Food Pyramid
Guidelines For Healthy Eating
Official
US Dietary Guidelines are based on the Food Guide Pyramid. This food pyramid
illustrates the main food groups of a healthy balanced diet. According
to the official US dietary guidelines, the basis of a healthy balanced
diet means eating foods from each of the main food groups, each day -
except fats, oils & sweets, which should always be eaten sparingly.
TABLE
1. Food Pyramid
Source:
U.S. Department of Agriculture, U.S. Department of Health and Human
Services.
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Food
Pyramid Guidelines
Fats,
Oils, Sweets
Use Sparingly
Milk,
Yogurt & Cheese
2-3 Servings, per day
Meat,
Poultry, Fish, Dry Beans, Eggs, Nuts
2-3 Servings, per day
Vegetables
3-5 Servings, per day
Fruits
2-4 Servings, per day
Bread,
Cereal, Rice, Pasta
6-11 Servings, per day
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TABLE 2.
Food Pyramid Sample Diets at Three Different Calorie Levels
| Food
Group |
1600
Calorie Diet |
2200
Calorie Diet |
2800
Calorie Diet |
| Grains |
6
servings |
9
servings |
11
servings |
| Vegetables |
3
servings |
4
servings |
5
servings |
| Fruits |
2
servings |
3
servings |
4
servings |
| Dairy/Milk |
2-3
servings |
2-3
servings |
2-3
servings |
| Meats |
5oz |
6oz |
7oz |
| Total
Fat (30%) |
53g |
73g |
93g |
| Total
Added Sugars |
6
tsp |
12
tsp |
18
tsp |
TABLE
3. Food Pyramid Serving Sizes
| Food
Group |
What
Counts as a Serving |
| Fats,
oils, sweets |
Use
sparingly. Use fats or oils low in saturated, or hydrogenated fat. |
| Dairy |
1
cup milk; 8 ounces yogurt; 1.5 ounces natural cheese; 2 ounces processed
cheese. |
| Meats,
poultry, beans, eggs, nuts |
2-3
servings equals 5-7 ounces of cooked lean meat, or poultry without
skin, or fish. Here 1 egg (2 egg whites), 1 tbsp nuts, or 1/2 cup
cooked peas, beans count as 1 ounce of meat. |
| Vegetables |
1/2
cup cooked/raw vegetables; 1 cup leafy raw vegetables; 1/2 cup cooked
peas, beans, other legumes; 3/4 cup vegetable juice. |
| Fruits |
1
medium apple, banana, orange; 1/2 grapefruit; melon wedge; 3/4 cup
fruit juice; 1/2 cup chopped fresh, cooked, canned fruit (in juice);
1/4 cup dried fruit; |
| Breads,
grains |
1
slice bread; 1/2 hamburger bun or English muffin; 1 small roll, muffin,
or biscuit; 5-6 small crackers; 1/2 cup cooked cereal, rice, pasta,
noodles; 1 ounce ready-to-eat cereal. |
Source: U.S. Department of Agriculture
and the U.S. Department of Health and Human Services (2000).
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