
                         Roanoke Times
                 Copyright (c) 1995, Landmark Communications, Inc.

DATE: WEDNESDAY, April 20, 1994                   TAG: 9404200077
SECTION: EXTRA                    PAGE: EXTRA-1   EDITION: METRO 
SOURCE: ALMENA HUGHES STAFF WRITER
DATELINE:                                 LENGTH: Medium

PYRAMID PLAN

The United States Department of Agriculture's Food Guide Pyramid recommends eating daily specific numbers of servings from each of five basic food groups. But interpretations of these guidelines range from people who try to comply by eating bacon and egg on an English muffin for breakfast; a quarter-pound cheeseburger on a bun for lunch and an 8-ounce steak with a medium-sized baked potato, salad and roll for dinner, to people who lament that there's no way they could consume six to 11 servings of bread, cereal, rice and pasta per day.

The truth is that the first translation doubles the daily total five to seven ounces that the USDA suggests be consumed from the meat group. The roll plus English muffin and hamburger bun add up to five servings under the guidelines, almost filling the day's bread quota; and the medium potato, typically weighing about 8 ounces, counts as two vegetable servings. Which all goes to show the person who "can't eat that much," that servings add up more quickly than you think.

The Food Guide Pyramid's portion sizes and food groupings were developed using a complex formula of people's nutritional and caloric needs and foods' nutrient equivalents and densities, said USDA nutritionist Jay Green. The low end of the pyramid's recommended servings supplies about 1,600 calories and 53 grams of fat daily, while the high end yields roughly 2,800 calories and 93 grams fat. Following the guidelines ensures that people will get the 40 different nutrients they need for good health, as well as keep their cholesterol and fat counts within a reasonable range, Green said.

It's recommended that we eat daily at least the smaller number of servings suggested from each group and include a variety of foods from each group.

Within the guidelines, we can substitute larger or smaller portions of menu items, such as one cup of rice, which would count as two servings or 1/4-cup rice, which would equal one half serving.

To comply with the goal of limiting fats, oils and sweets, some favorite dishes may need to be revised. The following recipes are slimmed-down examples. There are also many low-fat or fat-free products available, including a new, one-of-a-kind fat-free packaged sliced turkey from Louis Rich. Green notes, however, that many products increase sugar or sodium contents to compensate for lower fats.

To get a better idea of what a serving is, USDA home economist Lois Fulton says read products' labels to see what the manufacturer lists. Read articles and publications on the pyramid and serving sizes, such as those available through the USDA Human Nutrition Information Service, (301) 436-8617.

Use a scale and measuring cups and spoons to mete out quantities. Spread them out on your plate so you can get used to measuring them with your eye. If necessary, at least once break down a product that's commonly listed in ounces rather than units, such as crackers, into the number of servings listed on the package. You'll discover that three or four small or two large crackers generally equal a serving.

If you don't have proper measuring utensils at hand, use your hand to estimate serving sizes, as shown in the illustration on Page 3, an idea suggested recently by Virginia Cooperative Extension agents. Servings are the pyramid's key.

by CNB