Food Pyramid Details

The Food Pyramid Details
Also See: USDA Food Guide Pyramid Booklet
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Iowa Health Book: Dietary

Pyramid Power: The New Shape of Nutrition

Iowa Dietetic Association, Iowa Beef Industry Council, Iowa Pork Producers Association
Peer Review Status: Externally Peer Reviewed by the Iowa Dietetic Association
Creation Date: Unknown
Last Revision Date: Unknown

Nutrition Isn't Square Any More...

Eating right doesn't need to be difficult. The Food Guide Pyramid provides a graphic guide for making healthy food choices based on the USDA Dietary Guidelines for healthy Americans over the age of two. The pyramid calls for eating a variety of foods to get the nutrients you need while eating the right amount of calories to maintain a healthy weight.

Each of the food groups provides some, but not all, of the nutrients you need. Foods in one group cannot replace another. No one food group is more important than another - however, most Americans are encouraged to consume more from the base of the pyramid.

Food Guide Pyramid : A Guide to Daily Food Choices

The Top of the Pyramid

Fats, oils and sweets should be used sparingly in the diet and therefore are represented as the small tip of the pyramid. This includes salad dressings, oils, cream, butter, margarine, soft drinks, candies, and sweet desserts. These foods provide calories but little or no vitamins and minerals.

The Middle of the Pyramid

Protein is needed in moderate amounts in the diet and therefore represents the upper middle of the pyramid. Milk, yogurt, cheese; and meat, poultry, fish, dry beans, eggs and nuts - two groups of foods that come mostly from animals - are important for protein, calcium, iron and zinc. Choose lean meats, skinless poultry, fish and low-fat dairy products to control fat and cholesterol. Also, limit breaded or fried foods to control fat and calories.

Most Americans need to eat more fruits and vegetables which help form the foundation of the pyramid. Besides being an excellent source of vitamins, minerals and fiber, vegetables and fruits (plant foods) are low-fat, low-sodium and cholesterol-free. Eating a variety of vegetables and fruits will help ensure that you meet your daily need for Vitamin C and other nutrients.

The Base of the Pyramid

Bread, cereals, rice and pasta - all foods from grains - are found at the base of the Pyramid because they are the foundation upon which the rest of the diet is planned. Try to choose 6-11 servings daily. Grains supply fiber, carbohydrates, vitamins and minerals. They are usually low in fat and are the preferred fuel for our brain, nervous system and muscles. To keep these foods low in fat and calories, limit the use of spreads.

The information in this brochure was adapted from USDA's Food Guide Pyramid, US Department of Agriculture, Human Nutrition Information Service, 1992.

What Counts as One Serving?

Here are some serving size examples for each food group. If you eat a larger portion, count it as more than one serving.

Most Americans are encouraged to eat at least the lowest number of servings from the five food groups each day.

Bread, Cereal, Rice and Pasta Group (6-11 servings)

1 slide of bread
1 ounce of ready-to-eat cereal (check labels: 1 ounce = 1/4 cup to 2 cups depending on cereal)
1/2 cup of cooked cereal, rice, or pasta
1/2 hamburger roll, bagel, English muffin
3 or 4 plain crackers (small)

Vegetable Group (3-5 servings)

1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice

Fruit Group (2-4)

1 medium apple, banana, orange, nectarine, peach
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group (2-3 servings)

1 cup of milk or yogurt
1.5 ounces of natural cheese
2 ounces of process cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (2-3 servings)

2 to 3 ounces of cooked lean meat, poultry, or fish
(1 ounce of meat = 1/2 cup of cooked dry beans, 1 egg or 2 tablespoons of peanut butter)

How Much Should I Eat?

1200 calories is the lowest amount recommended to maintain nutritional adequacy; this calorie level is conducive for weight loss, or extremely inactive individuals.

1600 calories is recommended for many sedentary women and some older adults.

2200 calories is recommended for most children, teenage girls, active women and sedentary men; women who are pregnant or breastfeeding may need more.

2500 calories is recommended for teenage boys, active men, and some very active women.

For More Information:

Contact the Nutrition Experts:
Iowa Dietetic Association (515) 274-5918
Consumer Nutrition Hotline (800) 366-1655