Food Groups and Servings

The U.S. Department of Agriculture developed the Food Guide Pyramid as a tool to help Americans choose the right types and amounts of foods for a healthy diet. The Food Guide Pyramid is divided into six separate food groups, each of which constitutes a different type of food. The bands on the pyramid depict how much of that type of food you should be eating.

Grains

The orange color on the food guide pyramid represents the grain group. Grains are defined as any food made from wheat, rice, oats, cornmeal, barley or other cereal grains. The group is further divided into whole grains and refined grains. The U.S. Department of Agriculture recommends consuming at least half of your grain intake in the form of whole grains.

Grain servings are provided in ounces. Women should aim to consume between 5 and 6 oz. of grains on a daily basis, and men should aim to consume 6 to 8 oz. of grains on a daily basis.

Vegetables

The green color represents the vegetable food group. Any vegetable or 100 percent vegetable juice belongs to the vegetable group. The group is further divided into dark green vegetables, orange vegetables, starchy vegetables, dry peas and beans, and other vegetables.

One cup of vegetables is considered a serving. Women should consume 2 to 2.5 servings of vegetables each day, and men should consume 2.5 to 3 servings daily.

Fruits

The fruit group is the red portion of the food guide pyramid. Fruits and 100 percent fruit juices belong in this group. Fruits may be consumed whole, canned, frozen, dried or pureed.

One cup of fresh fruit is considered a serving, whereas ½ cup of dried fruit is considered a serving. Women should consume 1.5 to 2 cups of fruit each day, and men should consume 2 cups daily.

Milk

The milk group is represented by the blue color on the food guide pyramid. Fluid milk products and foods made from milk, such as cheese and yogurt, belong to the milk group. The U.S. Department of Agriculture recommends consuming low-fat or fat-free milk products.

A cup of milk or yogurt is defined as one serving, whereas 1.5 oz. constitutes one serving of cheese. Both women and men should aim to consume three servings of milk products every day.

Meat and Beans

The purple color on the food guide pyramid represents the meat and beans food group. This group consists of meat, poultry, fish, nuts, dry peas and beans, eggs, seeds and any foods made from these items. Any meats chosen from this group should be lean.

Servings are defined by the specific food item. One ounce of meat, one tablespoon of peanut butter, one egg, ¼ cup of beans and ½ ounce of nuts are all considered a serving. Women should aim to consume 5 to 5.5 servings, and men should aim to consume 5.5 to 6.5 servings.

Oils

Oils, which are defined as fats that are liquid at room temperature, are represented by the yellow portion of the food guide pyramid. The oil group encompasses all types of fats, such as olive oil, vegetable oil and mayonnaise.

A serving of oil is defined as one teaspoon. Women are allowed five to six servings of oils per day, whereas men are allowed six to seven servings daily.