"I
like pizza a lot. What food group is it in?"
"If
I try to follow the Pyramid, does that mean no more fast food?"
"When
it says '6 to 11 servings' of grains, how many should I eat?"
Have you
ever looked at the Food Guide Pyramid and asked questions like these?
If so, this brochure is for you. It will show you how to follow the Pyramid
and fit the foods you like to eat-such as pizza, fast foods, and mixed
dishes-into a healthy way to eat. It will also help you personalize the
Pyramid for your own needs.
Why is following
the Pyramid a good idea?
The Food
Guide Pyramid (figure 1) is a good starting point for your food choices.
Choosing foods according to the Pyramid can help you get all the nutrients
and other things, such as fiber, that you need for health. No single food
or food group supplies all the nutrients in the amounts you need-so choose
the recommended number of servings from each Pyramid food group.
Following
the Pyramid can also help you keep the amount of saturated fat and cholesterol
you eat low, and keep total fat intake at a moderate level. You can do
this by choosing mostly fat-free or low-fat items from the Milk group,
and mostly lean or low-fat items from the Meat and Beans group.
Using the
Pyramid as a guide
Like the
Pyramid, your food choices should be built on a base of plant foods-grains,
fruits, and vegetables. Start with foods from these three groups as the
foundation of your diet.

Choose a
variety of different foodsespecially in the Grains, Fruit, and Vegetable
groups. Include dark-green leafy vegetables and dry beans or peas several
times a weekthey are rich in many vitamins and minerals. Also eat several
servings of whole grains each day-whole grains each day - whole grains
contain fiber and other protective substances.
Each food
group contains many choices. For example, you may start some days with
cereal-from the Grains group. Other days you may choose toast. Or, you
may prefer tortillas or rice. All of these are good ways to get some grain
foods into your morning. You may have your own personal choice: Popcorn
for breakfast, anyone?
In the Milk group, you may prefer lactosefree or lactose-reduced milk
products. Also, soy-based beverages with added calcium are an option if
you want a non-dairy source of calcium. There are many choices in each
food group. However, if you avoid all foods from any of the food groups,
ask a health care professional to help you make choices that have all
the nutrients you need.
How much
do you need from each group?
The Pyramid
gives a range of servings for each group. The number of servings you need
depends on your calorie and nutrient needs. These are based on your age,
sex, and level of activity.
Check Box 1 to see how many servings you need from each food group. For example,
if you are an inactive woman, you should choose the number of daily servings
from each food group in the Pyramid on the left-6 servings from the Grains
group, 3 from the Vegetable group, and so forth. If you become physically
active, your food needs will increase and you can choose more servings
from each group.
Other family
members may have different calorie and nutrient needs. For example, a
man may need more servings from each group-9 servings of grains, 4 of
vegetables, etc. A teenage boy may need even more perhaps 11 servings
of grains, 5 of vegetables, etc. Box 1 can help you find the recommendations
for each family member.
Note that
in the Milk group, the number of servings you need depends on your age.
Older children and teenagers (ages 9 to 18) and adults over 50 need 3
servings daily. Others need 2 servings daily. During pregnancy and breastfeeding,
the recommended number of Milk group servings is the same as for nonpregnant
women.
Box
1. How many Pyramid servings do YOU need? |
Find
the number of servings that are right for you:
Children
2 to 6, most women, some older adults (about 1,600 calories)
Milk
Group -- 2 or 3* servings
Meat and Beans Group -- 5 ounces
Vegetable Group -- 3 servings
Fruit Group -- 2 servings
Grains Group -- 6 servings
Older
children, teen girls, active women, most men (about 2,200 calories)
Milk
Group -- 2 or 3* servings
Meat and Beans Group -- 6ounces
Vegetable Group -- 4 servings
Fruit Group -- 3 servings
Grains Group -- 9 servings
Teen
boys, active men (about 2,800 calories)
Milk
Group -- 2 or 3* servings
Meat and Beans Group -- 7 ounces
Vegetable Group -- 5 servings
Fruit Group -- 4 servings
Grains Group -- 11 servings
* Older
children and teens 9 to 18 and adults over 50 need 3 servings from
the Milk Group. Others need 2 servings daily.
How
do your choices stack up?
Check
the number of servings you usually eat in each group to see how
your choices match Pyramid recommendations. Remember-your portion
may be more than one serving.
|
Box
2. What counts as a Pyramid serving? |
Grains
Group
- 1
slice of bread
- About
1 cup of ready-to-eat cereal flakes
- ½
cup of cooked cereal, rice, or pasta
Vegetable
Group
- 1
cup of raw leafy vegetables
- ½
cup of other vegetables-cooked or raw*
- ¾
cup of vegetable juice
Fruit
Group
- 1
medium apple, banana, orange, pear
- ½
cup of chopped, cooked, or canned fruit
-
¾cup of fruit juice
|
Milk
Group
- 1
cup of milk or yogurt
- 1-½
ounces of natural cheese (such as Cheddar)
- 2
ounces of processed cheese (such as American)
Meat
and Beans Group
The
Pyramid recommends 2 to 3 servings for a total of 5 to 7 ounces.
The following all count as 1 ounce equivalent:
- 1
ounce of cooked lean meat, poultry, or fish
- ½
cup of cooked, dry beans*
- ½
cup of tofu or 2½-ounce soyburger
- 1
egg
- 2
tablespoons of peanut butter
- 1/3
cup of nuts
|
*Dry
beans, peas, and lentils can be counted as servings in either the
Meat and Beans group or the Vegetable group. As a vegetable, ½ cup
of cooked, dry beans counts as 1 serving. As a meat substitute, ½
cup of cooked, dry beans counts as 1 ounce of meat. |
Box
3. Mixed dishes - How do they contribute to Pyramid food groups? |
NOTE:
The values listed are estimates based on how these foods are often
prepared. The amounts in an item you eat may be more or less than
these examples. |
Food
and sample portion |
Grains
Group |
Vegetable
Group |
Fruit
Group |
Milk
Group |
Meat
and Beans Group (oz. equiv.) |
Fat,
% Daily Value* |
Cheese
pizza (2 medium slices) |
2-½
|
½ |
0 |
½ |
0 |
19 |
Lasagna
(1 piece 3½" by 4") |
1-½
|
½ |
0 |
½ |
1 |
23 |
Macaroni
and cheese (1 cup, made from packaged mix) |
2 |
0 |
0 |
½ |
0 |
30 |
Tuna
noodle casserole (1 cup) |
1-½
|
0 |
0 |
½
|
2 |
29 |
Spinach
quiche (1 piece) |
1 |
½
|
0 |
½ |
½
|
40 |
Chicken
pot pie (8 oz. pie) |
2-½
|
½ |
0 |
0 |
1-½ |
43 |
Beef
taco (2) |
2-½
|
½
|
0 |
¼ |
2 |
40 |
Bean
and cheese burrito (1) |
2-½
|
¼ |
0 |
1 |
1 |
44 |
Egg
roll (1) |
½
|
¼ |
0 |
0 |
½ |
10 |
Chicken
fried rice (1 cup) |
1-½
|
½
|
0 |
0 |
1 |
19 |
Rice
and beans (1 cup) |
1-½
|
0 |
0 |
0 |
1-½
|
17 |
Stuffed
peppers with rice and meat (½ pepper) |
½
|
1 |
0 |
0 |
1 |
19 |
Beef
stir-fry (1 cup) |
0 |
1-½ |
0 |
0 |
1-½ |
16 |
Clam
chowder-New England (1 cup) |
½
|
½ |
0 |
½ |
3-½ |
8 |
Cream
of tomato soup (1 cup) |
½
|
1 |
0 |
½ |
0 |
7 |
Double
cheeseburger (with mayo) |
3-½
|
½ |
0 |
½ |
2-½ |
54 |
Italian
sub (6" sub) |
2 |
½ |
0 |
½ |
2-½
|
58 |
Peanut
butter &jelly sandwich (1) |
2 |
0 |
0 |
0 |
1 |
22 |
Tuna
salad sandwich (1) |
2 |
½ |
0 |
0 |
2 |
11 |
Chef
salad (3 cups-no dressing) |
0 |
3 |
0 |
0 |
3 |
5 |
Pasta
salad with vegetables (1 cup) |
1-½
|
1 |
0 |
0 |
0 |
24 |
Apple
pie (1 slice) |
2 |
0 |
½ |
0 |
0 |
25 |
Pumpkin
pie (1 slice) |
1-½
|
¼ |
0 |
¼
|
¼ |
22 |
What
other mixed dishes do you enjoy?
List them below and "guess-timate" their servings from
the food groups: |
Food
and portion |
Grains
servings |
Vegetable servings |
Fruit servings |
Milk servings |
Meat and beans servings |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
*The
% DailyValue (%DV) shows how much of the recommended daily limit for
fat is in these sample portions of food. %DVs are based on recommendations
for a 2,000-calorie diet.The %DV in this table can be compared to
the %DV listed on Nutrition Facts labels on food packages. |
How much
is a serving?
Pyramid serving
sizes for some common foods in each group are listed in Box 2. Some of
the serving sizes are smaller than the portions you might usually eat.
Some are also smaller than the serving listed on the Nutrition Facts label.
For example, you may eat 2 slices of bread in a sandwich, which equals
2 Pyramid servings. One cup of cooked pasta or rice also equals 2 Pyramid
servings. So it's easy to meet the recommended number of servings. For
more information about portion sizes and Pyramid serving sizes, see the
brochure "How much are you eating?"
NOTE: Young
children 2 to 3 years old need the same number of servings from each food
group as others but, except for milk, smaller serving sizes. Offer a portion
about 2/3 the size listed in Box 2.
Where do
pizza and other mixed dishes fit in the Pyramid?
Many popular
foods don't fit neatly into one Pyramid group. For example, cheese pizza
counts in several Pyramid groups: Grains (the crust), Milk (the cheese),
and Vegetable (the tomato sauce). You can choose the mixed dishes you
like to eat-from fast food places, ethnic restaurants, or "Mom's"
kitchen-and still eat the Pyramid way. In a bean burrito the tortilla
counts in the Grains group, the beans in the Meat and Beans group, and
the cheese in the Milk group. The chicken in a pot pie or fried rice counts
in the Meat and Beans group, and the spinach in a quiche or a chef's salad
counts in the Vegetable group. Check Box 3 to see how some of the foods
you eat fit into the Pyramid. Some mixed dishes also contain a lot of
fat. Box 3 also shows about how much fat is in these foods.
Portions
and servings
What's the difference?
A
portion is the amount of food you choose to eat.
There is no standard portion size.
A
serving is a standard amount of food, like 1 cup
or 1 ounce. It is used to help give advice about how much to eat,
or to identify how many calories and nutrients are in a food.
|
Fast food
and the Pyramid
Does
eating the Pyramid way mean "no more fast food"? No ... but
you do need to pay attention to your choices. Many menu items maybe high
in calories and fat, especially saturated fat. Fast foods menus also tend
to have limited variety, and especially limited choices of vegetables,
fruits, and whole grains. Make sure you get enough of these at other meals
or as snacks. If you eat fast foods often, try these tips:
- Extras
such as sauces, cheese, or bacon on burgers can add a lot of calories
and fat. Try your burger with lettuce, tomato, and onion instead.
- Order
small or medium sizes-giant-size portions aren't a bargain if they're
more calories and fat than you need.
- Try a
green salad instead of fries.
- Choose
fat-free or low-fat milk, fruit juice, or water as a beverage instead
of a soft drink.
Tip
of the Pyramid

The
small "tip" of the Pyramid represents fats, oils, and
sweets. These are foods such as salad dressings, cream, butter,
margarine, sugars, soft drinks, fruitades, and candies. They provide
calories but few nutrients. So, they may contribute to weight gain
or lower your intake of more nutritious foods and beverages. It's
okay to have these foods and drinks occasionally, but use them sparingly. |
The Bottom
Line
- Use the
Food Guide Pyramid to help you make food choices.
- Build
your meals on a variety of plant foods-grains (including whole grains),
fruits, and vegetables.
- Also choose
foods from the Milk group and Meat and Beans group each day. Make most
of your choices from these groups low in fat.
- Choose
the amounts to eat from each group based on your needs (see Box 1).
- It's fine
to enjoy fats and sweets occasionally.
Dietary
Guidelines for Americans
The Dietary
Guidelines offer sound advice that will help to promote your health and
reduce your risk for chronic diseases such as heart disease, certain cancers,
diabetes, stroke, and osteoporosis. The 10 Guidelines are grouped into
the ABC's of nutrition:
A: Aim for
fitness
- Aim for
a healthy weight.
B: Build
a healthy base
- Let the
Pyramid guide your food choices.
- Choose
a variety of grains daily, especially whole grains.
- Choose
a variety of fruits and vegetables daily.
- Keep
food safe to eat.
C: Choose
sensibly
- Choose
a diet that is low in saturated fat and cholesterol and moderate in
total I fat.
- Choose
beverages and foods to moderate your intake of sugars.
- Choose
and prepare foods with less salt.
- If you
drink alcoholic beverages, do so in moderation.
To order
Dietary Guidelines publications, call 888-878-3256. Ask for the Dietary
Guidelines for Americans (40-page bulletin, $4.75 per copy) or Using the
Dietary Guidelines for Americans (5-panel brochure, $.50 per copy).
You can also
find out more about the guidelines and download these publications by
visiting USDA's Center for Nutrition Policy and Promotion website at www.cnpp.usda.gov.
The
U.S. Department of Agriculture (USDA) prohibits discrimination in all
its programs and activities on the basis of race, color, national origin,
sex, religion, age, disability, political beliefs, sexual orientation,
or marital or family status. (Not all prohibited bases apply to all programs.)
Persons with disabilities who require alternative means for communication
of program information (Braille, large print, audiotape, etc.) should
contact USDA's TARGET Center at 202-720-2600 (voice and TDD).
To file a
complaint of discrimination, write USDA, Director, Office of Civil Rights,
Room 326-W, Whitten Building, 14th and Independence Avenue, SW, Washington,
DC 20250-9410 or call (202) 720-5964 (voice or TDD). USDA is an equal
opportunity provider and employer. |