Food Pyramid

The Food Pyramid and the Vegetarian Food Pyramid

The food pyramid is a simple diagram (shaped like a pyramid) that the US Department of Health provides to give the public some general diet and nutritional guidelines for sensible eating habits (which are especially useful when following any weight loss program).

It is composed of six different food groups and the food groups listed on the bottom of the pyramid are meant to be eaten in much greater quantity than those at the top of the food pyramid.
What counts as a serving? Assess your diet quality and energy balance

Food pyramid

Below is now a new and "modified" version of the food pyramid designed especially for vegetarians. The vegetarian food pyramid is not too different from the regular food pyramid.
Vegetarian Food Pyramid (health, diet, and weight loss aid)

WHAT COUNTS AS A SERVING?

Bread, Cereal, Rice, and Pasta Group (Grains Group)—whole grain and refined

1 slice of bread
About 1 cup of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

1 cup of raw leafy vegetables
1/2 cup of other vegetables cooked or raw
3/4 cup of vegetable juice

Fruit Group

1 medium apple, banana, orange, pear
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group (Milk Group)*

1 cup of milk** or yogurt**
1 1/2 ounces of natural cheese** (such as Cheddar)
2 ounces of processed cheese** (such as American)

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

2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans^# or 1/2 cup of tofu counts as 1 ounce of lean meat
2 1/2-ounce soyburger or 1 egg counts as 1 ounce of lean meat
2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat

*	This includes lactose-free and lactose-reduced milk products. One cup of soy-based beverage with added calcium is an option for those who prefer a non-dairy source of calcium.
**	Choose fat-free or reduced-fat dairy products most often
#	Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or the vegetable group. As a vegetable, 1/2 cup of cooked, dry beans counts as 1 serving. As a meat substitute, 1 cup of cooked, dry beans counts as 1 serving (2 ounces of meat).