How to Use the Food Guide Pyramid
The Food Guide Pyramid is more than just a familiar handy chart that depicts suggested daily portions of the five basic food groups: fruits, grains, meat and beans (protein), milk and vegetables. First introduced in 1992, the pyramid has undergone numerous revisions that reflect progress in nutritional research and recommendations. The most recently amended pyramid debuted in 2005, and it has a substantially overhauled look that includes a prominent image of a person ascending stairs to emphasize the importance of physical activity in a healthy lifestyle.
Instructions
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Control food intake by using the pyramid to help you determine the amount of each food group you should eat in a given day. It's not necessary to measure food religiously at every meal. Instead, regularly review the amount of food consumed to verify that you're not eating less or more than required to meet your weight needs.
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Diversify your diet by choosing food products from each of the food groups represented on the pyramid. Doing so helps you stick to a sensible, healthy and satisfying eating plan that avoids repetition and introduces you to new and potentially more flavorful or pleasing foods.
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Improve your health by consuming at least the recommended daily minimum of food products on the pyramid for your calorie level, paying particular attention to suggested types of food, such as making half of the grains eaten whole grains. The U.S. Department of Agriculture (USDA) included each food group and daily amount based on the nutrients the human body requires to function optimally.
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Gain, lose or maintain weight by modifying both physical activity and the pyramid's daily food amounts accordingly. For example, to lose weight, burn more calories than you consume by increasing physical activity and decreasing the amount of food eaten. Conversely, to gain weight, burn fewer calories than you consume by decreasing physical activity and/or increasing the amount of food eaten. Finally, maintain your desired weight by consuming and burning a comparable number of calories.
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Explore healthy eating alternatives by heeding the advice included in each section of the pyramid. For instance, the Focus on Fruits section recommends eating various types of fruits, while noting that canned, dried, fresh and frozen varieties are all preferable to fruit juices.
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Tips & Warnings
The serving sizes included on the food pyramid represent guidelines, not rigid rules. Adjust the amount of food you eat in the separate groups based on the caloric requirements of your particular lifestyle.
Historically, the USDA has revised the food guide pyramid every few years to take into account advancements and changed standards in nutrition. Therefore, make sure you use the most recently updated version of the pyramid for maximum health benefits.
