Above, is the Food Pyramid. This is the old guide. I will also do a review of the new one, which does ask for smaller servings, but that is all that changed on it.
Most of us a familiar with it, and some may even strive to eat everything recommended.
As you can see, they give a range of recommended amounts to be eaten per day. This covers various metabolisms and body types.
I am going to focus on the middle ground, so where it may say, 6-11 servings, I will go with 8 servings.
Also, in trying to keep this post under control, I am just going to post amounts, and not pictures, as I think most of us can visualize fairly well, what this would look like in real life.
I am also going to be generous when inputing the foods into fitday, and make the best choices possible. Unprocessed and homemade if possible.
Grains, 8 servings.
2 cups of dry cereal
3 slices of bread
1 cup of rice
2 cups of pasta
Vegatables, 4 servings
4 cups of various veges
Raw or cooked
Fruit, 3 Servings
1 orange
1 Banana
1 cup of Juice
Dairy, 5 servings
2 cups of milk
3 oz of cheese ( the size of 4 dominoes)
1 cup of yogurt
Protein, 3 servings
3 ounces of meat ( same amount as the cheese)
Fats and sweets, sparingly
2 medium cookies for dessert
2 tbls of butter
OK!
Make sure you are sitting down for this.
3,049 Calories
92 grams of Fat
441 grams of Carbs
121 grams of Protein
or
27% Fat
57% Carbs
16% Protein
RDA % RDA
Vitamin A 2,581.6 mcg 700.0 369
Vitamin A 35,090.5 IU -- --
Vitamin B6 3.7 mg 1.3 281
Vitamin B12 10.9 mcg 2.4 455
Vitamin C 149.2 mg 75.0 199
Vitamin D 7.8 mcg 5.0 155
Vitamin D 310.1 IU -- --
Vitamin E 5.8 mg 15.0 39
Vitamin E 8.6 IU -- --
RDA % RDA
Calcium 1,987.8 mg 1,000.0 199
Cholesterol 347.6 mg -- --
Copper 1.7 mg 0.9 187
Iron 31.8 mg 18.0 176
Magnesium 472.1 mg 320.0 148
Manganese 6.8 mg 1.8 376 ( This one is very concering, as Manganese in high levels, causes violence.)
Niacin 34.2 mg 14.0 244
RDA % RDA
Pant. Acid 7.9 mg 5.0 157
Phosphorus 2,189.4 mg 700.0 313
Potassium 4,227.2 mg 4,700.0 90
Riboflav 4.8 mg 1.1 436
Selenium 103.1 mcg 55.0 187
Sodium 3,565.9 mg 1,500.0 238
Thiamin 3.2 mg 1.1 288
Water 2,023.2 g -- --
Zinc 23.8 mg 8.0 297