The food guide pyramid, developed by the United States Department of Agriculture to visually represent dietary guidelines for Americans, features a color and a band on a segmented pyramid that correlates to a specific food group and the general amount of servings you should consume from that group each day. The food guide pyramid separates foods into six major groups.
Grains
The biggest band on the food guide pyramid is the orange band, which represents the grain food group. The grain group consists of food made with wheat, oats, rice, barley, cornmeal or other cereal grain. Grains are further classified as refined or whole, based on the components of the cereal grain they contain. Whole grains provide you with fiber and various vitamins and minerals that can keep you healthy. Refined grains have gone through processing and are stripped of most of their nutrients. When choosing foods from the grain group, the USDA recommends making at least half of them whole. Specific serving recommendations vary by individual, but you should consume at least 3 oz. of grains every day.
Vegetables
The vegetable group of the food pyramid is represented by the green band. The vegetable group consists of any whole vegetable or 100 percent vegetable juice. Vegetables in the group are divided based on their color. Vegetable subgroups include dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and other vegetables. Adults should consume 2 to 3 cups of vegetables every day.
When choosing vegetables from this group, variety is important. You should consume different vegetables from each of the subgroups and make sure to include all of the different colored vegetables. Each vegetable is unique in its nutrient content, so consuming a variety ensures that you meet your daily vitamin and mineral needs.
Fruits
The red band on the food guide pyramid represents the fruit group. Any whole fruit or 100 percent fruit juice belongs in this group. You may eat your fruit fresh, frozen, canned or dried. Some commonly consumed fruits include apples, oranges, berries, melon, peaches, pears and plums. Generally, you should consume between 1.5 and 2 cups of fruit on a daily basis. One full cup of whole fruit or fruit juice counts as 1 cup and a 1/2 cup of dried fruit counts as 1 cup.
Oils
The oil group, which is the yellow band on the pyramid, consists of all oils and foods that are naturally high in oils, such as nuts, olives, fish and avocados. The oil group also contains solid fats, such as butter, margarine and shortening. Servings from the oil group should be limited to 5 to 7 tsp. per day. Most of the fats you eat should be in the form of oils because they contain polyunsaturated and monounsaturated fats. These types of fats provide essential fatty acids and can help keep your body healthy. Solid fats contain saturated fat that contributes to the development of heart disease.
Milk
The milk group is the blue band on the food guide pyramid. All fluid milk products and food made from milk, such as cheese, yogurt and ice cream, belong to the milk group. Most choices from the milk group should be low- or reduced-fat options. Individuals should consume 3 cups of food items from the milk group every day. Choices from the milk group provide significant amounts of calcium, which can keep your bones healthy and strong. Consuming adequate amounts of milk products can help reduce your risk of developing osteoporosis.
Meat and Beans
The purple band on the food guide pyramid represents the meat and beans group. This group consists of meat, poultry, fish, eggs, nuts, seeds, dry beans and peas or any foods made from these items. When choosing foods from this food group, the USDA recommends choosing lean or low-fat options, and selecting fish over meat whenever possible. Generally, you should consume 5 to 6.5 oz. of foods from the meat and beans group daily.
References
- MyPyramid.gov: Inside the Pyramid
- "Nutrition and You"; Joan Salge Blake; 2008
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