Bread, Grain, Cereal and Pasta
The base of the pyramid is the Bread, Grain, Cereal, and Pasta food group. These foods provide complex carbohydrates, which are an important source of energy. One should have 6 to 11 servings of these foods in a day. Examples for one serving include 1 slice of bread, 1/2 cup of rice, or pasta, and 1 flat tortilla.
Fruits and Vegetables
The next food group going up the pyramid includes Fruits and Vegetables. These foods provide important nutrients such as vitamin A, vitamin C, and potassium. They are also low in fat and sodium and high in fiber. One should have 3 to 5 servings of vegetables or fruits each day. Examples of one serving of fruit include one medium-sized apple, orange, or banana, ½ cup of canned fruit, and ¾ cup of fruit juice or about 4 ounces. Only count 100 percent real fruit juice. Examples of one serving of vegetables include 1 cup of raw leafy vegetables, ½ cup of other vegetables either cooked or raw, and about 4 ounces of vegetable juice.
Dairy Products and Protein
The next food group above Fruits and Vegetables are the Dairy Products and the other Protein rich Items. Dairy products provide your body with protein vitamins and minerals, especially calcium. One should have 2 to 3 servings of dairy products each day. Examples of one serving of a dairy item include 1 cup of cottage cheese or ½ cup of whole milk. Protein items provide the body with much-needed protein, iron, and zinc. One should include 2 to 3 servings of protein daily in their diet and each serving should be between 2 and 3 ounces. Examples of one serving of protein would include 2 to 3 ounces of any type of meat, 2 tablespoons of peanut butter, 1/2 cup of cooked dry beans, and 1/3 cup of nuts.
Fats and Sweets
At the top of the food pyramid are the Fats and Sweets. The foods in this group do not provide much in the way of nutrition. They do provide calories, which is one culprit for weight gain. Examples of this food group include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts.
Guidelines to a Balanced Diet in Food Pyramid
The following guidelines should help in developing a well-balanced, nutritional diet.
First, one should try to consume two and one-half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.
One should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain-based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low-fat milk or milk products daily. Total fat intake should only be between ten and thirty percent of calories consumed. Most of the fats consumed should be in the form of unsaturated fats, as saturated fats can do much to damage health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of calorific consumption should come from saturated fats.
Fiber-rich fruits, vegetables, and whole grains should be a regular part of any diet as should potassium-rich foods. Alcoholic beverages should only be consumed in moderation.