First, determine your calorie needs. Then, using the information in the following table, determine the number of servings from each food group that you’re allowed, based on your calorie level.
Food Group Servings for Various Calorie Levels
About 1,200
About 1,500
About 1,800
Bread group servings
5
6
8
Vegetable group servings
3
3
5
Fruit group servings
2
3
4
Milk group servings
2
2
2
Meat group
5 ounces
6 ounces
7 ounces
Fats, oils, and sweets
Use very sparingly
The Weight-Loss Pyramid is just like the Food Guide Pyramid, except that the number of servings from each group is decreased to the minimum amount needed for good health. When you’re dieting and cutting calories, it’s more important than ever to choose nutrient-dense foods and not waste calories on “extras” or high fat/sugar/calorie foods that provide little in the way of vitamins and minerals.
It’s also sometimes difficult to get the 1,000 to 1,200 milligrams of calcium required from just two servings of dairy. To help boost your calcium intake from other food sources, include a serving of dark green, leafy vegetables; drink a glass of calcium-fortified orange juice as one of your fruit servings; and, for health insurance, include a calcium supplement.
1 Serving到底是多少量呢,解釋在這裡
Serving Sizes by Food Group
Vegetables
One serving from this group, in the amount show, provides about 25 to 45 calories.
1 cup spinach, lettuce, kale, collards, or other raw leafy green or uncut vegetables such as green beans, mini carrots, or snow peas
1/2 cup any other nonstarchy vegetables (see below), cooked or finely chopped raw
1/2 to 3/4 cup vegetable juice
Fruit
One serving from this group, in the amount shown, provides about 60 to 80 calories.
1 small to medium apple, banana, orange, peach, or other whole fruit
1/2 grapefruit or mango
1/2 cup chopped fruit
15 grapes or 12 cherries
7 dried apricot halves, 3 prunes, or 2 tablespoons raisins
1/2 cup fruit juice
Grains and starchy vegetables
One serving from this group, in the amount shown, provides about 80 calories.
1 slice bread
1 small (6-inch) tortilla
1/2 English muffin
1/2 small bagel
1/2 small (6-inch) pita
1/2 cup hot cereal
1/2 to 3/4 cup cold cereal (11/2 cups puffed cereal with no milk)
1/2 cup cooked pasta or rice
1/2 cup starchy vegetables such as peas, carrots, beans, corn, or potatoes (of any kind).
Proteins
One serving, in the amount shown, provides between 150 to 250 calories.
3 ounces cooked lean meat, poultry, or fish
1 cup cooked dry beans, lentils, or split peas
1 to 11/2 cups (2 to 3 ounces) tofu cubes
2 to 3 eggs
2 tablespoons peanut butter
Milk and dairy products
One serving, in the amount listed, provides 150 to 200 calories. Lower-fat and fat-free dairy products often contain fewer calories. For instance, whole milk contains about 150 calories per cup while 2 percent lowfat milk contains 120 calories per cup, and skim milk contains only 90 calories per cup. When considering flavored yogurts and other dairy products, however, be sure to check the nutrition labels for actual calorie counts because lower fat doesn’t always mean fewer calories.
1 cup whole milk or yogurt
1 1/2 ounces cheese such as cheddar, muenster, brie, blue, Swiss, mozzarella
1/2 cup ricotta cheese
1/3 cup grated Parmesan or Romano
2 ounces American cheese
Fats
One serving, in the amount listed, provides about 35 to 40 calories. Reduced-fat spreads often contain fewer calories.
1 teaspoon butter, margarine, regular salad dressing, regular mayonnaise, or vegetable oil
論壇通告:
個人空間:
論壇轉跳:
贊 
花籃 
投訴
踩 
分享
