The Food Guide Pyramid is the best tool guide for well-balanced nutrition. It is developed by the United States Deparment of Agriculture (1) (USDA) and supported by the Department of Health and Human Services (2) (HHS). The five (5) food groups illustrated in this guide help you put the Dietary Guidelines for Americans into action. The Pyramid is based on the USDA's research on what foods Americans eat, what nutrients are in these foods, and how to make the best food choices for you.
This guide helps you choose what and how much food you should eat to get the adequate nutrients without going over your calorie needs, including fat, saturated fat, cholesterol, sugar, and sodium. There are a variety of foods that contain "naturally built-in" nutrients that are easily absorbed by the body. Because not all of the nutrients are provided by one food group, the Pyramid emphasizes "variety" to help you start with your choices.
Bread, Cereal, Rice and Pasta Group
The base of the Pyramid is the first of the food groups that makes up the largest recommended daily servings in your daily meals. This group provides an important nutrient called Complex Carbohydrates - the body's major and preferred energy source. They also provide Vitamins (especially B-Vitamins), Minerals (such as Iron), and Fiber (Soluble and Insoluble Fiber). This group is a good source of calories for a low fat diet.
Suggested Servings: 6 to 11 servings daily
Examples of One Serving: (Provides 80 calories)
- 1/2 cup of cooked cereal
- 1/2 cup of cooked rice or pasta
- 1 ounce of cold or dry cereal
- 1/2 Bagel or English muffin
- Choose several servings from whole grains, such as whole-wheat bread and whole grain cereals for adequate Fiber intake.
- Choose more foods that are low in fat or sugars, such as bread, English muffin, rice, and pasta.
- Ease up on your fat and sugars that you add as spreads, seasonings, or toppings because they contain high calories.
- Be moderate in choosing baked goods, such as cakes, cookies, croissants, and pastries because they are high in fat and sugars.
- Adjust your recipe by cutting down half of the fat when preparing pasta, stuffing, and sauce from packaged mixes.
- Use lowfat milk in recipes that calls for milk and cream for ingredients.
Vegetable Group
This group represents the second largest recommended servings in your daily meals. This Group includes plant foods called Vegetables - another source of Complex Carbohydrates. Vegetables provide the majority of Vitamins (Vitamin A, C and Folate), Minerals (such as Potassium and Iron), and Fiber (Insoluble Fiber) that keeps your digestive system moving.
Suggested Servings: 3 to 5 servings daily
Examples of One Serving: (Provides 25 calories)
- 1 cup of raw leafy vegetables
- 1/2 cup of chopped raw or cooked vegetables
- 3/4 cup of vegetable juice
- Choose a variety of vegetables to get a variety of nutrients
- Dark-green leafy vegetables, such as spinach and broccoli are high in Vitamin K
- Deep-yellow vegetables, such as carrots and sweet potatoes are high in Beta Carotene (Vitamin A)
- Starchy vegetables, such as potatoes, corn and peas are high in Carbohydrates
- Legumes, such as navy, pinto and kidney beans provides certain Amino Acids
- Tomatoes, onions and green peppers are high in Vitamin C
Fruit Group
Like the Bread, Cereal, Rice and Pasta Group; and the Vegetable Groups, Fruits also provide important Vitamins, Minerals and Fiber, but are naturally low in fat and sodium. Fruits also provide antioxidants, a protective natural agent against cancer and certain degenerative diseases.
Suggested Servings: 2 to 4 servings daily
Example of One Serving: (Provides 60 calories)
- 1 small banana, apple or orange
- 1/2 cup fruit juice
- 1/2 cup canned fruit
- 1/4 cup dried fruit
- Choose fresh fruits for snacks
- Use freshly squeezed fruit juice or frozen juices
- Choose canned fruit naturally sweetened by its own juices (or light syrup).
- Ease up on dried fruits for snacks as it is compact in sugar
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
Meat, Poultry and Fish are important sources of high quality proteins, but also supply significant amounts of fat. They also provide B-Vitamins, Iron and Zinc. Dry Beans, Eggs and Nuts also provide similar proteins, fats and most Vitamins, and Minerals. Although this group provides similar important nutrients, the allowances are limited because most of this group contain cholesterol and fat.
Suggested Servings: 2 to 3 servings daily
Examples of One Serving: (Provides calories ranging from 35 to 100)
- 2 to 3 ounces of cooked lean meat, poultry or fish
- 1 Egg
- 1/2 cup dry beans
- 2 Tablespoon of peanut butter
- 1/3 cup nuts
- Choose lean meat, poultry and fish often
- Trim off all visible fat in meats before cooking
- Remove skin in chicken before cooking
- Include dry beans and peas in your meat list
- Bake, broil, roast or boil instead of frying
- Limit egg yolk to 3 a week and use more egg whites
- Ease up on nuts and seeds because they are high in fat
Milk, Yogurt and Cheese
Like all the first four (4) food groups, Milk and milk products provide Protein, Vitamins, and Minerals. Milk and Cheese are great sources of Calcium, Vitamin A and Vitamin D. This group also provides an adequate amount of Carbohydrates and is also high in fat.
Suggested Servings: 2 to 3 servings daily
Examples of One Serving: (Provides 90 to 150 calories)
- 1 cup of milk or yogurt
- 1.5 ounces of natural cheese
- 2 ounces of process cheese (cottage cheese)
- Choose skim milk instead of regular milk
- Choose nonfat yogurt or frozen yogurt
- Choose lowfat cheese
- Choose low fat ice cream
- Choose lowfat dessert made from lowfat or non-fat milk
Fats, Oils and Sweets
Fats, oils and sweets sit at the top of the Pyramid, but represent the smallest portion recommended because they don't make up the "Food Groups" emphasized for healthy eating. Although fat is needed by the body, limiting its consumption is very important because fat has been linked to many degenerative and chronic diseases. Besides, fat is also found in the five (5) food groups represented in the Pyramid (such as Milk and Meat groups). Like fat, sugar contains high calories that causes weight gain resulting in overweight and obesity status. Unlike complex carbohydrates, sweets provide no added nutrients, such as Vitamins and Minerals to help boost health status.
Rule of Thumb: Use fats, oils and sweets very sparingly.
-- Ofelia B. Mutia, M.S.,R.D.,L.D.