The food pyramid is a food guidance system developed by the United States Department of Agriculture. The food pyramid separates all foods into six major food groups based on their nutritional content and provides general recommendations on how much food from each group you should eat. Specific recommendations depend on age, sex and activity level.
Grains
The grain group consists of any food made from wheat, oats, rice, cornmeal, barley or cereal grain. The United States Department of Agriculture separates the grain group into two categories: whole grains and refined grains. Whole grains contain the entire grain, which includes the bran, germ and endosperm. Examples of whole grains include whole wheat flour, cracked wheat, brown rice and oatmeal. Refined grains are those that have a portion of the grain removed. Refined grains contain only the endosperm. Examples of refined grains include white flour, white bread and white rice.
The USDA recommends making at least half of your daily grain intake whole grains. Adults should aim to consume 6 to 8 ounces of whole grains every day.
Vegetables
The vegetable group consists of any vegetables and 100 percent vegetable juices. The USDA divides vegetables into five categories based on their nutritional content. These categories include starchy vegetables, orange vegetables, dark green vegetables, dry beans and peas and other vegetables. Adults should consume 2 to 3 cups of vegetables daily.
Fruits
The fruit group consists of all fruits and 100 percent fruit juice. Adults should aim to consume between 1.5 and 2 cups of fruit every day. Fruit may be consumed fresh, frozen, canned or pureed.
Milk
The milk food group encompasses fluid milk and most foods that are made from milk, such as cheese, yogurt and ice cream. Foods that do not retain their calcium content, such as cream cheese and butter, do not belong in this group, however. Adults should consume 3 cups of milk products every day. When choosing milk products, you should opt for low-fat or fat-free options whenever possible.
Meat and Beans
The meat and beans food group consists of meat, poultry, fish, beans, peas, eggs, seeds and nuts. Adults should consume 5 to 6.5 ounces from the meat and beans group. The USDA notes that most meat and poultry should be lean and fish, nuts and seeds should be chosen over meat whenever possible.
Oils
Oils are defined as lipids that are liquid at room temperature. Examples of foods that belong in the oil group include canola oil, soybean oil, olive oil, olives and avocado. Oils should comprise most of your fat intake, and the USDA recommends that adults consume 5 to 7 teaspoons of oils on a daily basis.
References
- MyPyramid.gov: Inside the Pyramid
- "Nutrition and You"; Joan Salge Blake; 2008
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