The Food Guide Pyramid -

The USDA introduced the Food Good Pyramid in 1992 to help healthy Americans use the Dietary Guidelines to choose foods for a healthy diet. It is a graphic tool designed to convey the important dietary concepts of variety, proportion, and moderation. The food pyramid is designed to be useful; it builds on familiar food groups as an organizing framework. Foods are grouped not only by their nutritional content but also by how they are used. Let's meet the food pyramid:

The Food Pyramid
Since everyone has different nutritional needs, the servings of each food group are represented as a possible range. Listed below is a personalized guide to the Food Guide Pyramid for your Nutritional Profile.

You have not set up your Nutrional Profile yet. Since we cannot determine exactly how many servings you need without your Nutritional Profile, you should do that now.

Food Group Suggested Daily Servings What Counts as a Serving
Bread, Cereal, Rice, Pasta
  • 1 slice of bread
  • 1/2 hamburger bun or english muffin
  • A small roll, biscuit, or muffin
  • 5 to 6 small or 3 to 4 large crackers
  • 1 ounce of cereal
    • Fruits
  • A whole fruit, such as an apple, banana, or an orange
  • A melon wedge
  • 3/4 cup of juice
  • 1/2 cup of barries
  • 1/4 cup dried fruit
    • Vegetables
  • 1/2 cup of cooked vegetables
  • 1/2 cup of chopped raw vegetables
  • 1 cup of leafy vegetables (such as lettuce and spinach)
  • 3/4 cup vegetable juice
    • Meats,Poultry,Fish,Dry Beans,Eggs, and Nuts Amount should total 5 to 7 ounces of cooked lean meat, poultry without skin, or fish a day. Count 1 egg, 1/2 cup cooked beans, or 2 tablespoons peanut butter as 1 ounce of meat.
    Milk, Yogurt, Cheese
  • 1 cup of milk
  • 8 ounces of yogurt
  • 1 1/2 ounces of natural cheese
  • 2 ounces of processed cheese
    • Fats, Sweets, and Alcoholic Beverages Use fats and sweets sparingly. If you drink alcoholic beverages, do so in moderation.

    Suggestions for using the Food Pyramid:

    You have not set up your Nutrional Profile yet. If you wish to view suggestions for using the food pyramid based in your age group, please visit the Nutritional Profile Generator now.
    • As young children begin to eat the same foods as the family, offer them foods that are moderate in fat and saturated fat but provide the calories and nutrients they need for proper growth.
    • Serve young children the same variety of foods as everyone else, but in smaller portions - roughly two-thirds of an adult serving.
    • Be sure to get the equivalent of two cups of milk a day, from milk or other sources of calcium such as cheese, yogurt, or even tofu.
    • Because young children often only eat a small amount at one time, try to eat nutritious snacks such as milk, fruit juice, or slices of fruit or veggies, for example.
    • Parents and older children need to remember that they are a major influence on a developing child's food eating habits.
    • Calorie needs in your age group vary widely; you should make sure to get at the very least the number of servings outlined in the table above.
    • Be careful to not eat too many fatty and sugary foods from the top of the Pyramid. It's ok to eat stuff with lots of fat and sugar in it once and a while, but remember to not eat too much from this group.
    • Many children get fat because they don't get enough exercise. Get outside and play! Remember: The more active you are, the stronger and healthier you become!
    • People in your age group should remember to get 3 servings from the milk group. Good foods include skim milk, cheeses, and yogurt. Getting enough calcium now promotes bone development and prevents osteoporosis which strikes later in life.
    • If you don't like milk or milk products, there are alternative sources of calcium, such as dark-green leafy vegetables, calcium-enriched orange juice, waffles, and even tofu!
    • Most teenage boys need to eat a high number of servings from each food group.
    • Most teenage girls need a moderate amount of servings from each food group. If you are involved in lots of physical activity, such as a sport, you may need the maximum number of servings from each food group.
    • Women who are breatfeeding or pregnant should make sure to get at least 3 servings from the milk food group to meet their calcium needs. They should also eat more breads and cereals, fruits, vegetables, and meats (or meat alternatives).
    • People in your age group vary in their dietary needs; some eat the same as younger adults, others eat relatively less food.
    • You may need to make an extra effort to get enough fluids (water, juices, milk, soups) and fiber (vegetables, fruits, and whole-grain breads and cereals).
    • If you have a low daily caloric intake, around 1600 Calories a day or less, you may wish to ask a physician about vitamin/mineral supplements.