The Food Guide Pyramid

The food guide pyramid is a representation of daily food requirements. It explains the proportions of different foods to one another. The base forms a major chunk of your diet, and as you go higher, your requirements get smaller, and the pyramid tapers.

The Food Guide Pyramid also guides you through the number of servings you should eat from each part of the pyramid every day. It often gives you a range of numbers, like six to eleven servings, or two to four servings. It is essential for kids to eat at least the small number of servings to get the nutrients they need. And many kids will need more than the small number - especially kids who are into sports and need lots of energy.

The Bread, Cereal, Rice and Pasta Group

These foods form the base of the pyramid, and should make up the biggest part of what you eat all day. That's because bread, cereal, rice, and pasta are all great sources of carbohydrates, the nutrient that the body uses as its major energy source. So if you want to wield the shield of power, be sure to start at the base of the pyramid!

Apart from carbohydrates, these foods are an additional source of B vitamins and Iron, two extremely vital nutrients.

The Food Guide Pyramid suggests that people eat six to 11 servings from this group each day. Here are some examples of what counts as one serving:

• One slice of bread.
• 1/2 cup of cooked rice or pasta.
• 1/2 cup of cooked cereal.
• 1 ounce of cold cereal.

The Vegetable Group

"Lots of veggies and you turn out a vegetable yourself!" Whoever said this should be made to eat his words (and a lot of vegetable, besides!). Vegetables are the richest sources of minerals, vitamins and fiber. The vegetable is at the bottom of the pyramid, which means that lots of daily servings of vegetables are an important part of a healthy diet. Veggies are great because they have hoards of vitamins and minerals. Carrots and spinach are good sources of vitamin A, and vitamin C is abundant in the all time favorites, tomato and cauliflower. And just so you get a little bit of everything, make sure you eat bunches of broccoli and spinach.

Vegetables supply carbohydrates for the energy your body needs, as well as lots of fiber. Fiber is important because it helps your digestive system move things along the way it should, prevents constipation, and it can protect you from getting sick later in life.

The Food Guide Pyramid suggests that people eat three to five servings from this group each day. Here are some examples of what counts as one serving:

• 1/2 cup of chopped vegetables (cooked).
• 1 cup of raw vegetables.
• 3/4 cup of vegetable juice.

The Fruit Group

A fruity flavor is just what you need to make yourself resistant and strong. The fruit group is near the bottom of the pyramid, suggesting that many daily servings of fruit give your diet an additional benefit. Fruits are fabulous because they provide important vitamins that keep you feeling fine and looking good. Vitamin C is a big player in this food group - it is present in oranges, strawberries, watermelon and lots of other fruits. And just say "A" for apricot - and vitamin A!

Fruits also give you carbohydrates, the body's favorite fuel. And don't forget fiber - fruits are full of it. Moreover they give you the power to resist disease to a great extent.

The Food Guide Pyramid suggests that people must eat two to four servings from this group each day. Here are some examples of what counts as one serving:

• 1 medium-sized apple, banana, or orange.
• 1/2 cup of cooked or canned fruit.
• 1/2 cup of fruit juice like orange juice, grapefruit juice or cranberry juice. But remember that you are better off with real fruit than you are with juice.

The Milk, Yogurt and Cheese Group

This food group is high up on the pyramid. This means that even though these foods are important for good health, you don't need to eat as much of them in a day as you do of foods lower down on the pyramid. Eating and drinking milk, yogurt, and cheese is the best way for you to absorb calcium. And you'll be sure to have the extra benefit of protein when you pick foods from this part of the pyramid.

The Food Guide Pyramid suggests that people eat two to three servings from this group each day. Here are some examples of what counts as one serving:

• 1 cup of milk
• 1 cup of yogurt
• 1 1/2 to 2 ounces of cheese

The Meat, Poultry, Fish, Beans, Eggs and Nuts Group

An important part of any balanced diet, these foods are rich sources of protein and minerals. But they do not need to be taken in huge quantities. You don't need to eat as much of them in one day as you do of foods lower down on the pyramid. Meat, poultry (this means chicken, turkey, and other birds), fish, beans, eggs and nuts have one thing in common - they all supply you with the super-important nutrient, protein. So this is the perfect part of the pyramid for protein!

The Food Guide Pyramid suggests that people must eat two to three servings from this group every day. Here are some examples of what counts as one serving:

• 2 to 3 ounces of cooked lean meat, poultry, or fish.
• 1 egg, 1/2 cup cooked dry beans (pinto, black, and navy are types of dry beans), or 2 tablespoons of peanut butter count as 1 ounce of lean meat.

Fats, Oils, and Sweets

Perched at the pinnacle of the pyramid, fats, oils and sweets are a class apart, because they don't make up a "group" in the same way the other foods do. Even though your body needs these, it only needs them in a tiny amount. Fat is used by the body, but excess fat spells trouble. Therefore it's smart to avoid eating too much. And while sugary foods like candy and cookies are simple carbohydrates that can give you quick energy, they don't usually offer too much in the way of important nutrients, and are usually loaded with calories.

The Food Guide Pyramid suggests that when it comes to fatty, oily, or sugary foods, people use them sparingly. This is another way of saying eat only a little bit of these, and not very often.

Follow the Food Guide Pyramid, and you sure will hop your way to fine health, resistance and, as an added bonus, good looks.