The U.S. Department of Agriculture developed the food pyramid in an attempt to guide Americans to the proper food choices. The food pyramid classifies foods into six major food groups and gives recommendations on how much food from each group you should eat. Consuming the proper amounts of servings from each food group can ensure that teens are getting the proper nutrition for growth and development.
Grains
The largest band on the food pyramid represents the grain group. Grains consist of any food made from wheat, rice, cornmeal, barley or oats. The grain group is further divided into whole grains and refined grains. Grains are rich in fiber, B vitamins, magnesium, selenium and iron. The USDA recommends that at least half of a teen's recommended servings from the grain group come from whole grains. Teen boys should consume six to seven servings of grains, while teen girls should consume five to six servings of grains each day.
Vegetables
The vegetable group consists of any vegetable or 100 percent vegetable juice. The USDA further divides vegetables into five subgroups: dark green vegetables, orange vegetables, starchy vegetables, dry beans and peas and other vegetables. Vegetables are rich in fiber and various vitamins and minerals. Teen boys should consume two and a half to three servings of vegetables, and teen girls should consume two to two and a half servings daily.
Fruits
The fruit group on the food pyramid includes all whole fruits and any 100 percent fruit juice. Fruits contain several vitamins and minerals. Choosing a variety of different types of fruits can help ensure a teen receives several different nutrients. Teen boys need one to one and a half servings of fruits per day and teen girls should consume one and a half servings daily.
Milk
The milk group includes fluid milk and all products made from milk, such as cheese, yogurt and ice cream. Milk products are the richest source of calcium in the diet. Teens should choose low-fat or fat-free milk products, rather than full-fat varieties. Both teen boys and girls should consume 3 cups of milk and milk products every day.
Meat and Beans
The meat and beans group consists of meat, poultry, fish, eggs, nuts, seeds, dry peas and beans. Foods from this group are good sources of protein, B vitamins, iron, zinc, magnesium and vitamin E. The USDA recommends choosing nuts, seeds and fish over meat and poultry whenever possible. When choosing meat, choose lean varieties, such as skinless chicken. Teen boys should eat five to six servings from the meat and beans group daily and teen girls should eat five servings per day.
Oils
The oil group consists of any vegetable oil and foods that are naturally high in oils, such as nuts, olives, avocado and fish. Foods from the oil group contain unsaturated fats that can help keep a teen's heart healthy and ensure cholesterol levels do not get too high as an adult. Teen boys are allowed 5 to 6 tsp. of oil daily, whereas teen girls are allowed 5 tsp.
References
- MyPyramid.gov: Food Groups
- "Nutrition and You"; Joan Salge Blake; 2008
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