & sweets

Fats and sweets should be eaten sparingly. They are high in calories and fat.

A serving of fat is:

·                  1 teaspoon of oil or regular mayonnaise

·                  1 tablespoon of light mayonnaise

·                  1 tablespoon of regular or 2 tablespoons of creamy salad dressing

·                  2 tablespoons of sour cream

·                  1 strip of bacon

A serving of sweets is:

·                  1 3-inch cookie

·                  1 plain doughnut

·                  4 chocolate kisses

·                  1 teaspoon of sugar or honey



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