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The Food Pyramid Guide (Image below)
Food guide pyramid
The food guide pyramid (historical) known as the food pyramid, and formally titled the Improved American Food Guide Pyramid, was published by the USDA(United States Department of Agriculture) in 1992 to replace the earlier food groups classification system. The food guide pyramid suggested optimal nutrition guidelines for each food category, per day, using a mnemonic graphic of a pyramid with horizontal dividing lines to represent suggested percentages of the daily diet for each food group. Currently published every five years, an update to the 2005 system is expected in 2010.
Groups based on the Food Guide Pyramid
Grain group
The Grain Group is represented by a thick orange strip. Cereals, breads, pastas, crackers, and rice all fall under this categorization. Bread, cereal, rice, and pasta are grown from cereal crops. Grains supply food energy in the form of starch and carbohydrates. Breads made from refined ingredients are not as highly recommended as whole grains. Whole grains can be found especially in brown oatmeal
6-11 servings daily
Vegetable group
A vegetable is a part of a plant consumed by humans that is generally savory (not sweet) and not considered a grain, fruit, nut, spice, or herb. For example, the stem, root, flower, etc. may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C,and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but cooking can often add these. The dark green vegetables and the orange color is caused by the vitamins and vegetables like carrots contain lots of vitamin A which helps eye health.
3-5 servings of vegetables in a day. They may be fresh, frozen, canned, or juiced.
Fruit group
In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds. These include apples, oranges, plums, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices unfortunately may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. It is best to consume 2-4 servings of fruit in a day. They may be fresh, frozen, canned, dried, pureed or juiced.
Note that many foods considered fruits in botany because they bear seeds are not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomato or avocados.
Oil group
The oil group is represented by a thin yellow strip between the Dairy and Fruits Groups. Oils include cooking oils, fats and sweets, along with some good fats found in items like peanut butter and fish. As the group is represented by a thin strip, it implies that you should eat less of this group because if you eat too much it may cause diabetes, high blood pressure and even some cancers.
Dairy group
The Dairy group is represented by a medium-thick blue strip between the Oil and Meat groups. Dairy products are produced from the milk of mammals, most usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of the mineral calcium, but also provide protein, phosphorus, vitamin A, and vitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. For adults, 3 cups of dairy products are recommended per day.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts group
Meat is the tissue - usually muscle - of an animal consumed by humans. Since most parts of many animals are edible, there are a vast variety of meats. Meat is a major source of protein, as well as iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, and shrimp, Crab Legs, eggs, Spices and Herbs are also in this Group.
However, since many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives. These include tofu, products that resemble meat or fish but are made with soy, eggs, and cheeses. The meat group is one of the major compacted food groups in the food guide pyramid.
Although meats provide energy and nutrients, they are often high in fat and cholesterol, and can be high in sodium. Simply trimming off fatty tissue can go a long way towards reducing this negative effect. However, this tactic may prove to be ineffective, so large portions of meats are not recommended; 2-3 ounces per day of meat or alternatives are recommended. This is 3-5 servings. For those who don't consume meat or animal products, meat analogues, tofu, beans, lentils, chick peas, nuts and other high-in-protein vegetables make up this food group.
The food guide pyramid (historical) known as the food pyramid, and formally titled the Improved American Food Guide Pyramid, was published by the USDA(United States Department of Agriculture) in 1992 to replace the earlier food groups classification system. The food guide pyramid suggested optimal nutrition guidelines for each food category, per day, using a mnemonic graphic of a pyramid with horizontal dividing lines to represent suggested percentages of the daily diet for each food group. Currently published every five years, an update to the 2005 system is expected in 2010.
Groups based on the Food Guide Pyramid
Grain group
The Grain Group is represented by a thick orange strip. Cereals, breads, pastas, crackers, and rice all fall under this categorization. Bread, cereal, rice, and pasta are grown from cereal crops. Grains supply food energy in the form of starch and carbohydrates. Breads made from refined ingredients are not as highly recommended as whole grains. Whole grains can be found especially in brown oatmeal
6-11 servings daily
Vegetable group
A vegetable is a part of a plant consumed by humans that is generally savory (not sweet) and not considered a grain, fruit, nut, spice, or herb. For example, the stem, root, flower, etc. may be eaten as vegetables. Vegetables contain many vitamins and minerals; however, different vegetables contain different spreads, so it is important to eat a wide variety of types. For example, green vegetables typically contain vitamin A, dark orange and dark green vegetables contain vitamin C,and vegetables like broccoli and related plants contain iron and calcium. Vegetables are very low in fats and calories, but cooking can often add these. The dark green vegetables and the orange color is caused by the vitamins and vegetables like carrots contain lots of vitamin A which helps eye health.
3-5 servings of vegetables in a day. They may be fresh, frozen, canned, or juiced.
Fruit group
In terms of food (rather than botany), fruits are the sweet-tasting seed-bearing parts of plants, or occasionally sweet parts of plants which do not bear seeds. These include apples, oranges, plums, bananas, etc. Fruits are low in calories and fat and are a source of natural sugars, fiber and vitamins. Processing fruits when canning or making into juices unfortunately may add sugars and remove nutrients. The fruit food group is sometimes combined with the vegetable food group. It is best to consume 2-4 servings of fruit in a day. They may be fresh, frozen, canned, dried, pureed or juiced.
Note that many foods considered fruits in botany because they bear seeds are not considered fruits in cuisine because they lack the characteristic sweet taste, e.g., tomato or avocados.
Oil group
The oil group is represented by a thin yellow strip between the Dairy and Fruits Groups. Oils include cooking oils, fats and sweets, along with some good fats found in items like peanut butter and fish. As the group is represented by a thin strip, it implies that you should eat less of this group because if you eat too much it may cause diabetes, high blood pressure and even some cancers.
Dairy group
The Dairy group is represented by a medium-thick blue strip between the Oil and Meat groups. Dairy products are produced from the milk of mammals, most usually but not exclusively cattle. They include milk, yogurt and cheese. Milk and its derivative products are a rich source of the mineral calcium, but also provide protein, phosphorus, vitamin A, and vitamin D. However, many dairy products are high in saturated fat and cholesterol compared to vegetables, fruits and whole grains, which is why skimmed products are available as an alternative. For adults, 3 cups of dairy products are recommended per day.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts group
Meat is the tissue - usually muscle - of an animal consumed by humans. Since most parts of many animals are edible, there are a vast variety of meats. Meat is a major source of protein, as well as iron, zinc, and vitamin B12. Meats, poultry, and fish include beef, chicken, pork, salmon, tuna, and shrimp, Crab Legs, eggs, Spices and Herbs are also in this Group.
However, since many of the same nutrients found in meat can also be found in foods like eggs, dry beans, and nuts, such foods are typically placed in the same category as meats, as meat alternatives. These include tofu, products that resemble meat or fish but are made with soy, eggs, and cheeses. The meat group is one of the major compacted food groups in the food guide pyramid.
Although meats provide energy and nutrients, they are often high in fat and cholesterol, and can be high in sodium. Simply trimming off fatty tissue can go a long way towards reducing this negative effect. However, this tactic may prove to be ineffective, so large portions of meats are not recommended; 2-3 ounces per day of meat or alternatives are recommended. This is 3-5 servings. For those who don't consume meat or animal products, meat analogues, tofu, beans, lentils, chick peas, nuts and other high-in-protein vegetables make up this food group.