How to Make the Pyramid Work for You

The Food Guide Pyramid shows a range of servings for each major food group. The number of servings that is right for you depends on how many calories you need—which in turn depends on your age, sex, size, and how active you are. Almost everyone should have at least the lowest number of servings in the ranges.

Now take a look at the table below. It tells you how many servings of each major food group you need for your calorie level. It also tells you the total grams of fat recommended for each calorie level. The Dietary Guidelines recommend that Americans limit fat in their diets to 30% of calories. This includes the fat in the foods you choose, as well as the fat used in cooking or added at the table.

How many servings do you need each day?

	Many women, older adults	Children, teen girls, active women, most men	Teen boys, active men
Calorie level*	about 1,600	about 2,200	about 2,800
Bread Group	6	9	11
Vegetable Group	3	4	5
Fruit Group	2	3	4
Milk Group	2-3**	2-3**	2-3**
Meat Group	2, for a total of 5 ounces	2, for a total of 6 ounces	3, for a total of 7 ounces
Total Fat (grams)	53	73	93

*These are the calorie levels if you choose low-fat, lean foods from the five major food groups and foods from the fats, oils, and sweets group sparingly.

**Women who are pregnant or breast-feeding, teenagers, and young adults age 24 and younger need 3 servings.