food pyramid - from http://www.dietbites.com/diet-food-pyramid.html 1,200 Calories Per Day Diet* Food Group Daily Serving Size Fruits 1 cup Vegetables 1.5 cups Grains 4 ounces Meat & Beans 3 ounces Milk 2 cups Oils 4 teaspoons Discretionary Cal Allow 171 Calories ================================================================================== Nutrition Notes for the 1,200 Calorie Diet Fruits Fresh, frozen, canned, dried, juice 1 cup of 100% fruit juice equals 1 cup of fruit from the Fruit Group Vegetables - The Breakdown for 1,200 Calorie Daily Diet Fresh, frozen, canned, dried and juices Dark Green Veggies - 1.5 cups per week Orange Veggies - 1 cup per week Legumes - 1 cup per week Starchy Vegetables - 2.5 cups per week Other Vegetables - 4.5 cups per week 2 cups of raw leafy greens equals 1 cup from the Vegetable Group Grains Includes oats, barley, rice, wheat, cornmeal, bread, pasta, oatmeal, cereal, tortillas, grits 1 slice of bread equals 1 ounce from the Grain Group 1/2 cup of cooked pasta, rice or cereal equals 1 ounce from the Grains Group 1/2 of grains consumed should be whole grains Meat & Beans 1 ounce of meat (beef, chicken, pork, turkey, fish) equals 1 ounce 1 egg equals 1 ounce 1/4 cup of cooked dry beans equals 1 ounce 1 Tablespoon of peanut butter equals 1 ounce 1/2 ounce of nuts and/or seeds equals 1 ounce Milk 1 cup of milk or yogurt equals 1 cup from the Milk Group 1 1/2 ounces of natural cheese or 2 ounces of processed cheese equals 1 cup Cream cheese, butter and cream are not considered as part of the Milk Group Sources should be skimmed, low fat Oils Includes oils that retain liquid state at room temperature such as canola, sunflower, olive oil, corn oil, soybean oil. Includes foods high in oil such as certain species of fish, avocados, nuts & olives. Includes processed foods such as Mayo, salad dressings and soft margarine are chiefly oil. Discretionary Calories Includes foods low in fat or fat free with no added sugar. *Amounts based on information from the USDA and are estimated calorie needs.

• @Ritchelle (3790)

• Philippines

food pyramid - from http://www.dietbites.com/diet-food-pyramid.html 1,200 Calories Per Day Diet* Food Group Daily Serving Size Fruits 1 cup Vegetables 1.5 cups Grains 4 ounces Meat & Beans 3 ounces Milk 2 cups Oils 4 teaspoons Discretionary Cal Allow 171 Calories ================================================================================== Nutrition Notes for the 1,200 Calorie Diet Fruits Fresh, frozen, canned, dried, juice 1 cup of 100% fruit juice equals 1 cup of fruit from the Fruit Group Vegetables - The Breakdown for 1,200 Calorie Daily Diet Fresh, frozen, canned, dried and juices Dark Green Veggies - 1.5 cups per week Orange Veggies - 1 cup per week Legumes - 1 cup per week Starchy Vegetables - 2.5 cups per week Other Vegetables - 4.5 cups per week 2 cups of raw leafy greens equals 1 cup from the Vegetable Group Grains Includes oats, barley, rice, wheat, cornmeal, bread, pasta, oatmeal, cereal, tortillas, grits 1 slice of bread equals 1 ounce from the Grain Group 1/2 cup of cooked pasta, rice or cereal equals 1 ounce from the Grains Group 1/2 of grains consumed should be whole grains Meat & Beans 1 ounce of meat (beef, chicken, pork, turkey, fish) equals 1 ounce 1 egg equals 1 ounce 1/4 cup of cooked dry beans equals 1 ounce 1 Tablespoon of peanut butter equals 1 ounce 1/2 ounce of nuts and/or seeds equals 1 ounce Milk 1 cup of milk or yogurt equals 1 cup from the Milk Group 1 1/2 ounces of natural cheese or 2 ounces of processed cheese equals 1 cup Cream cheese, butter and cream are not considered as part of the Milk Group Sources should be skimmed, low fat Oils Includes oils that retain liquid state at room temperature such as canola, sunflower, olive oil, corn oil, soybean oil. Includes foods high in oil such as certain species of fish, avocados, nuts & olives. Includes processed foods such as Mayo, salad dressings and soft margarine are chiefly oil. Discretionary Calories Includes foods low in fat or fat free with no added sugar. *Amounts based on information from the USDA and are estimated calorie needs.