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The Food Guide Pyramid

The Food Guide Pyramid is a guideline for healthful eating. The pyramid is flexible enough for everyone. We don't need specific foods for growth and health but we need specific nutrients that come from a lot of different foods.

Eating many different foods gives us energy and a lot of other nutrients such as protein, carbohydrates, fat and different vitamins and minerals. So, try to eat at least the smallest amount of servings from each of the food groups every day.

The milk, cheese and yogurt group provide protein, calcium and vitamin D which are all needed for strong bones, teeth and muscles. Milk, yogurt, cheese and pudding all fit into this section of the pyramid.

Meat, poultry, fish, eggs, dry beans and peas, nuts and seeds supply protein, iron, B vitamins and some minerals for strong muscles and healthy blood.

Breads, cereals, rice, pasta and other grain products are a good source of complex carbohydrates, which give us the energy we need for our active lives. They also provide the B vitamins, iron, other minerals and fiber. Crackers, muffins, pancakes, grits, oatmeal and cereals are also found in this group.

Vegetables provide Vitamin A (beta carotene) and Vitamin C, complex carbohydrates and fiber. They also provide the B vitamins, calcium, potassium, and other minerals. Vegetables are needed to help us in the fight against many diseases including cancer.

Fruit supplies Vitamin A (beta carotene) and vitamin C, potassium and some other minerals to keep our skin, eyes and gums healthy. Fruit is also a good source of carbohydrate and fiber. Enjoy fruits for a nutritious, sweet snack.

What about snack foods that we all like to eat sometimes? Small amounts of candy, soft drinks, and other sweets can be eaten occasionally if you fill up on foods from the basic food groups first. But remember, these foods should not be eaten everyday. Try snacking on foods that come from each of the different food groups of the food pyramid.

How many servings of each of the food groups should we eat each day?

Breads, cereals, rice and pasta group: 6 to 9 servings every day

Vegetables: 3 to 5 servings every day

Fruits: 2 to 3 servings every day

Milk, yogurt and cheese: 2 to 3 servings every day

Meat, poultry, fish, dry beans, eggs and nuts: 2 to 3 (5-6 ounces of meat) servings every day

What counts as a serving?

1/2 cup rice or noodles

1/2 cup grits or oatmeal,

1 ounce of cold cereal,

1 cup leafy vegetables (lettuce, spinach, or cabbage)

1/2 cup raw, non leafy vegetables

1/2 cup cooked vegetables

1/2 cup beans or peas,

1 small baked potato,

3/4 cup vegetable juice

1 medium fruit (apple, orange, peach),

1/2 cup berries or cutup fruit,

1/4 cup dried fruit,

2 ounces processed cheese (American)

1 1/2 ounces natural cheese (cheddar, mozzarella, Swiss, Monterey jack)

1 1/2 cups ice cream

2 cups cottage cheese

count as one ounce of meat:

1/2 cup dry beans or peas,

2 tablespoons peanut butter,

1/4 cup egg substitute

count as 2 ounces of meat:

1 small chicken leg or thigh,

2 slices sandwich-size meat

count as 3 ounces of meat:

1/4 pound hamburger patty

1 unbreaded fish filet

cooked meat the size of a deck of cards

Fats, oils and sweets:

go easy on margarine, gravy, salad dressings, soft drinks candy bars and candies. These foods contain a lot of calories and very little nutrition.

Snacks may be needed to help give you the energy that you need to make it through the day. Make sure to choose healthy snacks from each of the different food groups to increase the nutrients in your diet.

Healthy snack suggestions:

Bread, Cereal, Rice and Pasta: Animal crackers, cereal (dry or with milk), bagel, English muffin, graham cracker, rice cake, pretzels, air-popped popcorn, pita bread

Milk, Yogurt, Cheese: Cheese, cottage cheese, pudding, yogurt

Vegetables: Any raw vegetable (in strips), vegetable soup

Fruits: Fresh fruit, canned or frozen fruit, fruit juice, dried fruit

Meat, Poultry, Fish, Beans, Eggs and Nuts: Bean soup, peanut butter, hard-cooked egg, turkey or meat cubes