The food guide pyramid is a food guidance system provided the U.S. Department of Agriculture (USDA). The food guide pyramid provides a framework for the types and amounts of foods you should eat every day in order to stay healthy. Foods are categorized into food groups based on the nutrients they provide.
Grains
The basis of the food pyramid is the grains group. It is the largest portion of the pyramid because the USDA recommends that most of your daily food intake come from grains. The grain group is further divided into two separate categories: whole grains and refined grains. Whole grains are those that contain all parts of the grain, whereas refined grains have portions of the grain mechanically removed. The USDA recommends that at least half of your servings of grains come from whole grains. You should eat 5 to 8 ounces of grains every day.
Fruits
The fruit group consists of any whole fruits and whole fruit juices. You may get your fruit servings from canned, frozen, fresh or dried fruits. According to the USDA, a diet high in fruits can reduce your risk of developing heart disease and experiencing a stroke. You should aim to eat 1.5 to 2 cups of fruit daily.
Vegetables
Any whole vegetables or 100 percent vegetable juices make up the vegetable food group. Vegetables in this food group are divided into 5 separate categories based on their nutritional content. The 5 subgroups in the vegetable food group include dark green vegetables, orange vegetables, dry peas and beans, starchy vegetables and other vegetables. When choosing vegetables, you should try to include a variety of different vegetables from each of the subgroups. The USDA recommends 2 to 3 cups of vegetables every day.
Meat and Beans
The meat and beans food group includes meat, poultry, fish, dry beans, peas, eggs, nuts, seeds and any foods made from these items. When eating meat from this group, you should choose lean cuts, such as skinless chicken and fish as much as possible. The USDA recommends consuming 5 to 6.5 ounces of meat and beans on a daily basis.
Milk
The milk group includes all fluid milk products and foods that are made from milk, such as cheese, yogurt and ice cream. When choosing milk products, you should opt for low-fat or fat-free varieties rather than full-fat versions. The USDA recommends consuming 3 cups of milk or milk products daily.
Considerations
It is important to note that the USDA also lists oils as an additional food group. Oils are an essential part of a healthy diet, although they are required in much smaller amounts than the other five food groups. The oils group includes vegetable and fish oils, as well as foods that are naturally high in oil, such as avocados, olives and nuts.
References
- MyPyramid.gov: Inside the Pyramid
- "Nutrition and You"; Joan Salge Blake; 2008
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