Food Guide Pyramid

Larger image of the Food Guide Pyramid

Click on the corresponding links for more information about each food group.

Fats, Oils and Sweets

Dairy and Meat

Vegetables and Fruit

Grains and Complex Carbohydrates

The Food Guide Pyramid can be used as a guide for healthy daily eating. It is low in fat, high in fiber, and adequate in protein. The pyramid is composed of six food groups. The largest food groups at the bottom of the pyramid make up the largest part of a healthy diet, with moderate to small servings daily from the groups at the top.

These foods contain complex carbohydrate, which is the body's most efficient source of fuel. They are naturally low in fat and many are high in fiber, especially if made from whole grains. Contrary to popular belief, carbohydrates do not make you fat - unless you eat more of them than your body needs. This is true for anything you eat, including fat and protein.

Eat moderate amounts from this group in every meal. These foods are also great as snacks. Choose whole grain breads and cereals, oatmeal, whole-wheat crackers and tortillas, low-fat pretzels, pasta and brown rice to keep you energized throughout the day.

Vegetables are a powerhouse of nutrition. In addition to being low in fat and high in fiber, they are packed with phytonutrients, like beta-carotene, which can help prevent disease.

Both raw and cooked vegetables are healthful. Even frozen vegetables are full of nutrition. Aim to eat some vegetables with lunch and dinner most days. Snacking on raw vegetables is a great way to fit them into your diet and they do wonders to curb your appetite (to help prevent you from overeating).

Fruit is another very healthful food. Like vegetables, fruit is naturally low in fat and high in fiber, and contains important vitamins and other nutrients.

Fruit can be used as part of a meal, as dessert, and as a snack. Be sure to add plenty of fruit to your daily diet.

Dairy foods contain carbohydrates and protein. They are also high in calcium which helps keep bones strong.

There are many delicious low-fat and non-fat dairy products available, such as milk, yogurt, cottage cheese, and skim mozzarella cheese. These foods can easily fit into your daily diet as part of a meal or as a snack. A glass of non-fat milk before bed is a soothing and healthy way to end the day.

This group contains foods high in protein. It includes both animal protein (like meat, fish, poultry and eggs) and vegetable protein (like dry beans, nuts and tofu).

Protein is an essential part of every healthy diet. Choose lean, low-fat and non-fat products, and prepare them with low-fat cooking methods. A healthy practice is to have moderate amounts of protein at least two times a day.

This group contains the "extras" -- foods that enhance the flavor of other foods. It includes all added fat (like butter, margarine, vegetable oil, mayonnaise, salad dressing and gravy), and sweeteners (like table sugar, honey and pancake syrup). High-fat high-sugar foods, such as pastries, ice cream and candy, are also a part of this group.

It is important to read the list of ingredients on packaged foods to ensure that you are not getting "hidden" unhealthy fats in the food you eat. Many, if not most, packaged bakery goods, such as crackers and bread, contain hydrogenated or partially hydrogenated fats. Studies have shown that these fats raise the level of LDL ("bad" cholesterol) while lowering HDL ("good" cholesterol) in your bloodstream.