USDA FOOD GUIDE PYRAMID

For decades in the United States, people were instructed to eat from the four basic food groups if they wanted to be healthy. The four food groups have been laid to rest and the USDA Food Guide Pyramid now stands as the model for daily healthy eating. Its shape gives us a guide to the variety and amounts of minimum servings to eat of the foods in the various categories on the pyramid. In order to get the energy, protein, vitamins, minerals, and fiber needed for good health.

With an emphasis on variety, the foundation of the pyramid is a wide range of grain foods including rice, pasta, cereals, and breads. Eating 6 to 11 servings a day of these kinds of foods is recommended.

Stepping up from the foundation, the second level includes vegetables and fruits. Americans are advised to eat at least 2 to 4 servings of fruit and 3 to 5 servings of vegetables each day. An average serving size is one piece of fruit or one half cup of cooked vegetables.

Next, as the pyramid narrows, the third level includes foods from the meat and milk groups. Two to 3 servings of meat and 2 to 3 servings of milk group products are recommended per day. A serving of meat is 3 to 4 ounces or about the size of a deck of cards. Leaner, lower-fat selections are best. One serving of milk is one cup and for cheese a serving is about 2 ounces.

The top of the pyramid represents the smallest portion of our diet and includes fats and sweets. A little of these foods is fine, but be careful not to eat too much. These foods are usually high in calories and do not provide much nutritional value.

Since the original USDA Food Guide Pyramid was published, several variations reflecting eating patterns in different population groups (such as a vegetarian pyramid, an Asian pyramid, and a Mediterranean pyramid) have been developed. If you would like additional information about any of the pyramids or guidance on how to achieve an all-around healthy diet, visit the website sponsored by the U.S. Department of Agriculture (USDA) and the National Agricultural Library at www.nal.usda.gov/fnic.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIL File NUTR3298.rf2 VRS# 6940 Data Version 7.0