The United States Department of Agriculture developed a food guide system called the food guide pyramid in an effort to provide a visual reference for a balanced diet. The food guide pyramid consists of six separate sections that contain different food items. Each specific food intake recommendation is based on age and sex.
Grains
The grain section of the food pyramid is the largest section. It consists of any food that is made from wheat, rice, oats, cornmeal, barley or other cereal grain, according to the United States Department of Agriculture. The grain category is further divided into two subgroups: whole-grains and refined grains. Whole-grains, such as whole-wheat flour, oatmeal and brown rice, contain all of the parts of the grain kernel, which includes the germ, endosperm and bran. Refined grains are those that have undergone a milling process, which removes the bran and germ. These grains include white flour and white rice.
Vegetables
The vegetable group consists of any vegetable or 100 percent vegetable juice. Like the grain group, the vegetable group is also divided into subcategories based on their nutrient content: dark green vegetables, orange vegetables, starchy vegetables, dry peas and beans and other vegetables, which includes cauliflower, celery and onions, among others.
Fruits
The fruit group consists of any fruit or 100 percent fruit juice. Fruit in this food group can be canned, frozen, dried or whole, according to the United States Department of Agriculture.
Milk
Any fluid milk product or foods that are made mainly from milk compose the milk food section. The United States Department of Agriculture notes that foods that retain their calcium content belong in this food group and foods that lose calcium during processing do not. Foods that are made from milk and retain their calcium content include cheese, ice cream and yogurt. Foods that do not retain calcium content include cream cheese and butter.
Meat and Beans
All foods that contain meat, poultry, fish, eggs, nuts, seeds and dry peas and beans, which are also part of the vegetable group, belong to the meat and beans food group. "Nutrition and You" by Joan Salge Blake notes that the best meat choices from this food pyramid section are lean, low-fat meats, fish, nuts and seeds.
Oils
Oils are defined as fats that are liquid at room temperature. The most common oils include canola oil, vegetable oil, olive oil, soybean oil, corn oil and sunflower oil. Foods that contain large amounts of oil, such as mayonnaise and some salad dressings, also belong in the oil group.
References
- MyPyramid.gov: Inside the Pyramid
- "Nutrition and You"; Joan Salge Blake; 2008
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