Sacred Chaos
M y   F o o d   P y r a m i d
Milk
2
Servings per Day
frozen yogurt
1 cup 1 cup 1/2 cup
 
Serving Sizes
This is where I got most of the serving size info.


1 tsp salt = 2300 mg

Oils
2 - 3
Teaspoons per Day



Recommended Sources:

flaxseed oil
fish oil
avocados



NO TRANS FATS
M o n o u n s a t u r a t e d   F a t s
1/8 8 large 1/2 cup 4 halves

P o l y u n s a t u r a t e d   F a t s
1 tsp
1 tbsp light
1 tsp
1 tbsp light
1 tbsp
2 tbsp reduced fat

S a t u r a t e d   F a t s
1 slice 1 tbsp
2 tbsp reduced fat
2 tbsp 1 tbsp
2 tbsp reduced fat





canola
olive
peanut




corn
soybean
safflower
sunflower
palm
coconut

1 teaspoon

Fruits
2 - 3
Servings per Day


1 small 1 small 1 medium 1 medium 2 small

free 1 medium 1/2 medium 1 ring 12 - 15

honeydew
3/4 cup 1 1/4 cup whole 1 cup cubed 1 cup cubed 1/4 cup cubed


4--6 ounces


2 tbsp (25)

1/2 cup unsweetened


1/2 cup in juice

Grains
(Starches)
2 - 3
Servings per Day


english muffin 1/2 pita pocket or 1 tortilla bagel
1 slice 1/2 1/2 1/2 6-inch 1/2 1 pancake 3 cups light
brown rice pasta
3/4 cup 1/2 cup 1/3 cup 1/2 cup 6 crackers 8 crackers 2 crackers

baked potato mashed potatoes sweet potatoes
1sm - 3 oz 1/2 cup 1/2 cup 1/2 c - 1 med
mixed vegetables artichoke butternut squash acorn squash winter squash
1/2 cup 1/2 cup 1cup 1 cup 1 cup
 
1/2 cup 1/2 cup 1/2 cup
1/2 cup 1/2 cup 1/2 cup

Vegetables
4 - 5
Servings per Day


1 cup raw
1/2 cup cooked





lettuce romaine spinach kale cabbage red cabbage
cauliflower green beans okra pickles
1 spear
6 oz
zucchini beet water chestnuts jerusalem artichokes

Starchy vegetables and legumes (beans & peas) are listed in Grains/Starches Section.

Meats
and
Meat Substitutes

6 - 8
Ounces per Day

1 ounce



1 ounce


1 ounce



1 slice/ounce

1 ounce




1 ounce




1 ounce



1 ounce

1 ounce



1 ounce


1 ounce


1 ounce

1 slice/ounce



1/2 cup



1 egg


1 ounce
. . . . . . . . . . . . . . . . . . 1/2 cup cooked




1/4 cup
2 tbsp

 BeefLunch MeatPoultryFishCheese
Very Lean . . . . . ≤ 1 g fat/serving white meat
(skinless)
flounder
cod
haddock
halibut
trout
tuna in water
clams
crab
lobster
scallops
shrimp
imitation crabmeat
nonfat
Lean USDA Select/Choice
(round
sirloin
flank
tenderloin
ground round
porterhouse
cubed
T-bone)
≤ 3 g fat/serving EGGS

dark meat
(skinless)
herring
salmon
catfish
sardines
tuna in oil
4.5 % cottage
grated Parmesan
≤ 3 g fat/oz
Med-Fat ground beef
meatloaf
short ribs
Prime rib
corned beef
. . . . . dark w/skin
ground
fried
fried ≤ 5 g fat/oz
feta
mozzarella
ricotta
High-Fat spareribs Most . . . . . . . . . . Most

 PorkSausageLegumesLambVeal
Very Lean . . . . . . . . . . Textured Vegetable
Protein

Vegetable
Burger Patty
≤ 1 g fat/oz

ALL OTHER
LEGUMES
. . . . . . . . . .
Lean pork tenderloin
fresh ham
Canadian bacon
. . . . . light tofu
≤ 3 g fat/oz
roast
chop
leg
lean chop
or roast
Med-Fat top loin
chop
cutlet
≤ 5 g fat/oz tofu
tempeh
peanut butter
ground
roast
cutlet
High-Fat ground pork
bacon
Most sausages
hot dogs
. . . . . . . . . . . . . . .