A Food Pyramid-based diet plan follows the recommendations and guidelines set forth by the U.S. Department of Agriculture's MyPyramid (or Food Guide Pyramid). This plan includes choosing a wide variety of whole, unprocessed foods, in specific quantities, from each of the food groups. Within each group, there are recommendations for those who wish to follow a Food Pyramid-based diet plan.
Grains
The grains group includes foods such as breads and cereals, pasta and rice. Whole grain varieties are highly recommended. Examples of one serving from this group would be a 1/2 cup cooked oatmeal, 1 slice of bread, a 6-inch tortilla, or 1/2 cup of cooked rice. MyPyramid guidelines recommend consuming at least six 1-ounce servings of these foods daily, with half of those being whole grains. For example, you may choose 1/2 cup of oatmeal for breakfast with a slice of toast, half of a sandwich on whole grain bread for lunch, and 1 cup of cooked brown rice for dinner.
Meats and Beans
The meats and beans food group includes beef, poultry, fish, eggs, nuts, seeds, starchy beans and soy foods. MyPyramid recommends including approximately 5.5 ounces of lean meats or the equivalent daily, choosing lean protein foods. For example, you may choose 1 egg for breakfast, 1 ounce of peanut butter on whole grain bread for lunch, and a 3.5-ounce veggie (soy-based), turkey or beef burger for dinner.
Fruits and Vegetables
The Food Pyramid-based diet plan recommends consuming 2 cups of fruit and 2.5 cups of vegetables daily. You may choose a 1/2-cup of orange juice with breakfast, 1 small- to medium-size apple with lunch, and 1 cup of strawberries after dinner to fulfill the requirement for fruits. Two cups of raw, leafy greens (the equivalent to 1 cup of vegetables) daily is also recommended. Eating a leafy green salad made with 2 cups of romaine with lunch, a cup of vegetable juice with your afternoon snack and 1/2 cup of cooked carrots with dinner would satisfy the recommendations for the vegetable group.
Fats and Sweets
MyPyramid emphasizes the food basics and limits fats, sugars and salt (sodium). Make the most of your fat sources by choosing foods that contain healthier fats, such as fish, nuts and vegetable oils (canola, olive). Limit solid fats such as butter, margarine, shortening, and lard, as well as foods that contain these fats. Choose food and beverages low in added sugars. On the MyPyramid plan, recommendations for fats and oils are based on caloric needs. For example, if you are on an 1,800 calorie diet, the MyPyramid recommendation for fats would be 5 teaspoons of oil or the equivalent. The equivalent may be consumed via foods that provide fat. For instance, 4 large, ripe olives equals 1/2 teaspoon of oil, while 1/4 of a medium avocado equals 1.5 teaspoons of oil.
Milk
MyPyramid recommends consuming approximately three 8-ounce cups of non- or low-fat milk or yogurt daily to get your daily requirement for calcium-rich foods.
References
- MyPyramid.gov
- Nutrition for Foodservice and Culinary Professionals, 6th ed; Karen Drummond and Lisa Brefere; 2007.
- Dietary Guidelines for Americans
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