What's in this booklet for me?

This booklet introduces you to The Food Guide Pyramid. The Pyramid illustrates the research-based food guidance system developed by USDA and supported by the Department of Health and Human Services (HHS). It goes beyond the "basic four food groups" to help you put the Dietary Guidelines into action.

The Pyramid is based on USDA's research on what foods Americans eat, what nutrients are in these foods, and how to make the best food choices for you.

The Pyramid and this booklet will help you choose what and how much to eat from each food group to get the nutrients you need and not too many calories, or too much fat, saturated fat, cholesterol, sugar, sodium, or alcohol.

The Pyramid focuses on fat because most American's diet are too high in fat.

What's the Best Nutrition Advice?

Balance the food you eat with physical activity - maintain or improve your weight to reduce you chances of having high blood pressure, heart disease, a stroke, certain cancers, and the most common kind of diabetes.

Choose a diet with plenty of grain products, vegetables, and fruits which provide needed vitamins, minerals, fiber, and complex carbohydrates, and can help you lower your intake of fat.
 

Choose a diet low in fat, saturated fat, and cholesterol to reduce your risk of heart attack and certain types of cancer and to help you maintain a healthy weight.

Choose a diet moderate in salt and sodium to help reduce your risk of high blood pressure.

If you drink alcoholic beverages, do so in moderation. Alcoholic beverages supply calories, but little or no nutrients. drinking alcohol is also the cause of many health problems and accidents and can lead to addiction.

What is the Food Guide Pyramid?

The Pyramid is an outline of what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you.

The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain or improve your weight.

The Pyramid also focuses on fat because most Americans diets are too high in fat, especially saturated fat.

Looking at the Pieces of the Pyramid

The Food Guide Pyramid emphasizes foods from the five major food groups shown in the three lower sections of the Pyramid. Each of these food groups provides some, but not all, of the nutrients you need. Foods in one group can't replace those in another. No one food group is more important than another - for good health, you need them all.

A Closer Look at Fat and Added Sugars

Fat

In general, foods that come from animals (milk and meat groups) are naturally higher in fat than foods that come from plants. But there are many lowfat dairy and lean meat choices available, and these foods can be prepared in ways that lower fat.

Fruits, vegetables, and grain products are naturally low in fat. But many popular items are prepared with fat, like french-fried potatoes, or croissants, making them higher fat choices.

Added Sugars

These symbols represent sugars added to foods in processing or at the table, not the sugars found naturally in fruits and milk. It's the added sugars that provide calories with few vitamins and minerals.

Most of the added sugars in the typical American diet come from foods in the Pyramid tip - soft drinks, candy, jams, jellies, syrups, and table sugar we add to foods like coffee or cereal.

Added sugars in the food groups come from foods such as ice cream, sweetened yogurt, chocolate milk, canned or frozen fruit with heavy syrup, an sweetened bakery products like cakes and cookies. The chart on page 16 shows you the amounts of added sugars in some popular foods. You may be surprised!

 

Fat and Sugar Tips:
 

» Choose lower fat foods from the food groups most often.
» Go easy on fats and sugars added to foods in cooking or at the table - butter, margarine, gravy, salad dressing, sugar, and jelly.
» Choose fewer foods that are high in sugars - candy, sweet desserts, and soft drinks.

How To Make the Pyramid Work for You

How many servings are right for me?

The Pyramid shows a range of servings for each major food group. The number of servings that are right for you depends on how many calories you need, which in turn depends on your age, sex, size, and how active you are. Almost everyone should have at least the lowest number of servings in the ranges.

The calorie level suggestions are based on recommendations of the National Academy of Sciences and on calorie intakes reported by people in national food consumption surveys.

For adults and teens

1,600 calories is about right for many sedentary women and some older adults.

2,200 calories is about right for most children, teenage girls, active women, and many sedentary men. Women who are pregnant or breastfeeding may need somewhat more.

2,800 calories is about right for teenage boys, many active men, and some very active women.

For young children

It is hard to know how much food children need to grow normally. If you're unsure, check with your doctor. Preschool children need the same variety of foods as older family members do, but may need less than 1, 600 calories. For fewer calories they can eat smaller servings. However, it is important that they have the equivalent of 2 cups of milk a day.

 

For you

Now, take a look at the table below. It tells you how many servings you need for your calorie level. For example, if you are an active woman who needs about 2, 200 calories a day, 9 servings of breads, cereals, rice, or pasta would be right for you. You'd also want to eat about 6 ounces of meat or alternates per day. Keep total fat (fat in the foods you choose as well as fat used in cooking or added at the table) to about 73 grams per day.

If you are between calorie categories, estimate servings. For example, some less active women may need only 2, 000 calories to maintain a healthy weight. At that calorie level, 8 servings from the grain group would be about right.

What is a Serving?

The amount of food that counts as a serving is listed on the next page. If you eat a larger portion, count it as more than one serving. For example, 1/2 cup of cooked pasta counts as one serving in the bread, cereal, rice, and pasta group. If you eat 1 cup of pasta, that would be two servings. If you eat a smaller portion, count it as part of a serving.

 

Isn't 6 to 11 servings of breads and cereals a lot?

It may sound like a lot, but it's really not. For example, a slice of bread is one serving, so a sandwich for lunch would equal two servings. A small bowl of cereal and one slice of toast for breakfast are two more servings. And it you have a cup of rice or pasta at dinner, that's two more servings. A snack of 3 or 4 small plain crackers adds yet another serving. So now you've had 7 servings. It adds up quicker than you think!

Do I need to measure servings?

No. Use servings only as a general guide. For mixed foods, do the best you can to estimate the food group servings of the main ingredients. For example, a generous serving of pizza would count in the grain group (crust), the milk group (cheese), and the vegetable group (tomato); a helping of beef stew would count in the meat group and the vegetable group. Both have some fat - fat in the cheese on the pizza and in the gravy form the stew, if it's made from meat drippings.

 

What if I want to lose or gain weight?

The best and simplest way to lose weight is to increase your physical activity and reduce the fat and sugars in your diet.
But be sure to eat at least the lowest number of servings from the five major food groups in the Food Guide Pyramid. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups.
To gain weight, increase the amounts of foods you eat from all of the food groups. If you have lost weight unexpectedly, see your doctor.

Fats

How much fat can I have?

It depends on your calorie needs. The Dietary Guidelines recommend that Americans limit fat in their diets to 30 percent of calories. This amounts to 53 grams of fat in a 1,600-calorie diet, 73 grams of fat in a 2,200-calorie diet, and 93 grams of fat in a 2,800-calorie diet.

You will get up to half this fat even if you pick the lowest fat choice from each good group and add no fat to your foods in preparation or at the table.
You decide how to use the additional fat in your daily diet. You may want to have foods from the five major food groups that are higher in fat--such as whole milk instead of skim milk. Or you may want to use it in cooking or at the table in the form of spreads, dressings, or toppings.

How to check your diet for fat
 

If you want to be sure you have a lowfat diet, you can count the grams of fat in your day's food choices using the Pyramid Food Choices Chart, and compare them to the number of grams of fat suggested for you calorie level.
 

Are some types of fat worse than others?

Yes. Eating too much saturated fat raises blood cholesterol levels in many people, increasing their risk for heart disease. The Dietary Guidelines recommend limiting saturated fat to less than 10 percent of calories, or about on-third of total fat intake.

All fats in foods are mixtures of three types of fatty acids - saturated, monounsaturated, and polyunsaturated.

Saturated fats are found in largest amounts in fats from meat and dairy product and in some vegetables fats such as coconut, palm, and palm kernel oils.

Monounsaturated fats are found mainly in olive, peanut, and canola oils.

Polyunsaturated fats are found mainly in safflower, sunflower, corn, soybean, and cottonseed oils and some fish.

 

How do I avoid too much saturated fat?

Follow the Food Guide Pyramid, keeping your total fat within recommended (See the table for the number of grams suggested at various calorie levels). Choose fat from a variety of food sources, but mostly from those foods that are higher in polyunsaturated or monounsaturated fat.

Here are some selection tips: »Use lean meats and skim or lowfat dairy products. »Use unsaturated vegetable oils and margarines that list a liquid vegetable oil as first ingredient on the label.

»Read nutrition and ingredient labels on food packages to check the kinds and amounts of fat they contain. »Limit use of products that contain a large amount of saturated fats. Examples are nondairy creamers and rich baked products such as pie crusts and other pastries, cakes, and cookies.

Cholesterol

What about cholesterol?

Cholesterol and fat are not the same thing.

Cholesterol is a fat-like substance present in all animal foods - meat, poultry, fish, milk and milk products, and egg yolks. Both the lean and fat of meat and the meat and skin of poultry contain cholesterol. In milk products, cholesterol is mostly in the fat, so lower fat products contain less cholesterol. Egg yolks and organ meats, like liver, are high in cholesterol. Plant foods do not contain cholesterol.

Dietary cholesterol, as well as saturated fat, raises blood cholesterol levels in many people, increasing their risk for heart disease. Some health authorities recommend that dietary cholesterol be limited to an average of 300 mg or less per day. To keep dietary cholesterol to this level, follow the Food Guide Pyramid, keeping your total fat to the amount that's right for you.


It's not necessary to eliminate all foods that are high in cholesterol. You can have three to four egg yolks a week, counting those used as ingredients in custards and baked products. Use lower fat dairy products often and occasionally include dry beans and peas in place of meat.

Sugars

What about sugars?

Choosing a diet low in fat is a concern for everyone; choosing one low in sugars is also important for people who have low calorie needs. Sugars include white sugar, brown sugar, raw sugar, corn syrup, honey, and molasses; these supply calories and little else nutritionally.

To avoid getting too many calories from sugars, try to limit your added sugars to 6 teaspoons a day if you eat about 1,600 calories, 12 teaspoons at 2,200 caloires, or 18 teaspoons at 2,800 calories. These amounts are intended to be averages over time. The patterns are illustrations of healthful proportions in the diet, not rigid prescriptions.

Added sugars are in foods like candy and soft drinks, as well as jams, jellies, and sugars you add at the table. Some added sugars are also in foods from the food groups, such as fruit canned in heavy syrup and chocolate milk. The chart on the left shows the approximate amount of sugars in some popular foods.

Salt and Sodium

Do I have to give up salt?

No. But most people eat more than they need. some health authorities say that sodium intake should not be more than 2,400 mg. Nutrition labels also list a Daily Value (upper limit) of 2,400 mg per day of sodium. Much of the sodium in people's diets comes from salt they add while cooking and at the table. (One teaspoon of salt provides about 2, 000 mg of sodium.)

Go easy on salt and foods that are high in sodium, including cured meats, luncheon meats, and many cheeses, most canned soups and vegetables, and soy sauce. Look for lower salt and no-salt-added versions of these products at your supermarket.

The table below will give you an idea of the amount of sodium in different types of foods. Information on food labels can also help you make food choices to keep sodium moderate.

What about alcoholic beverages?

If adults choose to drink, they should have no more that 1 to 2 drinks a day. Alcoholic beverages provide calories, but little or no nutrients. These standard-size drinks each provide about the same amount of alcohol.

How to Rate Your Diet

You may want to rate you diet for a few days. Follow these four steps.
 

Step 1.

Step 2.

Write down the number of grams of fat in each food you list.
»Use the Pyramid Food Choices Chart to get an idea of the number of grams of fat to count for the foods you ate.

»Use nutrition labels on packaged foods you ate to find out the grams of fat they contained.

Step 3.

Answer these questions:
»Did you have the number of servings from the five major food groups that are right for you? (See previous chart to determine the number of servings that are right for you.)
 

How did you do? Not enough? About right?

»Add up your grams of fat listed in Step 2. Did you have more fat than the amount right for you?

How did you do? Too much? About right?
»Do you need to watch the amount of added sugars you eat? See the previous chart to estimate the number of teaspoons of added sugars in your food choices.

How did you do? Too much? About right?

 

Step 4.

Decide what changes you can make for a healthier diet. Start by making small changes, like switching to lowfat salad dressings or adding an extra serving of vegetables. Make additional changes gradually until healthy eating becomes a habit.