You need the most servings from the bottom of the pyramid and the fewest from the top. Fats, Oils and Sweets Eat small amounts of fat and sugar. Most Americans eat way too much of these. Milk, Yogurt and Cheese For plenty of bone-building calcium, eat at least three servings a day. Meat, Fish and Other Protein Eat three servings a day of beef, fish, chicken, nuts, eggs or dried beans.
Vegetables Eat four servings a day of crunchy greens, carrots, tomatoes, and other veggies.
Every piece of fruit is packed with important vitamins and other nutrients. Eat at least three servings a day. Grains This group includes bread, rice, cereal and pasta. Try for nine servings thoughout the day.