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Your Food Guide Pyramid provides you with a range of options to suit your unique nutritional needs. The Pyramid offers choices from 6 food groups, recommending specific amounts from each – varying for every member of your family – depending on age, sex and the level of physical activity.

This table shows a daily nutrition plan for you and your family:

Number of servings recommended
Food groups Children Teenage girls and women Teenage boys Men
Grains 3-5 5-6 6-7 6-8
Vegetables 1-1 ½ 2-2 ½ 2 ½ -3 2 ½ -3
Fruits 1-1 ½ 1 ½ -2 1 ½ -2 2
Milk 2 3 3 3
Meat and beans 2-4 5-5 ½ 5-6 5 ½-6 ½
Oils 3-4 5-6 5-6 6-7

Note: These amounts are appropriate for individuals who are moderately active and for those who perform about half an hour of physical activity everyday. Those who are more physically active can have more food servings to meet their energy needs.

Pyramid tips:
1.An essential part of the Pyramid involves performing physical activity daily or on most days like walking, running, jogging, biking and swimming
2.Choose half of your grain servings as whole grains, for example: whole wheat bread, burghul and brown rice
3.Do not forget to eat food from all the food groups for complete nutrition
4.Take your time in changing your food habits to become healthier. Change does not happen overnight.

For more information on the Food Guide Pyramid and the actual foods available in each food group, read:

What’s the Food Guide Pyramid?
Get your servings right with the Food Guide Pyramid

Source: United States Department of Agriculture

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