The Food Guide Pyramid, also known as MyPyramid, is the suggested dietary intake that comes from the United States Department of Agriculture. The Food Guide Pyramid was adopted in 1992 to replace the previous model, which was called the Four Food Groups, which combined fruits and vegetables and did not address the complexity of fats and oils as a distinct group. The Food Guide Pyramid also promotes healthy options tailored to the needs of ethnic populations, vegans, the elderly, the obese and pregnant and breastfeeding women.
Grains
Grains are a healthy and essential part of the Food Guide Pyramid. According to MyPyramid.gov, the grains group is divided into two groups -- whole grains and refined grains. Examples of whole grain include whole wheat flour, cracked wheat, oatmeal, whole cornmeal and brown rice. Refined grains include white flour, de-germed cornmeal, white bread and white rice. Adult men and women should have between six and eight servings of grains each day. Kids Health suggests 4 to 6 oz. for children. Grains are high in fiber, B vitamins and minerals such as iron, magnesium and selenium.
Fruits
Fruits are another essential part of the Food Guide Pyramid. MyPyramid.gov suggests several healthy fruits, including apples, strawberries, kiwi, banana, plums, avocado and cantaloupe. Adult men and women should have between 1.5 and 2 cups of fruit each day, while KidsHealth suggests 1 to 1.5 cups of fruit for kids. A diet rich in fruits can help prevent stroke, diabetes and certain cancers. Fruits are rich in antioxidants, fiber, vitamin C, folate and potassium.
Vegetables
Vegetables are also part of a healthy diet. The Food Guide Pyramid subgroups vegetables into dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and the other vegetables group. Examples of these include broccoli, carrots, black beans, corn and tomatoes. Adult men and women should have between 2 and 3 cups of vegetables each day. Kids Health suggests 1.5 to 2.5 cups each day for children. Vegetables help reduce stroke and cardiovascular disease and are rich in potassium, fiber and vitamins A, C and E.
Milk
The Food Guide Pyramid also lists milk as a distinct group. MyPyramid.gov divides the milk group into regular and low-fat milk, milk-based desserts such as ice cream and frozen yogurt, cheeses and yogurt. Adult men and women should have about 3 cups of milk products each day, while Kids Health suggests 2 to 3 cups for children. Milk products are an essential part of the diet for getting enough calcium. Teenagers going through puberty and older women also benefit with higher amounts of calcium in the diet. Milk products also contain high amounts of vitamin D and potassium.
Meats and Beans
The meat and beans group is another part of the Food Guide Pyramid. MyPyramid.gov includes meats such as beef, pork and lamb. Other categories include poultry, eggs, dry beans and peas, nuts and seeds, and fish. Adult men and women should have between 5.5 and 6 oz. from the meat and beans group each day, while Kids Health suggests 3 to 5 oz. for children. The meat and beans group is essential for getting enough protein, B vitamins, vitamin E, zinc and magnesium. When choosing from the meats and beans group, shoppers should choose low-fat options because of the negative health effects of a diet high in cholesterol.
Fats and Oils
The Food Guide Pyramid also gives fats and oils its own group. MyPyramid.gov includes liquid oils such as canola oil, olive oil, soybean oil and sunflower oil. Oils used for flavoring include walnut and sesame oil. Foods naturally high in oil include olives, nuts and certain types of fish. Solid fats include butter, animal fats, vegetable shortening and margarine. Adult men and women should have no more than 5 to 7 tsp. of fats or oils each day, while children should limit their intake to between 3 and 5 tsp. Oils from fish, nuts and vegetables are more often unsaturated, which do not raise low density lipoproteins, also known as the bad cholesterol.
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