Names of the Food Groups in the Pyramid

The food group pyramid, developed by the U.S. Department of Agriculture in conjunction with the Department of Health and Human Services, promotes healthy food choices from six primary food groups; grains, vegetables, fruits, dairy and protein, fats and oils. The pyramid suggests the daily servings and the serving size for each category. One or two food groups cannot supply all the nutrients you need; eating a variety of foods from the six food groups ensures your best chance for maintaining a balanced diet.

Grains

• All foods from grains are shown at the base of the pyramid. To keep your fat intake low and your fiber intake high, the pyramid recommends getting most of your daily calorie intake from the grains category, which includes breads, cereals, rice and pasta. Complex carbohydrates or starches that give you longer lasting energy are found in the grains group. Six to 11 daily servings of grains are recommended. A slice of bread or a half cup of pasta, for example, equals one serving of grains.

Vegetables

• The pyramid recommends three to five servings of vegetables in your daily diet. A half cup of raw or cooked carrots, for example, gives you one vegetable serving. Vegetables are low in fat and provide an abundance of fiber, minerals and vitamins that you need in your daily diet. Different nutrients are found in different vegetables. For the best balance of nutrients, pick a mixture of dark-green leafy vegetables, such as spinach or broccoli; legumes, such as beans or chickpeas; yellow vegetables, such as carrots or squash; starchy vegetables, such as peas or corn; and other vegetables, such as tomatoes and onions.

Fruits

• A medium apple, for example, or one half cup of canned or cooked fruit equals one serving of fruit. The pyramid recommends two to four daily servings of fruit. Three-quarters of a cup of fruit juice also counts as a serving, but the pyramid recommends whole fruit as the fiber content is higher than juice. Fruit is low in calories and high in vitamins.

Dairy

• The dairy category on the pyramid includes milk, yogurt and cheese. You should aim for two to four servings of dairy products daily. One and a half ounces of cheese or one cup of milk or yogurt equals one serving. Dairy products are rich in calcium and provide a healthy source of vitamins and protein. Choose low-fat or fat-free varieties. If you are lactose intolerant and cannot digest milk, consider calcium-fortified orange juice as a substitute.

Protein

• The pyramid's protein category includes meats, fish, poultry, eggs, beans and nuts and seeds. For best health, aim for two to three daily servings of protein. In addition to protein, foods in this group are sources of many nutrients, including iron. One serving of protein equals, for example, one egg or two to three ounces of lean meat, fish or poultry. Eat egg yolks in moderation as they are high in cholesterol; nuts and seeds are high in fat.

Fats and Oils

• Fats and oils represent the smallest portion of the pyramid, which means you should use foods from this category sparingly. Foods that contain added sugars and fats are high in calories and contain little or no vitamins and minerals. Avoid, for example, sugary desserts and soda. As well, use fats, such as salad dressings, gravies and butter, in moderation.