The Food Guide Pyramid

Variety

Balance

Moderation
Food Guide Pyramid Concept:
VARIETY
No one food supplies all the nutrients we
need to function our best.
Eat foods from all groups.
Choose different foods from within each
group.
Food Guide Pyramid Concept:
BALANCE
 Eat appropriate amounts
of different foods.
 Serving size is important.
 Older children and
adolescents should be
getting from the mid to
high range of the
recommended number of
servings.
Calorie Levels
Sedentary Women
=
1600
Most Children
Teenage Girls
Active Women
Sedentary Men
=
2200
Teenage Boys
Active Men
=
2800
How Many Servings Do
You Need Each Day?
Bread, Cereal, Rice,
and Pasta Group (Grains Group)—
especially whole grain
Vegetable Group
Fruit Group
Milk, Yogurt, and
Cheese Group
(Milk Group)—preferably fat free or low fat
Meat, Poultry, Fish, Dry Beans,
Eggs, and Nuts Group
(Meat and Beans Group)—
preferably lean or low fat

1600
2200
2800
6
3
2
9
4
3
11
5
4
2 or 3*
2 or 3*
2 or 3*
2
2
total of
total of
5 ounces 6 ounces
3
total of
7 ounces
Adapted from U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. The Food Guide
Pyramid, Home and Garden Bulletin Number 252, 1996.
Food Guide Pyramid Concept:
MODERATION
 No one food should be chosen as the only
component in a varied diet.
 The tip of the pyramid…
 Fat, cholesterol, sodium and sugars…Take it Easy!
Bread, Cereal, Rice, and
Pasta Group
 Provide vitamins,
minerals,
carbohydrate
(including fiber).
 Naturally low in fat.
 Older children and
teens should aim for
9 servings from
grains.
Recommended Daily Servings
of Breads, Cereals, Rice, and Pasta
Calories
1600
2200
2800
Servings
6
9
11
Note:
Include 4 or more servings
that are whole grain.
One Bread, Cereals, Rice,
and Pasta Serving Equals:

1 slice bread
1 tortilla
1/2 cup rice, pasta,
cooked cereal
1 oz. dry cereal
1 small roll or muffin

Self-Assessment




A Closer Look at
Fat Content
Vegetable Group
 Eat a variety of “types” of
vegetables.
 Good sources of
carbohydrates and fiber.
 Unless added, low in fat and
sodium.
 Key source of phytochemicals.
 Variety is key!
Recommended Daily
Servings of Vegetables
Calories
Servings
1600
3
2200
2800
4
5
One Serving of
Vegetables Equals:

1/2 cup of cooked
vegetables

3/4 cup of juice

1 cup raw vegetables
or salad greens