Food Guide Pyramid

Food Guide Pyramid version 2005

Grains are represented on the pyramid with the orange triangle.

Examples of Grains are:-Brown Rice-Bagels-Hot Dog Buns-Granola-Popcorn

Within the grain group they are two subgroups

A. Whole Grain- Whole grains are made from the entire grain

kernel- Whole grain food have the greatest variety

of nutrients and more fiber than other food groups

B. Refined Grain- This grain has been milled (a process that

removes the bran and germ of the grain kernel and extends the shelf life)

- With milling the grain it loses it nutrients in dietary fiber, iron, and many vitamin B

- Most refined grains are enriched which means that vitamin B and iron are added back after processing.

Vegetables are represented on the pyramid with the green triangle.

Examples of vegetables are:-Broccoli-Carrots

-Potatoes-Cabbage

-Tofu (soybean curd)

Any vegetable or 100% vegetable juice counts as a member of the vegetable food group.

Vegetables are organized in 5 sub groups which are:

1. Dark Green2. Deep Yellow3. Starchy4. Dry Beans and Peas5. Other Vegetables

The fruit group is represented in the pyramid with the red triangle.

Examples of fruits are:-Strawberries

-Apricots-Apples

-100% Fruit Juice

Any fruit or 100% fruit juice is part of the fruit group.

Fruits provide:Vitamin AVitamin CPotassium

Fruits are low in fat and sodium and provide fiber to the diet

They are six types of fruit:1. Drupes2. Pomes3. Citrus Fruits4. Melons5. Berries6. Tropical Fruits

Milk group is represented in the pyramid with the blue triangle.

Examples of milk are:-Cheeses

-Ice Cream-Pudding

-All fluid milk

The main food that are part of the milk group are milk, yogurt, and cheese.

All foods in this group are rich in sources of potassium and calcium. Many of the product also provide Vitamin D

When choosing a milk it is best to chose a milk that is low – fat or fat-free. Those items that are low-fat or fat-free contain all the nutrients found in other milk products, except they have much less fat and cholesterol.

Meats and Bean are represented on the pyramid with the purple triangle.

Examples of meats and beans are:-Canned clams, sardines, tuna

-Lamb-Black, kidney, lima, mung, and navy beans

-Almonds and Pecans

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group.

Most of the foods except beans and fish in this group contain large amounts of fat. All foods from animals including egg yolks contain cholesterol.

Oils are the skinniest triangle on the pyramid with being represented in the yellow.

Examples of oils are:-Canola Oil-Avocado

-Mayonnaise-Seeds

-Soybean-Sunflower Oils

With the 2005 updated Food Guide Pyramid there is no longer a certain amount of servings you should get from each food group.

The amount of food you need from each food group is determined by your calorie needs. Girls are always going to need less calories then boys do.

Most teens will need 2 to 4 cups from the vegetable group and about three cups from the milk group.

Most people do not have a problem with meats and beans group and the grains group.

New vs. Old

The new Food Guide pyramid was recently updated in 2005. Every 5 years the United States Department of Agriculture (USDA) updates or revises the food guide pyramid. 2010 will be the next year they will revise the food guide pyramid to suit the individual needs of all people.

If you look at the triangles on the Food Guide Pyramid you will notice the triangles are wider at the bottom than the at the top.

The wider base represents the most nutrient –dense foods. Foods that are very high in fats or sugars belong at the top of the pyramid.

All foods are included in the MyPyramid. No foods are ever left out.

The figure climbing the stairs to the left of the pyramid is to remind individuals to be active.

-Miss Edmiston is involved in a program that is supported by the NFL called Fuel Up Play 60. Which reminds students to be active for 60 minutes a day. - www.mypyramid.gov