• Start with plenty of breads, cereals, rice and pasta: 6-11 servings per day, depending on your calorie level. For example: If your goal is 1,600 calories per day, 6 servings from the bread/cereal/rice/pasta group are suggested. For a 2,800 calorie diet (teen boys and active men), 11 servings are recommended.
• Don't forget those fruits and veggies! Loaded with lots of vitamins and minerals to keep you going, most foods in this group are low in calories, with little or no fat and lots of fiber to fill you up. Help yourself to 3-5 servings of vegetables and 2-3 servings of fruit each day.
• Add 2 -3 servings from the milk group. Stick to low-fat dairy products like skim milk, part-skim or low-fat cheese, and low-fat or non-fat yogurt.
• Choose 2-3 servings from the meat group. Limit your portion size and think lean-meat with visible fat trimmed, poultry with skin removed, or fish. Try going "meatless" occasionally, substituting cooked dry beans and peas for meat. Other protein sources like egg yolks, nuts, seeds, and peanut butter should be eaten in moderation because they're high in fat.
• Take it easy on fat-laden, sugary foods-the "tip" of the pyramid. Fats, oils and sweets should be used sparingly. Use small amounts of salad dressings and spreads like margarine and mayonnaise. Try reduced-fat or non-fat substitutes.

What Is A "Serving?"
As you follow your fat budget and use the Food Guide Pyramid to guide your daily food choices, it's important to know what's meant by a "serving." Often, one serving is a single unit, like an apple or a slice of bread. Or it might be measured by a half-cup, a tablespoon, or by a specific number of ounces.