online marketing Food Pyramid Guidelines For Healthy Eating

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.

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

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.
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