The USDA food pyramid, available at Mypyramid.gov, outlines a balanced eating pattern that may help you meet your nutrient needs and control your weight. The pyramid recommends different foods within each group, but you need to know the serving size so you can eat the appropriate number of calories. A food pyramid can help you develop a healthy eating plan, but you can consult a nutritionist if you need additional help.
Food Pyramid Background
The food groups in Mypyramid.gov from the USDA are fruits, vegetables, grains, dairy products, protein foods, oils and discretionary calories. Mypyramid.gov recommends a certain number of daily calories depending on your height, age and activity level, and your recommended number of daily servings from the different food groups depends on your calorie intake. For a healthier and more varied diet, Mypyramid.gov gives many options within each food group, and the website explains the size of a serving for various selections.
Fruits, Vegetables and Dairy
A serving of fruit on the food pyramid is a cup of fresh fruit or fruit juice, one large orange, peach or banana, a medium pear or a small apple. A cup of vegetables means a cup of cooked vegetables, or 2 cups of raw leafy vegetables, such as lettuce. A serving of dairy is 1 cup of milk or yogurt, or 1.5 oz. of cheese. On a 2,000-calorie diet, aim for at least 2 cups of fruit and 2 1/2 cups of vegetables, and three servings of reduced-fat dairy products each day.
Grains and Protein Foods
The USDA food pyramid makes recommendations for grains and protein foods in serving sizes of oz-equivalents. An oz.equivalent of grains is 1 oz. of dry rice or pasta, one slice of bread, 3 cups of popcorn or 1/2 cup cooked oatmeal. For protein foods, 1 oz.-equivalent is 1 oz. of meat, poultry, fish or seafood, one egg, one-half oz. of nuts or seeds or one-quarter cup of cooked beans. Have 6 oz.-equivalents of grains and 5.5 oz-equivalents of protein foods each day on a 2,000-calorie diet.
Oils and Discretionary Calories
Healthy oils provide heart-healthy unsaturated fats, and sources include canola, corn, sunflower, safflower and soybean oil. A serving size is 1 tsp., and you can have about 6 tsp. each day if you are on a 2,000-calorie diet. Discretionary calories are empty calories that do not provide extra nutrients. You can get them from added fats, sugars or starches, and Mypyramid.gov recommends keeping your intake of discretionary calories to around 300 calories if you are on a 2,000-calorie diet.
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