The Food Guide Pyramid was designed as an easy way to show the groups of foods that make up a good diet. It also shows how much of these different groups you need to eat to stay healthy. It is in a pyramid shape to explain the different proportions of foods to one another. The food that makes up the base (widest part) should provide the bulk (the biggest part) of your diet. As you go up the pyramid, the requirements get smaller as the pyramid gets skinner.
The Food Guide Pyramid also gives the number of servings you should eat from each part of the pyramid each day. It often gives a range of numbers, like six to 11 servings, or two to four servings. Most kids (youth) need to eat at least the small number of servings to get the nutrients they need. Nutrients are the things in food that provide good nutrition. Many kids will need more than the small amount, especially kids who are in sports and need lots of energy2
Bread, Cereal, Rice, and Pasta Group
This group is at the bottom of the pyramid. This means that the foods in these groups should make up the biggest part of what you eat all day. That is because bread, cereal, rice and pasta are all great sources of carbohydrate, the nutrient that the body uses as its major source of energy. So if you want lots of power, be sure to hit the bottom of the pyramid!
A carbohydrate isn’t the only bonus you’ll get from this food group: you’ll also get lots of B vitamins and iron.
The Food Guide Pyramid suggests that people eat six to 11 servings from this group each day. Here are some examples of what counts as a serving:
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One slice of bread
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½ cup of cooked rice or pasta
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½ cup of cooked cereal
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½ bagel or English muffin3
Vegetable Group
The vegetable group is toward the bottom of the pyramid. This means that lots of daily servings of vegetables are an important part of a healthy diet. Veggies are great because they have tons of vitamins and minerals. Carrots and spinach are good sources of vitamin A, and don’t forget tasty tomatoes and cauliflower for vitamin C. Be sure to eat bunches of broccoli and spinach for a little bit of everything.
Vegetables also provide carbohydrates for the energy your body needs, as well as lots of fiber. Fiber is important because it helps your digestive system move things along the way it should; it also protects you from getting sick later in life.
The Food Guide Pyramid suggests that people eat three to five servings from this food group each day. Here are some examples of what counts as one serving:
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½ cup of chopped vegetables (cooked)
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1 cup of raw vegetables
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¾ cup of vegetable juice4
Fruit Group
The fruit group is down near the bottom of the pyramid. This means that many daily servings of fruit are an important part of a healthy diet. Fruits are fabulous because they provide important vitamins that keep you feeling fine and looking good. Vitamin C is a big player in this food group. It’s in fruits like oranges, strawberries, and watermelon and lots more. Also, just say “a” for apricot and vitamin A!
Fruits also give you carbohydrates, the body’s favorite kind of fuel. Don’t forget fiber-fruit is full of it!
The Food Guide Pyramid suggests that people eat two to four servings from this group each day. Here are some examples of what counts as one serving.
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1 medium-sized apple, banana, or orange
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½ cup of cooked or canned fruit
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½ cup of fruit juice (like orange, grapefruit or cranberry); you are better off with real fruit than with juice!5
Milk, yogurt, and Cheese Group
This food group is high up on the pyramid. This means that even though these foods are important for good health, you don’t need to eat as many of them in one day as you do of foods that is lower down on the pyramid. Eating and drinking milk, yogurt, and cheese is the best way for you to catch all your calcium. You’ll be sure to have the power of protein when you pick foods from this part of the pyramid.
The Food Guide Pyramid suggests that people eat two to three servings from this group each day. Here are some examples of what counts as one serving:
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I cup of milk
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1 cup of yogurt
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1 ½ to 2 ounces of cheese6
Meat, Poultry, Fish, Beans, Eggs, and Nuts Group
This food group is high up on the food pyramid. This means that even though these foods are important for good health, you don’t need to eat as many of them in a day as you do foods lower down on the pyramid. Meat poultry (this means chicken, turkey and other birds), fish, beans, eggs and nut have one thing in common: they all supply you with the super-important nutrient - protein. This is the perfect part of the pyramid for protein!
The Food Guide Pyramid suggests that people eat two to three servings for this group each day. Here are some examples of what counts as one serving:
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2 to 3 ounces of cooked lean meat, poultry, or fish
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l egg, 1/2 cup cooked dry beans (pinto, black and navy or any type of dry bean), or 2 tablespoons of peanut butter which counts a 1 ounce of meat7
Fats, Oils and Sweets
Fats, oils and sweets are a little different from the other parts of the pyramid because they do not make up a “group” in the same way the other foods do. They sit at the very top of the pyramid. This means that even though your body needs them, it only needs a tiny amount. Fat is used for some things in your body but it is smart to avoid eating too much. While sugary foods like candy and cookies are simple carbohydrates and give you quick energy, they do not usually offer too much in the way of important nutrients and are usually loaded with calories
The Food Guide Pyramid suggests that when it comes to fatty, oily or sugary foods, people should “use sparingly.” This is another way of saying eat only a little bit and not very often.
These are examples of the food that would be included in this group:
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salad dressings and oils
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cream, butter and margarine
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sugars, soft drinks, candies and sweet desserts8
The Food Guide Pyramid
A Guide to Daily Food Choices
Source: Federal Consumer Information Center
By following the Food Guide Pyramid, you will be sure to feel and look your best!
