The Pyramid Food Choices Chart

The following chart lists commonly used foods in each food group and the amount of fat in each. Only a few of the thousands of foods we eat are listed. However, they will give you an idea of foods from each food group that are higher and lower in fat.

The Food Guide Pyramid symbol () next to the food items means that food is one of the lowest fat choices you can make in that food group.

You can use the food label to count fat in specific foods. Many labels on food lists the grams of fat in a serving.

How much is a gram of fat?

To help you visualize how much fat is in these foods, keep in mind that 1 teaspoon (1 pat) of butter has 4 grams of fat.

For this amount of food...

count this many...

Bread, Cereal, Rice, and Pasta Group

Eat 6 to 11 servings daily

Servings

Grams of Fat

Bread, 1 slice

1

1

Hamburger roll, bagel, english muffin, 1

2

2

  Tortilla, 1

1

3

Rice, pasta, cooked, 1/2 cup

1

Trace

  Plain crackers, small, 3-4

1

3

  Breakfast cereal, 1 oz.

1

*

  Pancakes, 4" diameter, 2

2

3

  Croissant, 1 large (2 oz.)

2

12

  Doughnut, 1 medium (2 oz.)

2

11

  Danish, 1 medium (2 oz.)

2

13

  Cake, frosted, 1/16 average

1

13

  Cookies, 2 medium

1

4

  Pie, fruit, 2-crust, 1/6 8" pie

2

19

* Check product label


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Vegetable Group

Eat 3 to 5 servings daily

Servings

Grams of Fat

Vegetables, cooked 1/2 cup

1

Trace

Vegetables, leafy, raw 1 cup

1

Trace

Vegetables, nonleafy, raw, chopped 1/2 cup

1

Trace

  Potatoes, scalloped, 1/2 cup

1

4

  Potato salad, 1/2 cup

1

8

  French fries, 10

1

8

 

 

 

Fruit Group

Eat 2 to 4 servings daily

Servings

Grams of Fat

Whole fruit: medium apple, orange, banana

1

Trace

Fruit, raw or canned, 1/2 cup

1

Trace

Fruit juice, unsweetened, 3/4 cup

1

Trace

  Avocado, 1/4 whole

1

9

 

 

 

Milk, Yogurt, and Cheese Group

Eat 2 to 3 servings daily

Skim milk, 1 cup

1

Trace

Nonfat yogurt, plain, 8 oz.

1

Trace

  Lowfat milk, 2 percent, 1 cup

1

5

  Whole milk, 1 cup

1

8

  Chocolate milk, 2 percent, 1 cup

1

5

  Lowfat yogurt, plain, 8 oz.

1

4

  Lowfat yogurt, fruit, 8 oz.

1

3

  Natural cheddar cheese, 1-1/2 oz.

1

14

  Process cheese, 2 oz.

1

18

  Mozzarella, part skim, 1/2 cup

1

7

  Ricotta, part skim, 1/2 cup

1

10

  Cottage cheese, 4 percent fat, 1/2 cup

1/4

5

  Ice cream, 1/2 cup

1/3

7

  Ice milk, 1/2 cup

1/3

3

  Frozen yogurt, 1/2 cup

1/2

2

 

For this amount of food...

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Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group

Eat 5 to 7 oz. daily

Servings

Grams of Fat

Lean meat, poultry, fish, cooked

3 oz.

6

  Ground beef, lean, cooked

3 oz.

16

  Chicken, with skin, fried

3 oz.

13

  Bologna, 2 slices

1 oz.

16

  Egg, 1

1 oz.

5

Dry beans and peas, cooked, 1/2 cup

1 oz.

Trace

  Peanut butter, 2 tbsp.

1 oz.

16

  Nuts, 1/3 cup

1 oz.

22

 

 

 

Fats, Oil, and Sweets

Use sparingly

Butter, margarine, 1 tsp.

-

4

Mayonnaise, 1 tbsp.

-

11

Salad dressing, 1 tbsp.

-

7

Reduced calorie salad dressing, 1 tbsp.

-

*

Sour cream, 2 tbsp.

-

6

Cream cheese, 1 oz.

-

10

Sugar, jam, jelly, 1 tsp.

-

0

Cola, 12 fl. oz.

-

0

Fruit drink, ade, 12 fl. oz.

-

0

Chocolate bar, 1 oz.

-

9

Sherbet, 1/2 cup

-

2

Fruit sorbet, 1/2 cup

-

0

Gelatin dessert, 1/2 cup

-

0

What about alcoholic beverages?

If adults choose to drink, they should have no more that 1 to 2 drinks a day. Alcoholic beverages provide calories, but little or no nutrients. These standard-size drinks each provide about the same amount of alcohol.

Alcoholic Beverages

 

Calories

Beer, 12 fl. oz. (1 regular can)

150

Wine, dry, 5 fl. oz.

100

Liquor, 1-1/2 oz. *

100

* A mixer such as a soft drink will add more calories.

 

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