The first USDA food guide appeared in 1917; there were five food groups, which included milk and meat, cereals, vegetables and fruits, fats and fatty foods, and sugars and sugary foods. In 1992, the USDA Food Guide Pyramid was introduced, but has been modified since, based on dietary research. The Food Guide Pyramid is a way for people to understand what constitutes a healthy diet.
Grains
The grains group includes anything made from wheat, rice, oats, cornmeal, barley or other grains. This group includes your favorite starches like bread, rice, cereals, crackers and pasta. The USDA recommends that half your grains be whole grains and you should consume at least 3 ounces of whole grains. One ounce of grains is equivalent to one piece of bread, one small flour tortilla, ½ cup of cooked oatmeal, rice or pasta, 3 cups of popcorn or 1 cup of cold cereal.
Vegetables
The vegetable group includes any vegetable or 100 percent vegetable juice. Vegetables are organized into five different groups: dark green vegetables, such as leafy greens and broccoli; starchy vegetables, such as corn and potatoes; orange vegetables, including all squash and sweet potatoes; dry beans and peas, including beans, tofu and peas; and other vegetables, including tomatoes, cucumbers and asparagus. Adults should consume 2 to 3 cups of vegetables per day.
Fruits
Any fruit or 100 percent fruit juice is part of the fruit group. The USDA recommends 1 ½ to 2 cups of fruit per day for adults. A small piece of fruit, like an apple or a banana, or a cup of 100 percent fruit juice counts as a cup of fruit. By choosing a variety of fruit throughout your week, you can ensure an adequate intake of important antioxidants and phytochemicals.
Milk
Milk and products made from milk are included in the milk group. In addition to milk and cream, this group includes cheeses, yogurt and milk-based desserts such as ice cream, puddings and frozen yogurt. The USDA recommends choosing fat-free or low-fat versions of dairy products. Three cups of milk products are recommended for adults each day. Although 1 cup of milk or yogurt can be measured literally, 1 cup of cheese equates to 1 ½ ounces of hard cheese or 1/3 cup of shredded cheese.
Meats and Beans
The meats and beans group includes meat, poultry, fish, beans, eggs, nuts and seeds. Beans are included in both this group and the vegetable group. The USDA recommends low-fat choices of these foods to decrease saturated fat and cholesterol intake, and including nuts, seeds and fish in the diet to gain the benefit of healthy fats. Five to 6 ½ ounces of foods from the meat and beans group are recommended each day.
Oils
The oils group includes all the vegetable oils like canola oil, olive oil and safflower oil. Nuts, olives and avocados have high oil content. This group also includes mayonnaise, salad dressings and margarine. For adults, the USDA recommends a daily intake between 5 and 7 teaspoons of healthy oils. For the foods that contain oil, one-half an avocado and an ounce of nuts counts as 3 teaspoons of oil.
Discretionary Calories
The discretionary calories group includes saturated fats, sugars and alcohol. This allows you to eat foods in other food groups with higher calories, higher fat content or added sugar. It also allows you to have an alcoholic beverage or indulge in your favorite dessert. Your discretionary calories are calculated based upon your total daily calorie intake. For instance, a 2,000-calorie diet would allot 265 calories for discretionary calories.
Member Comments