The Food Guide Pyramid is a general guide to help individuals learn about what constitutes a healthy and balanced diet. It illustrates the different types of foods and the amounts of each group that should be consumed daily for optimal health. Depending on a person's activity level, nutritional demands can vary. The Food Guide Pyramid can be different for those with special nutritional needs.
Grains
According to MyPyramid.gov, the grain category includes foods derived from wheat, rice, oats, barley or other grains. Within this category, there are two subcategories -- whole grains and refined grains. MyPyramid.gov describes whole grains as foods that have the whole-grain kernel, like whole-wheat flour, brown rice and oatmeal, and refined grains do not have the entire kernel and lack dietary fiber and iron, such as white bread and white rice. Daily intake of this food group should total 6 oz., according to the University of Pittsburgh Medical Center, or UPMC, with 1/2 that amount being whole grains.
Vegetables
Vegetables are another part of the food guide pyramid, and includes any vegetable and 100 percent vegetable juice. The vegetables can be cooked, raw, canned or fresh. There are five subgroups in this category, says MyPyramid.gov -- dark green vegetables, orange vegetables, starchy vegetables, dry beans and peas and other vegetables. UPMC suggests consuming 2-1/2 cups of vegetables daily.
Fruits
Similar to the vegetable group, the fruit group includes any fruit or 100 percent fruit juice. Fruits can be pureed, frozen, fresh or dried. UPMC says 2 cups of fruit should be consumed daily, with whole fruit being healthier than fruit juices.
Milk
The milk group includes all dairy foods, such as yogurt and cheese. Only dairy foods that are milk-based that keep their calcium are in this group, says MyPyramid.gov. This means that foods like cream cheese and butter are not in this group, since they have little to no calcium. UPMC says to consume 3 cups daily from this food group, preferably low-fat or fat-free foods.
Meat and Beans
The meat and beans food group is composed of meat, poultry, dry beans or peas, eggs, nuts and seeds, according to NutritionCouncil.org. Dry beans and peas are also part of the vegetable group. Choosing low-fat meats and poultry are healthier choices within this group, and nuts and seeds tend to have healthier fats than meat, says MyPyramid.gov. UPMC recommends that 5-1/2 oz. of food from this food group should be consumed daily.
Fats and Oils
This food group encompasses oils, which are fats that are liquid at room temperature, says MyPyramid.gov, and solid fats. Examples of foods in this group include sunflower oil, canola oil, chicken or pork fat, butter, shortening and solid margarine. Only 5 to 6 tsp. of oils should be consumed daily, says UPMC.
References
- MyPyramid.gov: Inside the Food Pyramid: What Foods are in the Grain Group?
- MyPyramid.gov: Inside the Food Pyramid: What Foods are in the Vegetable Group?
- University of Pittsburgh Medical Center: Patient Education: Food Pyramid
- MyPyramid.gov: Inside the Food Pyramid: What Foods are Included in the Milk Group?
- NutritionCouncil.org: Food Group Focus: Go Lean with Protein
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