Following the food pyramid can help you maintain good health, reduce the risk of developing chronic diseases, reduce symptoms of diseases such as diabetes and prevent vitamin and mineral deficiencies. Although the food pyramid exists to help maintain health, some people might need additional dietary guidance from their physician or dietitian. Exploring the food pyramid can help you decide if following it is right for you.
What are the Categories?
There are five categories contained in the food pyramid: grains, fruit, vegetables, dairy and protein. On some food pyramids, the grain category might be called the carbohydrate category. The food pyramid categories start from the bottom and work their way up in building blocks. The categories that require the most servings to be eaten are toward the bottom of the pyramid and the categories that have limited servings are toward the top.
What are the Serving Amounts?
Serving sizes in each category are dependent on the age group and activity level. According to the USDA, serving sizes are appropriate for individuals who get less than 30 minutes of moderate exercise per day. Adult men between the ages of 19 and 30 need 8 oz. of grains per day and men between 31 and 50 require 7 oz. Women between 19 and 50 require 6 oz. Men need 3 cups of vegetables per day and women need approximately a half cup less. Both men and women are recommended to eat about 2 cups of fruit per day. Adult women are recommended to consume at least 5 ½ oz. of protein and men are recommended to consume up to 6 ½ oz. Lastly, men and women are both recommended to consume 3 cups of dairy per day. The MyPyramid food category servings chart does not include serving sizes for pregnant or breastfeeding women. If you are pregnant or breastfeeding, consult your physician for a diet tailored to your needs.
What Foods are in Each Group?
Foods in the grains category include whole wheat, brown rice, oatmeal and buckwheat. The USDA recommends eating whole grain sources for half of your servings from this category. The vegetable category contains vegetables of every variety and you are recommended to eat from several color groups. Fruit juice is considered a serving in the fruit category, but it should be without additional sugar. Milk-based dairy products such as milk, hard cheese, soft cheese, yogurt and ice cream are in the dairy category. Milk-based dairy products that contain little calcium are not included in the dairy category, such as cream cheese or butter. The protein category consists of pulses as well as meat, poultry and fish.
What are the Benefits of Following the Food Pyramid?
Eating according to the food pyramid can help reduce the risk of developing type-2 diabetes, heart disease, osteoporosis and cancers. Eating the recommended serving amounts from these categories will give you the most benefits.
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