USDA Dietary Requirements

The USDA's food pyramid has become a cultural icon in American nutrition. The USDA first issued dietary recommendations in 1894 and it has periodically updated them throughout the decades, as advances in nutritional science or increases in specific health conditions have led to better understanding of the nutritional needs of the human body. The current pyramid features six categories of foods, with specific recommendations for including each in a healthful diet.

Grains

• Bread and pasta are grain-based foods.

  With the new slogan "Make Half Your Grains Whole," the USDA has addressed one of the most pressing health problems facing Americans: the proliferation of simple carbohydrate foods. Whole grains provide fiber, vitamins and minerals in the diet, and are crucial to good health. The USDA recommends a minimum of 3 oz. of whole grains daily, making up 60 to 65 percent of your total calories.

Vegetables

• A variety of colorful vegetables promotes health.

  Once combined with fruits as a single section of the pyramid, vegetables now have a section of their own and are further subdivided into green leafy vegetables, orange vegetables, beans and legumes, starches, and other vegetables. A combination of these types of vegetables, totaling 2 1/2 per day, is recommended.

Fruits

• Fruits are an important part of a healthful diet.

  The USDA recommends 2 cups of fruits a day from a variety of fruit choices. Fresh or frozen fruits are recommended over juices, as juices lack the fiber of whole fruit and are higher in sugar content.

Milk and Dairy

• Cheeses are a good way to add variety to your dairy intake.

  The USDA bases its dairy food recommendations on age and gender. Very small children need 2 cups a day, while adults and children over the age of nine need 3 cups a day. The USDA recommends low-fat or fat-free choices in this food category, which includes milk, cheese, yogurt and ice cream.

Meat and Beans

• Fish is a good, low-fat meat choice.

  The meat and beans group includes all meats, poultry and fish, as well as eggs, nuts and seeds. Lean meats are recommended. Dry beans and peas are included in both the Meat and Beans group and the Vegetable group. The recommendations for the meat and beans group are based on age, gender, and activity level. For a person who gets moderate exercise, the recommendations range from 2 to 6 oz. daily.

Oils and Fats

• Oils should be used sparingly in the diet.

  This food group includes both animal and vegetable fats. The USDA recommends fish, nut and vegetable oils in preference to solid fats like butter, lard and shortening. It further recommends that no more than 20 to 35 percent of your daily calories come from fats and oils.