Nutrition Basics

So, how many servings are right for me?

No, you don't have to force feed yourself 11 servings of pasta per day. Nor do you have to cut yourself off after a cup or two of fruit juice.

The pyramid shows a range of servings for each major food group. The number of servings that are right for you depends on how many calories you need, which in turn depends on your age, sex, size, and activity level. Almost everyone should have at least the lowest number of servings recommended for each group to ensure adequate energy during the day.

I don't see wine in the food pyramid, why?

Alcoholic beverages are not in the food pyramid because they supply calories but few nutrients. So, drink in moderation. Heavy alcohol consumption raises the risk for high blood pressure, stroke, heart disease, certain cancers, accidents, violence, suicides, birth defects, and overall mortality (deaths). As if that's not bad enough, too much alcohol may cause cirrhosis of the liver, inflammation of the pancreas, and damage to the brain and heart. Heavy drinkers also are at risk of malnutrition because alcohol contains calories that may substitute for those in more nutritious foods.

Who should not drink?

Children and adolescents
People who cannot control their drinking
Women who are trying to conceive or who are pregnant
People planning to drive
People using prescription and over-the-counter medications

"5 A Day" keeps the doctor away
Challenge yourself to try to eat at least five servings of fruits and vegetables a day to kick start your healthful diet. A major reason to eat more fruits and vegetables is their incredible nutritious value. Unless baked in a pie or dripping in butter, most are low in fat and calories--except avocados, coconut and olives, all of which contain fat naturally. Many are excellent sources of the important vitamins A and C and provide loads of fiber. Here are some guidelines to help you rise to the occasion.

In selecting your daily intake of fruits and vegetables, the National Cancer Institute recommends choosing:

At least one serving of a vitamin A-rich fruit or vegetable a day, like carrots.
At least one serving of a vitamin C-rich fruit or vegetable a day, like oranges or tomatoes.
At least one serving of a high-fiber fruit or vegetable a day, like apples or broccoli.

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