The Food Pyramid was developed by the U.S. Department of Agriculture, USDA, as a tool to educate the public on how to improve their diets and lifestyles. The pyramid emphasizes intake from six main food groups, each one identified in USDA's graphic by a color. It provides information about recommended daily intake, portion sizes and food examples from each group.
Grains
This group is assigned the color orange. Grains include any food made from wheat, cornmeal, barley, rice, oats or any other cereal. Food such as bread, pasta, breakfast cereals and grits are included in this food group. There are two types of grains: whole grain and refined grain. Whole grains contain the entire grain, the bran, germ and endosperm. Oatmeal is an example of whole grain. Refined grains have the bran and germ removed. White bread is an example of refined grain. Grains are rich in vitamins such as thiamin and riboflavin. The fiber content in grains may help reduce the risk of constipation and help in weight loss. Based on MyPyramid.gov, adult women between the ages of 19 to 30 need to consume 6 ounces daily, men need to consume 8 ounces every day.
Vegetables
This group is assigned the green color. It includes any vegetable or 100 percent vegetable juice. These are organized in five subgroups based on their nutrient content. Groups include: dark green, orange, dry beans and peas, starchy and other vegetables. A diet rich in vegetables may reduce the risk of stroke. Also, it includes fiber and minerals that may help decrease the risk of coronary artery disease and bone loss. Women between the ages of 19 to 30 need to consume 2 ½ cups per day while men need 3 cups daily.
Fruits
This group is found under the red stripe in the pyramid. Any fruit or 100 percent juice is included in this group. Canned, frozen, dry or fresh fruits may be included in your diet. Apples, bananas, peaches and grapefruit are some examples of fruits. Both, women and men between the ages of 19 to 20 need 2 cups of fruit daily. Fruits are low in sodium, fat and calories. They contain vitamins and minerals such as vitamin C and potassium. Fruits also contain fiber. Including fruits in your diet may help decrease the risk of heart disease, high blood pressure and some types of cancer, states the Fruits and Veggies More Matters program.
Milk
The group in the blue stripe includes fluid milk and products made with milk that retain their calcium content. Fluid milk, mozzarella cheese, yogurt and ice cream are some example of foods in this group. 3 cups of milk fulfill the recommended amount. Minerals such as calcium and potassium are provided by this group. These minerals play an important role in bone health. Fortified milk products provide vitamin D, important for calcium regulation.
Meats and Beans
The group under the purple stripe includes fish, poultry, eggs, nuts and seeds. Women between the ages of 19 to 30 need to consume 5 ½ ounces per day while men need to consume 6 ounces per day. Niacin, thiamin and riboflavin are some of the vitamins supplied by this group.
Oils
Oils can be found in the yellow stripe. This includes fats such as canola, corn and olive oil. Mayonnaise, margarine and salad dressing are included in this group. Oil intake is important for the body. it provides essential fatty acids. Even though oil is important, it needs to be consumed in moderation. Excessive oil intake can provide excess calories and promote weight gain. It also can affect cardiovascular health. Women between the ages of 19 to 30 can consume 6 teaspoons while men can consume 7 teaspoons.
Physical Activity
The pyramid also includes physical activity as an essential part of a healthy lifestyle. Activities such as walking, gardening, climbing the stairs and dancing are physical activity. Physical activity can help you to build healthy bones and muscles. It also lowers the risk of type 2 diabetes and cardiovascular disease. Based on MyPyramid.gov, a minimum of 30 minutes daily is recommended. Remember to consult with your physician before starting any exercise program.
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