The Food Guide Pyramid can help you eat a well-balanced diet each day. It is a general guide to help you choose healthy foods that are right for you. You should eat a variety of foods from each of the food groups to obtain all the nutrients and the right amount of calories you need to maintain a healthy weight. There are standard serving sizes for each food group that you should follow.
Grain Group
Foods from the grain group include bread, cereal, rice and pasta. Examples of grain servings are one slice of bread, English muffin or hamburger roll; a half bagel; 1 oz ready-to-eat breakfast cereal; a half cup of cooked cereal, rice or pasta; one medium doughnut or two medium pancakes. It is important to make at least half of your grains whole. Whole grains such as oatmeal, whole wheat bread and brown rice give you lasting energy.
Vegetable Group
Fresh, frozen and canned vegetables are included in this group. Good examples include spinach, carrots, peppers, broccoli, kale, squash, beans and tomatoes. Vegetable servings vary depending on how you eat them. Choose 2 cups raw, 1 cup raw leafy greens, a half cup cooked or 6 oz 100 percent vegetable juice. Vary your vegetables by selecting different types and colors.
Fruit Group
Fruit is rich in vitamins, minerals, water and antioxidants. A serving of fruit is equal to one medium whole fruit, a half cup canned, frozen or cut-up fresh fruit, a third cup dried fruit or 6 oz of 100 percent unsweetened fruit juice. Choose from one medium apple, orange or banana; a half cup strawberries, melon, lemon, fruit cocktail and applesauce; a third cup raisins, dates and prunes or 6 oz. orange and cranberry juice. Eat an assortment of fruit colors and flavors whenever possible.
Dairy Group
The dairy group consists of milk, yogurt, cheese and ice cream. Rich in calcium, protein and vitamin D, dairy products are important in building bones and keeping them strong. One cup of milk, 8 oz of yogurt, 1.5 oz of natural cheese, 2 oz of processed cheese and a half cup of either ice cream or frozen yogurt count as a serving from the dairy group. Whenever possible, choose nonfat or low-fat products.
Protein-Rich Group
The protein-rich food group contains a variety of foods including meat, poultry, tofu, fish, dry beans, nuts, seeds and eggs. One egg; 3 oz of cooked lean meat, fish or chicken; a half cup cooked dry beans or peas; a third cup of nuts, seeds, tofu or hummus and 1 oz peanut butter is one serving from this group. Choose lean options whenever possible. Remove skin, fat and skim grease after cooking.
Fat and Oil Group
At the top of the pyramid are fats, oils and sweets. Use these foods sparingly because they are high in saturated fat and empty calories, and provide little to no nutritional benefit. Salad dressing, mayonnaise, avocados, olives, butter, flax seed oil, margarine, canola oil, corn oil, soybean oil, sunflower oil and olive oil fall into this food group. Serving sizes include 1 teaspoon of each of the oils, 1 tablespoon of salad dressing or mayonnaise, 1 teaspoon margarine and butter, 4 olives and a half of an avocado.
References
- USDA; The Food Guide Pyramid -- Guide to Daily Food Choices.
- KeepKidsHealthy.com; Understanding the Food Guide Pyramid; September 2003.
- Palo Alto Medical Foundation; Food Pyramid Serving Sizes.
- Health Canada; What is a Food Guide Serving; May 2007.
- Harvard School of Public Health; Food Pyramids -- What Should You Really Eat
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