As you visit the MyPyramid website at www.mypyramid.gov to learn more about the USDA recommendations as to what you should be eating, you might be wondering what types of foods belong in each of the food groups, or what a a cup, oz-eq (= ounce-equivalent), tsp (teaspoon), tbsp, tablespoon, or discretionary calorie is. We have the answers for you below.
What’s in a Food Group?
What’s a cup, oz-eq, or tsp?
Fruit
1 cup = 1 cup fruit, 1 cup 100% fruit juice, or 1?2 cup dried fruit.
All fresh, frozen, canned, and dried fruits as well as fruit juices.
Vegetables
1 cup = 1 cup raw or cooked vegetables or vegetable juice or 2 cups raw leafy greens.
All fresh, frozen, canned, and dried vegetables as well as vegetable juices.
Grains
1 oz-eq = 1 slice bread, 1 cup ready-to-eat cereal, 1?2 cup cooked rice, pasta, or cereal.
Bread, pasta, and cereals made from wheat, rice, oats, cornmeal, and barley.
According to the U.S. Department of Agriculture, at least half of all the grains you eat should be from whole-grain products. Source:
Meats and beans (protein)
1 oz-eq = 1 oz lean meat, poultry, or fish, 1 egg, 1 Tbsp nut butter, 1?4 cup cooked beans, or 1?2 oz nuts or seeds.
Lean meats, poultry, fish, eggs, beans, nuts, and seeds.
My Food Pyramid 3
Milk (dairy)
1 cup = 1 cup milk or yogurt, 1.5 oz natural cheese, or 2 oz processed cheese.
Milk, yogurt, and cheese but not cream cheese, cream, or butter.
Aim for hard cheeses for less calorie, and low fat cheeses are ideal.
Oils and Fats
1 tsp = 1?3 Tbsp vegetable oil, 1?2 Tbsp soft margarine or mayonnaise, 1 Tbsp salad dressing, 8 large olives, 1?6 medium avocado, 1?2 Tbsp nut butter, 1?3–1?4 oz nuts and seeds.
Fats from plants and fish (canola, corn, olive, soybean, and sunflower oil), soft margarine, mayonnaise, salad dressing, nuts, olives, and avocados, all contain high amounts of fat, and so while they definitely have nutritional value, their intake should be limited.
Discretionary calories
We recommend that these calories be spent on low-fat foods without added sugars—instead of on cakes, cookies, chips, or ice cream. Proteins help you feel full and have the most health benefit, so the next time you feel like snacking, why not try a sandwich instead of cake or chips?
Avoiding portion distortion
What if you don’t have a lot of fancy measuring cups and spoons at home, or you are out eating? Well, you can learn to eyeball your measurements so you don’t overeat, and particularly so you don’t fall prey to restaurant ‘portion distortion.’
Use these guides as a general estimate of how much you should be eating, and remember, you can eat as much salad as you like so long as you don’t cover it in high calorie dressing. Always ask for it on the side.
1 cup-the size of your balled fist
1 ounce-the size of 2 dice
3 ounces of protein, the size of a deck of cards
1 teaspoon-about the size of your thumbnail
1 tablespoon- about the size of your thumb
Try to stick to the pyramid, customize it for your own age, gender, and level of activity, and you will not only be able to maintain a healthy weight, but a slight increase in activity, and perhaps a slight decrease in your calorie intake, and you will see the pounds come off!
