Food Guide Pyramid

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In the late 1950s, the United States Department of Agriculture (USDA) based its first widely promoted dietary recommendations on what it called the Four Food Groups. Unfortunately, it was probable that following the guidelines would lead to a less than optimal diet. However, between the 1950s and the 1990s, a great deal was learned about the role of diet in the prevention and treatment of disease, and by the 1990s, it was clear that the Four Food Groups concept needed to be overhauled.

The Four Food Groups have therefore been replaced with the Food Guide Pyramid.

The simple guidelines outlined in the Food Guide Pyramid for a healthy diet include the following: Increase intake of whole grain bread, cereals, rice, and pasta to 55 to 60 percent of total calories.

Increase intake of fresh fruits and vegetables.

Limit fat intake to less than 30 percent of total calories; saturated fats should provide no more than 10 percent of total calories.  Cholesterol intake should be limited to no more than 300 mg per day.

Increase intake of foods rich in soluble and insoluble fibers, which include whole grains, legumes, fruits, and vegetables.

The base of the pyramid contains the cereal, rice, pasta, and other grains that comprise the foundation of a healthful diet. No less than six to eleven servings of these should be consumed every day. One serving equals about one slice of bread, 1 ounce of dry cereal, 1/2 cup of cooked cereal, rice, pasta, or grain. Whole grains are the optimum choices from this category.

The second level of the Food Guide Pyramid is shared by fruits and vegetables. Three to five servings of vegetables should be consumed every day. A serving equals 1 cup of raw vegetables, 1/2 cup of cooked vegetables, or 3/4 cup of vegetable juice. With regard to fruits, two to four servings daily are recommended. In this case, a serving is equal to one medium size fruit, 1/2 cup of chopped fruit or berries, 1/2 cup cooked or canned fruit, or 3/4 cup of fruit juice. Fruits and vegetables provide an excellent source for vitamins, fiber, and some minerals.

The third level of the pyramid is split between two categories: the milk, yogurt, and cheese group and the lean meat, poultry, fish, dry beans, eggs, and nuts group. Two or three servings each from these groups are suggested each day, however healthier diets emphasize nonfat or low-fat selections, such as nonfat yogurt or beans. A serving from the “milk group” equals 1 cup of milk or yogurt, 1 1/2 ounces of cheese, or 2 cups of cottage cheese. A serving from the “meat group” equals 2 to 3 ounces of lean meat, poultry, or fish, 1 to 1 1/2 cups of dry beans or peas, two eggs, or 6 tablespoons of peanut butter.

Finally, in the fourth and smallest level at the top of the pyramid are fats, oils, and sweets. These foods, which include salad dressing, mayonnaise, snack foods, convenience foods, desserts, and fried foods, are to be consumed only sparingly. A very limited number of items in this group are associated with good health, such as olive oil.

The food pyramid is a nutritional guide by the U.S.D.A. A healthy diet would include foods from each of these food groups.