Food Pyramid Chart

The food pyramid chart is a simple outline of what and how much you should eat each day.

It is not supposed to be a rigid regiment, but a general guide for healthier food choices.

The main principles behind the pyramid are balance and variety.

The key is to not eat too much of one food group, and to vary the foods within each group.

Below are the 5 main food groups in the chart.

To see an actual picture of the food pyramid, visit Free-Health-and-Fitness-Tips.com/food-pyramid-chart.html

Food Pyramid Chart Group 1 - Grains
This group represents the base of the pyramid. Grains are packed with the body's first choice of energy, complex carbohydrates. They are low in fat and contain many essential vitamins and minerals, including riboflavin, thiamin, niacin, iron, zinc, and folate.

They are a good source of fiber, which is responsible for gastronintestinal health. Fiber can also help lower the risk of heart disease and some cancers, and can even help manage diabetes.

You should eat 6 - 11 servings of grains per day, and vary them throughout the week. Below is a guide of what a serving is for some common grains.

- 1 slice of bread, preferably whole wheat

- 1/2 cup of cereal, preferably whole grain

- 1/2 cup of rice, preferably brown

- 1/2 cup of pasta

Food Pyramid Chart Group 2 - Fruits and Vegetables
Like the above group, this group is low in fat and contains lots of essential vitamins, minerals, and fiber. Another nutrition benefit of these foods is that they contain phytochemicals. Phytochemicals are plant substances that help protect against a broad range of diseases.

You should eat 2-4 servings of fruit, and 3-5 servings of vegetables per day. Make sure you eat a wide range of them.

A 1/2 cup of chopped fruit or vegetable is generally what constitutes one serving. If it's juice, one serving is equal to a 3/4 cup.

Below are the major vegetable categories.

- Dark leafy vegetables, such as red or green lettuce, spinach, and collards.

- Orange and red vegetables, such as carrots, tomatoes, and bell peppers.

- Legumes, such as beans pinto beans, kidney beans, and navy beans.

- Cruciferous vegetables, such as brocolli, cauliflower, peas, and green beans.

- Fleshy vegetables, such as pumpkins, squash, and cucumbers

Below are the major fruit categories.

- Citrus fruits, such as oranges, limes, grapefruit, and tangerines

- Berry fruits, such as strawberries, red/blue berries, rasberries, grapes, and bananas

- Stone fruits, such as peaches, plums, apricots, and mangos

- Pome fruits, such as apples and pears

- Fleshy fruits, such as pineapples, watermelons, cantaloupes, papayas, and honeydew

Food Pyramid Chart Group 3 - Dairy
The main benefit of eating this food group is maintaining bone health, because dairy products contain calcium and vitamin D.

You should have 2-3 servings of dairy per day, preferably low fat.

Below are guidelines on what constitues one serving for some common dairy products.

- 1 cup of milk

- 1 cup of yogurt

- 1.5 to 2 ounces of cheese (about the size of a ping pong ball)

Food Pyramid Chart Group 4 - Meats, Eggs, Beans, and Nuts
The main benefit of eating this food group is to maintain muscle health. However, this food group also contains important nutrients, such as vitamin B6, vitamin B12, zinch, and thiamin.

You should have 2-3 servings of this food group per day.

Below are guidelines on what constitutes one serving for this food group.

- 2-3 ounces of poultry, fish, or red meat. This is about the size of a deck of cards. Make sure you have lean cuts.

- 2-3 eggs, preferably without the yolk, since it is high in cholesterol.

- 1 to 1.5 cups of beans. Make sure you don't count this as a vegetable if you want it to count for this food group.

- 2/3 to 1 cup of nuts.

Food Pyramid Chart Group 5 - Fats, Oils, and Sweets
This group lies at the top of the pyramid, but don't get confused. It doesn't mean that it is the most nutritious. It means that since it only makes up a small portion of the whole pyramid, it should also make up a small portion of your entire daily diet.

These foods are high in fat and added sugars. They provide calories, but don't provide much nutritional benefits.

The foods in this group include cooking oils, butter, margarine, mayonnaise, salad dressings, soft drinks, jellies and jams, sweet desserts, and candies. Over consuming these types of foods will set you up for some serious health and weight problems.

Use these foods sparingly. Whenever possible, use healthier alternatives, such as:

- Olive oil for cooking. It has a high level of monounsaturated fat and antioxidants, and is linked to better heart health.

- Low or non fat condiments.

- Artificial sweeteners, such as aspartame, saccharin, or sucralose. These are common in diet drinks. Be careful, some people have serious negative reactions to these products. Contact a licensed health professional to see if it will be okay for you to consume them.

Food Pyramid Chart Recap and Other Recommendations
- Vary your food choices within each group. - Eat a diet rich in grains, fruits, and vegetables. - Choose low fat dairy products and lean meat sources. - Limit your use of foods high in fat (especially saturated fat) and added sugars. - As you may have noticed, each group has a serving range instead of a specific serving amount. If you are not active, use the lower numbers. If you are active (which is recommended), use the middle or high numbers. - If you like crunching numbers and want very specific serving recommendations, you can visit MYPYRAMID.GOV to create a food pyramid tailored to your specific gender, age, and activity level.

Ark Agpalza has dedicated more than 10 years to the cause of healthy living, and is the author of the online publication Free Health and Fitness Tips.

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