Fuel the fit

Food Pyramid Refresher Lesson

Food Pyramid Refresher Lesson

Flash back to grade school when you learned about the food pyramid. Do you have any memory of it? Maybe you faintly remember each food group being stacked one upon the other. Or maybe you remember that the pyramid slightly changed its shape. But do you remember the serving sizes that go with each food group?

Here is a little refresher to catch you up to speed or bring back that knowledge you tucked away a few years ago:



The following are example servings for each food group, brought to you by the American Heart Association:


  • 1 slice bread
  • 1 oz dry cereal (check nutrition label for cup measurements of different products)
  • 1/2 cup cooked rice, pasta, or cereal (about the size of a baseball)


  • 1 cup raw leafy vegetables (about the size of a small fist)
  • 1/2 cup cut-up raw or cooked vegetables
  • 1/2 cup vegetable juice


  • 1 medium fruit (about the size of a baseball)
  • 1/4 cup dried fruit
  • 1/2 cup fresh, frozen, or canned fruit
  • 1/2 cup fruit juice


  • 1 cup fat-free or low-fat milk
  • 1 cup fat-free or low-fat yogurt
  • 1 and 1/2 oz fat-free or low-fat cheese (about the size of 6 stacked dice)

Fats and Oils

  • 1 tsp soft margarine
  • 1 Tbsp mayonnaise
  • 1 tsp vegetable oil
  • 1 Tbsp regular or 2 Tbsp low-fat salad dressing (fat-free dressing does not count as a serving)

Meat, Poultry, and Seafood 

  • 3 oz cooked meat (about the size of a computer mouse)
  • 3 oz grilled fish (about the size of a checkbook)

Nuts, Seeds, and Legumes

  • 1/3 cup or 1 and 1/2 oz nuts
  • 2 Tbsp peanut butter
  • 2 Tbsp or 1/2 oz seeds
  • 1/2 cup dry beans or peas

 Sticking to the 5 main food groups and their servings, along with taking your daily dose of EnduraQ will help you stay healthy and lose weight.

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