Food Guide Pyramid

Wisely select more foods from the lower levels of the Food Guide Pyramid

Fats, oils, and sweets

Use sparingly

Milk, yogurt, and cheese group Meat, poultry, fish, dry

2-3 servings per day beans, eggs, and nuts group

2-3 servings per day

Vegetable group Fruit group

3-5 servings per day 2-4 servings per day

Bread, cereal, rice, and pasta group

6-11 servings per day

Essence of a Healthful Diet

The essence of a healthful diet is simply making good choices from the foods that are available. For help in making healthy choices, the U.S. Department of Agriculture recommends the use of a four-tiered food guide pyramid.—See the chart on page 12.

At the base of the pyramid are complex carbohydrates, which include grain foods, such as bread, cereal, rice, and pasta. These foods are the foundation of a healthful diet. On the second tier are two equal sections; one is vegetables, and the other is fruits. These foods are also complex carbohydrates. Most of your daily diet should be selected from these three food groups.

The third tier has two smaller sections. One section has such foods as milk, yogurt, and cheese; and the other includes meat, poultry, fish, dry beans, eggs, and nuts.a Only moderate amounts of foods should be eaten from these groups. Why? Because most of these foods are rich in cholesterol and saturated fat, which can increase the risk of coronary disease and cancer.

Finally, at the very top of the pyramid is a small area that includes fats, oils, and sweets. These foods provide very few nutrients and should be eaten sparingly. More foods should be chosen from the bottom part of the pyramid, and fewer from the top.

Rather than sticking to the same food items from each section toward the bottom of the pyramid, it is wise to experiment with a variety of foods within those sections. This is because each food has a different combination of nutrients and fiber. Some vegetables and fruits, for example, are good sources of vitamins A and C, while others are high in folic acid, calcium, and iron.