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TRUSTED FOR FOUR DECADES.
— Grains: 6-11 servings. Serving sizes: whole grain bread, 1 slice; cooked rice, cereal or pasta, ½ cup; dry cereal, 1 cup.
— Vegetables and fruits: 5-9 servings. Serving sizes: raw vegetable salad, 1 cup; cooked vegetables or fruits, ½ cup; dark green and deep yellow vegetables, ½ cup; dried fruit, ¼ cup.
— Dairy or alternatives: 2-4 servings. Serving sizes: milk, yogurt, buttermilk, or cottage cheese, 1 cup. Dairy foods should be fortified with 25% or more of the recommended daily intakes of calcium, vitamin B12, vitamin D, and vitamin A.
— Legumes, nuts, and seeds: 2-4 servings. Serving size: dried beans or peas, ½ cup; 1 whole egg or 2 egg whites; tofu, ½ cup; meat analogs, ½ cup; nuts or seeds, ¼ cup; nut butter, 2 T.
— Fats, oils, and sugars: 2 T daily of vegetable oils rich in linoleic acid, such as canola, olive, soy, sunflower, or corn.
Note: This pyramid is based on caloric need. Sedentary patients should choose the lower numbers of servings, very active patients choose the higher numbers.
Source: Seventh Day Adventist Dietetic Association, Angwin, CA.