The U.S. Department of Agriculture's MyPyramid is based on the Dietary Guidelines for Americans and is designed to promote a healthy weight and limit your risk of developing a chronic disease. You can use the food pyramid as a guide to help you create a balanced and healthy diet. It includes information on serving sizes and how to make healthy food choices from each group.
Grains
The grain group includes any foods made from wheat, oats, rice, cornmeal or any other cereal grain. MyPyramid recommends you make at least half your grain choices whole grain. Whole grains contain fiber, B vitamins, iron and magnesium. Most adults need between 1,600 and 2,000 calories a day. Depending on your calorie needs, you will need six to seven servings of grains a day. A serving is equal to one slice of bread, 1 cup of ready-to-eat cereal, 1/2 cup of cooked cereal, 1/2 cup of pasta, 1/2 cup of rice, six crackers and 3 cups of popcorn.
Vegetables
Vegetables are low in calories and high in vitamin C, vitamin A, folate, potassium and fiber. Eating more vegetables will decrease your risk of heart disease, diabetes and some cancers. Based on your calorie needs, you should eat 2 to 3 cups of vegetables a day. A serving is equal to 1 cup of cooked or raw vegetables and 2 cups of leafy greens. Choose dark green and orange-colored vegetables more often, such as spinach, kale, carrots and sweet potatoes.
Fruits
Fruits also provide vitamin C, vitamin A, folate, potassium and fiber. Most adults need 1-1/2 to 2 cups of fruits a day. One cup of fruit is equal to one small apple, 1 cup of unsweetened applesauce, a large banana, 1 cup of diced cantaloupe, one large orange or peach, 1 cup of pineapple chunks, a medium pear or eight strawberries.
Milk
Milk provides calcium, vitamin D and protein. MyPyramid recommends adults consume three servings of milk a day. A serving is equal to 1 cup of milk, 8 oz. of yogurt, 1-1/2 oz. of natural cheese, 2 oz. of processed cheese and 1 cup of soy milk. Choose low-fat and nonfat milk, yogurt and cheese to limit your intake of saturated fat. High intakes of saturated fat increase blood cholesterol levels and risk of heart disease.
Meat and Beans
Meat and beans provide protein, iron and zinc. Most adults need five to six servings of meat and beans a day. Choose lean meats such as poultry, fish, pork tenderloin and beef eye of round to limit your intake of saturated fat. Most Americans eat more meat and poultry, and you should vary your choices and substitute fish or beans for your meat and poultry a few times a week. A single serving of meat and beans is equal to 1 oz. of meat, fish or poultry, one egg, 1/4 cup of cooked beans or 1/2 oz. of nuts.
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