Use Fats & Oils Sparingly:
- Cook with nonstick pots
and pans.
- Use vegetable-oil cooking
sprays to coat cookware
lightly, if needed.
- Experiment with lowfat
cooking methods. Grill,
pan-broil, roast, bake,
steam, microwave, stew
or poach foods instead
of frying them.
- Stir-fry vegetables in a
small amount of water
or broth instead of oil.
Stir-frying can be a lowfat
cooking method, and helps
vegetables retain their natural
colors and flavors.
- Request gravies, dressings
and sauces on the side, and
add to foods sparingly
- Select lowfat, low-calorie
versions; for example,
choose reduced calorie
or nonfat mayonnaise
and salad dressing.
- Cook with ingredients
such as garlic, hot and
sweet peppers, and fresh
ginger that add f lavor
without contributing
extra fat.
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At the tip of the Pyramid are Fats, Oils & Sweets.
These are foods such as mayonnaise, butter, margarine,
jam, syrup and salad dressing that usually are added to
other items rather than eaten alone. The fats and oils
in the Pyramid tip can be good sources of important
nutrients such as vitamin E and essential fatly acids.
However, fats and oils are high in calories and
therefore should be used sparingly
Serving Recommendations:
To manage your weight, select an appropriate number
of servings from each of the food groups. At the side
of the Pyramid, serving recommendation range
provided - but where do you fall within the ranges?
For the amount of food that meets your needs,
choose the:
lower end of the range if you are
an inactive woman or sedentary older adult.
middle of the range if you are an active
woman or inactive man,
upper end of the range if you are a
very active woman or active man.
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