Here's why the Food Pyramid Guide and the amount of servings are important, according to the USDA:
Bread and cereal group six to 11 servings
These foods provide complex carbohydrates and are important energy sources. They also provide B vitamins, minerals and fiber. Select whole-grain products to maximize fiber and nutrients.
A serving equals one slice of bread, 1 ounce of ready-to-eat cereal or 1/2 cup cooked pasta.
Fruits two to four servings
Fruits are rich sources of vitamins, most notably vitamin C. They are low in fat and calories. The USDA recommends fresh fruits and fruit juices, and frozen, canned or dried fruits. Avoid fruit processed with heavy syrups and sugar-sweetened juices.
A serving equals one medium apple, 1/2 cup of chopped fruit or 3/4 cup of fruit juice.
Vegetables three to five servings
Vegetables provide vitamins (especially A and C), are excellent sources of fiber and are naturally low in fat. For maximum nutrients, select dark leafy greens, deep-yellow or orange vegetables, and starchy vegetables like potatoes and yams.
One serving equals 1 cup raw leafy greens, 1/2 cup chopped vegetables or 1/4 cup of vegetable juice.
Meat two to three servings
Animal foods, beans, nuts and seeds are excellent sources of protein, iron, zinc and B vitamins. Tofu and white beans also supply calcium. Some seeds, like almonds, are good sources of vitamin E.
One serving equals 2 to 3 ounces of cooked lean meat, one egg or 2 tablespoons of nuts.
Milk two to three servings
Milk products are the richest sources of calcium. They also provide protein and vitamin B12. Choose low-fat varieties to keep calories, cholesterol and saturated fat at a minimum.
One serving equals 1 cup of milk, 1 1/2 ounces of natural cheese or 1 cup of yogurt.
Fats sparingly
These foods provide calories but little else nutritionally. However, vegetable oil is a rich source of vitamin E and molasses is a good source of iron.
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