About
the Food Guide Pyramid
The Food Guide
Pyramid is an easy
way to create a
healthy diet. It
consists of 6 food
groups and 4 levels.
You should eat more
servings per day
from the lower levels,
fewer from the higher
ones. Your age,
gender, activity
level and overall
health will ultimately
determine which
type of diet is
best for you, but
the pyramid is a
great place to start.
FOOD
PYRAMID PROVIDED
BY THE U.S. DEPARTMENT
OF AGRICULTURE AND
THE U.S. DEPARTMENT
OF HEALTH AND HUMAN
SERVICES
Grains
form the lowest
level and the foundation
of the pyramid.
Grains contain complex
carbohydrates, B
vitamins, iron,
protein, magnesium
and fiber. Eat 6
to 11 servings each
day (at least 50%
of your total calories)
from this group,
which includes cereals,
rice and pasta.
Fruits and vegetables
are the next level.
These foods are
naturally fat- and
cholesterol-free,
as well as low in
sodium. They also
contain a rich supply
of vitamins A and
C, folate, potassium,
magnesium and fiber,
which may reduce
the risk of certain
cancers. Be sure
to get 5 to 9 servings
of fruits and vegetables
every day.
Dairy, meat
and meat alternatives
are on the pyramid's
third level. Dairy
products –
such as cheese and
milk – provide
calcium, protein,
B vitamins and,
when fortified,
vitamins D and A.
The meat and meat
alternatives –
which include poultry,
fish, dry beans,
eggs and nuts –
are rich sources
of protein, phosphorus,
vitamins B6 and
B12, zinc, magnesium,
iron, niacin and
thiamin. Eat 2 to
3 servings from
each of these groups
daily.
The top of the
pyramid is for fats,
oils and sweets.
These foods are
all high in calories,
but low in nutritional
value. Foods with
high fat content
include margarine,
butter, salad dressing,
mayonnaise, cream,
cream cheese and
sauces. Everything
from cake, pie and
doughnuts to soft
drinks falls in
the "sweets" category.
Eat very sparingly
from this group.
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