The food guide pyramid serves as food guide system to help people make healthy food choices as well as gain knowledge about correct portion sizes and serving amounts. The United States Department of Agriculture developed the food guide pyramid in the 1990s, which consists of six major food groups. Each group features specific recommendations for women.
Grains
The grain category of the food pyramid consists of any food made from wheat, barley, oats, cornmeal or rice. Grains are further divided into whole-grains and refined grains. Whole-grains include the whole grain kernel comprised of the germ, endosperm and bran. Refined grains only include the endosperm.
Grains are measured in ounces and a 1 oz. serving is considered a portion. Generally, a one ounce serving consists of 1 slice of bread, 1 cup of dry cereal or ½ cup of cooked rice or pasta. Women between the ages of 19 to 50 should aim to consume 6 oz. of grains every day. Women over the age of 51 should have 5 oz. of grains per day. Three ounces of grain servings should be whole-grains.
Fruits
The fruit group includes any whole fruit or 100 percent fruit juice. Servings of fruit are measured in cups. One cup of fresh or frozen fruit and ½ cup of dried fruit constitutes one serving. Women between the ages of 19 to 30 should consume 2 cups of fruit every day and women 31 and older should consume 1 ½ cups per day, according to Mypyramid.gov.
Vegetables
The vegetable group consists of any whole vegetable or 100 percent vegetable juice. The vegetable category is further divided into five subgroups -- dark green vegetables, starchy vegetables, dry beans and peas, orange vegetables and other vegetables, which consists of a variety of vegetables including asparagus, Brussels sprouts, red peppers, celery and eggplant, according to Mypyramid.gov.
Vegetable servings are measured in cups. Women between the ages of 19 to 50 should consume 2 ½ cups and women over 50 should consume 2 cups.
Milk
The milk food group is made up of fluid milk products and a variety of foods made from milk, such as cheese and yogurt. If a food has a significant amount of calcium then it belongs to the milk group. If the food contains a low amount of calcium, then it is not. For example, cream cheese and butter do not belong to the milk group.
Milk servings are measured in cups and ounces. One cup of fluid milk counts as a portion and 1 ½ to 2 ounces of cheese counts is considered a portion. Women of all ages should aim to consume 3 cups of milk or milk products every day.
Meat and Beans
The meat and beans groups consists of meat, beans, poultry, fish, eggs, nuts and peas. When choosing foods from this food group, it is important to pay attention to fat content as well since some meats contain a lot of saturated fat.
Servings of meat are measured in ounces. Women between the ages of 19 to 30 should consume 5 ½ oz. and women over the age of 30 should consume 5 oz.
Oils
Oils, defined as fats that liquefy at room temperature, consists of vegetable oils, mayonnaise, margarine and salad dressings that do not contain trans fat.
Oils are measured in teaspoons. Women aged 19 to 30 should consume 6 tsp. per day and women over the age of 30 should consume 5 tsp. daily.
References
- MyPyramid.gov: Inside the Pyramid
- "Nutrition and You"; Joan Salge Blake; 2008
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