The Food Guide Pyramid is an outline
of what to eat each day. It's not a rigid prescription,
but a general guide that lets you choose a healthful
diet that's right for you. The Pyramid calls for eating
a variety of foods
to get the nutrients you need and at the same time the
right amount of calories to maintain or improve your
weight. The Pyramid also focuses on fat because most
Americans diets are too high in fat, especially saturated
fat.
Looking at the Pieces of the Pyramid
The Food Guide
Pyramid emphasizes foods from the five major food groups
shown in the three lower sections of the Pyramid. Each
of these food groups provides some, but not all, of
the nutrients you need. Foods in one group can't replace
those in another. No one food group is more important
than another - for good health, you need them all.The
small tip of the Pyramid shows fats, oils, and sweets.
These are foods such as salad dressings and oils, cream,
butter, margarine, sugars, soft drinks, candies, and
sweet desserts. These foods provide calories and little
else nutritionally.
Most people should use them sparingly. On this level
of the Food Guide Pyramid are two groups of foods that
come mostly from animals: milk, yogurt, cheese; and
meat, poultry, fish, dry beans, eggs, and nuts. These
foods are for protein, calcium, iron, and zinc. This
level includes foods that come from plants - vegetables
and fruits. Most people need to eat more of these foods
for the vitamins, minerals, and fiber they supply. At
the base of the Food Guide Pyramid are breads, cereals,
rice, and pasta - all foods from grains. You need the
servings of these foods each day.
Calorie requirements:
For adults and teens
1,600 calories is about right for many sedentary
women and some older adults.
2,200 calories is about right for most children, teenage
girls, active women, and many sedentary men. Women who
are pregnant or breastfeeding may need somewhat more.
2,800 calories is about right for teenage boys, many
active men, and some very active women.
For young children
Preschool children need the same variety of
foods as older family members do, but may need less
than 1, 600 calories. For fewer calories they can eat
smaller servings. However, it is important that they
have the equivalent of 2 cups of milk a day.
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