At the top of this pyramid is the smallest section. This includes the fats, oils, and sweets such as candy, butter, margarine, salad dressing, jelly, sour cream, soda and sweet desserts. All of these should be used sparingly, or not very often. There is no specific serving size for this group because this is the group that you should eat sparingly and not really part of your everyday meals.

The second section in the food guide pyramid is the milk yogurt and cheese. This requires two to three servings per day. The lowest in fat is skim milk and nonfat yogurt. Use these often. One and a half to two ounces of cheese count as one serving from this group because this can replace the same amount of calcium as one cup of milk. Also, choose "part skim" or low fat cheeses when you can, and lower fat milk desserts like ice milk or froze

n yogurts. Examples of one serving are one cup of milk or yogurt, one and one half ounces of natural cheese, or two ounces of process cheese.

The fourth block of the food pyramid is the vegetable group. First, as you may know, there are many different types of vegetables and in which they all provide different amounts of nutrients. The best thing to do is to eat a variety of vegetables to receive all the nutrients your body needs. Include dark-green leafy vegetables and legumes several times a week; they are especially good sources of vitamins and minerals. Legumes also provide protein and can be used in place of meat. You should really watch how much fat you add to your vegetables at the dinner table or during cooking. Some things that count as fat are spreads or toppings that you use, butter, mayonnaise, and salad dressing. Some examples of one serving include one cup of raw leafy vegetables, one half cup of other vegetables chopped or raw, or three-fourths cup of vegetable juice. The recommended amount of servings for this group is three to five per day.

Some other examples to help you eat nutritious are instead of eating on potato chips and other junk food; try snacking on raw vegetables more. Also, in the morning add fruits to your cereal, it makes it more tasty too. Using the salad bar when you go out for lunch or to the grocery store can also be a better way. Finally, loading up on juices instead of your regular coffee and teas can be better. These are all great ways to be more nutritious but yet still have grea

Some common words found in the essay are:
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