The food guide pyramid gives dieters an overview of the components necessary for a balanced diet. The food guide pyramid diet is a comprehensive plan allowing dieters to eat and design meals that optimize nutrient intake. Diets may be used to gain, maintain or lose weight. A successful diet should meet the United States Department of Agriculture's current dietary guidelines for Americans. Those trying to lose weight may decrease calories but still meet recommendations for vitamins, minerals and other nutrients. Eating a variety of foods in moderate portion sizes will give dieters a well balanced diet.
Caloric Intake
Food guide pyramid diets may incorporate specific food groups but will vary in caloric intake. According to the USDA, a moderately average female age 26 to 50 should consume 2,000 calories a day while the moderately average male should consume 2,600 or more calories a day. Those trying to lose weight may reduce calories to 1,600 to 1,800 calories a day. According to the 2005 Dietary Guidelines, dieters should try to eat nutrient-dense foods to maximize their nutrition in lower calorie diets. The USDA also recommends that dieters balance food and activity to stay within their desired caloric intake.
Whole Grains
Dieters should strive to eat at least half of their daily grain intake as whole grains. Whole grains give the dieter additional fiber. The food guide pyramid suggests that a daily grain intake should include six to 11 servings a day. One serving of cereal is 1 cup, while one serving of rice or pasta is 1/2 cup. Good choices include multi-grain or whole-grain pastas, cereals, breads and crackers.
Vegetables
Vegetable intake should be between three and five servings. One serving of raw vegetables is 1 cup, while one serving of cooked vegetables is only 1/2 cup. Eating a variety of vegetables helps meet dietary needs. Intake should include dark leafy vegetables, such as broccoli, collard greens, spinach or kale; orange vegetables, such as yams, carrots, squash and sweet potatoes; and an assortment of peas and lentils.
Fruits
The diet should include two to four servings of fruit each day. These fruits may be fresh, frozen, canned, dried or in 100 percent juice form. One serving of fruit is equivalent to a medium banana, while one serving of dried fruit is only 1/4 cup. Whole fruits contain more fiber and less calories per serving than most juices.
Dairy
Diets should include two to three servings of low-fat dairy. Try to eat low-fat milk, yogurts and cheeses. Serving sizes will vary depending on the type of dairy product. One serving of milk is 1 cup, while one serving of cheese is only 1.5 oz. Dieters who are lactose intolerant or who are following a vegan diet can choose lactose-free dairy products or calcium-fortified soy, rice or almond milks.
Meat and Beans
The food guide pyramid suggests two to three servings of meat or beans. One serving of meat is 3 oz. while one serving of beans is 1/2 cup and one serving of nuts is only 1/3 cup. Meat, poultry and fish should be lean or extra-lean cuts. According to the Mayo Clinic, dieters who limit saturated fats may choose to eat less meat and more beans. Beans are naturally low in fat and high in protein. Popular beans include garbanzo, lima, pinto, kidney and black beans. Protein can be found in red meat, poultry, fish, beans, eggs and nuts.
Fats, Oils and Sugars
Diets should be low in saturated fats, trans fats and cholesterol. No more than 10 percent of daily fat intake should be saturated. Look for foods with omega-3 fatty acids and oleic acid. Salt and added sugar should also be used sparingly.
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