Diet and Nutrition Basics

In a nutshell, the USDA Food Guide Pyramid presents a general outline of which foods to eat daily. And it is based on the Dietary Guidelines presented by the USDA and the U.S. Department of Health and Human Services.

The Food Pyramid

The Pyramid recommends eating a variety of foods in order to get the nutrients and calories needed for healthy weight maintenance.

Diet and Nutrition

Bottom Layer of Food Pyramid

The bottom foundation or the pyramid is a recommendation for 6-11 servings of breads, pasta, rice and cereals. The actual breakdown is:

For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 6 servings
For older children, teen girls, active women, most men (around 2,200 calories) – 9 servings
For Teen boys, active men (around 2,800 calories) - 11 servings.

A serving of breads, pasta, rice and cereals would basically reflect the following: 1 slice of bread, 1 ounce of ready-to-eat cereal; and 1/2 cup of cooked of pasta, rice or cereal.

Next pyramid layer

The next pyramid layer building upwards represents fruits and vegetables. From 2-4 fruits are advised a day and 3-5 vegetables. The actual breakdown is:

For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 3 servings of vegetables, 2 of fruit
For older children, teen girls, active women, most men (around 2,200 calories) – 4 servings of vegetables, 3 of fruit
For Teen boys, active men (around 2,800 calories) - 5 servings of vegetables, 4 of fruit

A serving of fruits and vegetables would basically reflect the following:

1 medium-sized fruit such as an apple, orange or a banana; 1/2 cup of chopped, canned or cooked fruit; or three-fourths (3/4) cup of fruit juice. For vegetables, a serving would be: a half (1/2) cup of raw, chopped or cooked vegetables, except for raw, leafy ones that get 1 cup per serving; or 3/4 cup of vegetable juice.

Next pyramid layer

On up the pyramid is the Milk, Yogurt and Cheese Group also known as (AKA) the Milk Group, which includes lactose-free and lactose-reduced milk products. And the Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group AKA Meat and Beans Group runs along side. From 2-3 servings of the Milk Group and 2-3 servings of the Meat and Beans Group are recommended. The actual breakdown is:

For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 5 ounces of Meat and Beans Group
For older children, teen girls, active women, most men (around 2,200 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 6 ounces of Meat and Beans Group
For Teen boys, active men (around 2,800 calories) - 2 or 3 servings Milk Group, 3 servings for a total of 7 ounces of Meat and Beans Group

A serving of both groups would basically reflect the following. For the Milk Group, choose from 1 cup of yogurt or milk, 1.5 ounces of natural cheese or 2 ounces of processed cheese. And for the Meat and Beans Group, 2-3 ounces of cooked lean meat, fish or poultry; 1/2 cup of cooked dry beans; 1/2 cup of tofu;

2 .5 -ounce soyburger; 1 egg ; 2 tablespoons of peanut butter; or 1/3 cup of nuts.