Serves: 5

Food Guide Pyramid: A nutrition education guide from the U.S. Department of Health and Human Services and U.S. Department of Agriculture. It groups foods according to their primary nutrient content and outlines the recommended number of servings from each food group needed to maintain a balanced and healthful diet.

Minerals: Elements other than carbon, hydrogen, oxygen and nitrogen that are nutritionally essential in very small amounts. Minerals are inorganic elements, such as calcium and iron, and are found in foods and water.

Nutrients: Substances that build, repair and maintain body cells. Nutrients include protein, carbohydrate, fat, water, vitamins and minerals.

Protein: Provides energy and structural support of body cells. Protein, made from building blocks of amino acids, is important for growth.

Vitamins: Essential for controlling body processes. Vitamins are found in small amounts in many foods. Unlike minerals, vitamins are organic compounds that contain carbon. Some common vitamins include vitamins A, B vitamins (such as thiamin, niacin, riboflavin) and vitamin C, among others. Folic acid has gained a lot of attention in recent years and is being added to more and more food products. This vitamin is necessary for all cells to function. It may protect against heart disease and nerve damage.

How Much Is a Serving from the Food Pyramid?

Breads, Cereal, Rice and Pasta Group: 1 slice bread a small roll or muffin 1/2 bun, bagel or English muffin 1/2 to 1 1/2 cups ready-to-eat cereal (depends on density of individual cereals) 1/2 cup cooked cereal, rice or pasta 3 or 4 small or 2 large crackers 2 breadsticks (4 x 1/2 inch) 3 cups popcorn 2 medium cookies.

Fruit Group: 1 medium fresh fruit or 1/2 grapefruit 1 medium wedge melon 3/4 cup fruit juice 1/2 cup berries 1/2 cup cooked or canned fruit 1/4 cup dried fruit.

Vegetable Group: 1/2 cup chopped raw, cooked or canned vegetables 3/4 cup vegetable juice 1 cup raw leafy vegetables 1 medium potato.

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group: 2 to 3 ounces cooked lean meat, poultry or fish (3 ounces is about the size of deck of cards) 4 ounces tofu. Count the following as 1 ounce of meat: 1 egg 3 egg whites 2 tablespoons peanut butter or whole nuts or seeds 1/2 cup cooked dried beans.

Milk, Yogurt and Cheese Group: 2 cups cottage cheese 1 cup milk, yogurt or pudding 1 1/2 ounces cheese 1 1/2 cups ice cream, ice milk or frozen yogurt.

Fats, Oils and Sweets: Use sparingly.

From "Betty Crocker's Complete Cookbook, Everything You Need to Know to Cook Today, 9th Edition." Text Copyright 2000 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

More Recipes from the Betty Crocker's Cookbook, 9th Edition Cookbook:
AMOUNTS OF FOOD FOR A CROWD
COLD FOOD STORAGE CHART
FRUIT AND VEGETABLE YIELDS
HELPFUL NUTRITION AND COOKING INFORMATION
MENU PLANNING BASICS 1: GENERAL TIPS
MENU PLANNING BASICS 2: THE FOOD GUIDE PYRAMID
MENU PLANNING BASICS 3: FOOD SAFETY
MICROWAVE COOKING AND HEATING CHART
TABLE SETTING AND ENTERTAINING