The Food Guide Pyramid: Simply Versatile

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The Food Guide Pyramid: Simply Versatile
Lori Wiersema
The LifeStyle Company

In 1992, the U.S. Department of Agriculture along with the Department of Health and Human Services devised a visual representation of the Dietary Guidelines for Americans. The aptly named Food Guide Pyramid is composed of five nutrient-dense food groups that reflect our country’s basic food supply. The Pyramid is topped off by a sixth category representing foods low in nutrients but high in calories (see illustration below). The Food Guide Pyramid is currently being revised to reflect the 2005 Dietary Guidelines for Americans (see the related In the News article). The updated Food Guide Pyramid will be released in early 2005.

The structure of the Pyramid was chosen to convey ever-evolving nutrition science messages because it best illustrates the fundamental concepts of proportionality, variety, and moderation.These three components all contribute to overall dietary balance.



Dietary Proportionality

The order in which the five major groups are stacked and their relative positions in the pyramid outline, illustrate dietary proportionality. Given the large amount of space (volume) at the pyramid base dedicated to the breads, cereals, rice, and pasta, these foods should be eaten most prominently in our diets. Foods from this group serve as the energy and fiber-rich foundation of a good diet.

Fruits and vegetables compose the next level up from the foundation of the Pyramid. These two food groups are lined up side-by-side to reflect their similar botanical origins and the overlap of some of their key nutrients. Again, the amount of space dedicated to the fruits and vegetables means that we should consume many foods fro these groups.

As we approach the top of the Pyramid where it narrows, we see that space is allocated for smaller amounts of iron-rich and calcium-rich protein foods. On the next level we see the milk and meat groups. Foods included in these groups are primarily of animal origin, such as meats, eggs, poultry, fish, and dairy products, but also include many plant foods. Plant foods in these groups help those who wish to substitute plant sources for animal sources, such as dry beans, soy products, nuts, and seeds.

The tip of the Pyramid depicts the relatively negligible role that low-nutrient but high-calorie foods should play in our overall food plans. These “empty-calorie” foods are fun (and often useful) because they add pleasure to eating but tend to provide only energy with very few nutrients. Hence, people are cautioned to consume them “sparingly.”

For each of the five major food groups of the Food Guide Pyramid a range of servings is recommended (see below). The number of servings corresponds to the amount of space each food group is allocated within the Pyramid. For example, the recommended range of servings from the breads, cereals, rice, and pasta group (the largest group in the Pyramid) is 6–11 servings per day. The recommended range of servings from the milk and meat groups is 2–3 servings per day. Eating at least the minimum number of servings from each group, using a variety of food choices within each group helps to ensure healthful levels of all the key nutrients. By varying the number of servings within the recommended range, total calories for the day can be manipulated to meet individual needs—moderation.



Total calories can also be manipulated by choosing either high-fat of low-fat food items from each group. For instance, by consistently choosing foods lowest in fat from each of the five groups and limiting servings to the minimum number recommended, a small, over-fat woman wanting to lose weight could reduce calories to between 1200 and 1400 per day without sacrificing nutrients. Conversely, an active, growing teenage boy choosing at the high end of the serving ranges, not limiting choices based on fat content and even adding a few extras from the pyramid tip (i.e., fats, oils, and sweets) could consume a much needed and highly nutritious 3000 calories.

The Food Guide Pyramid can be a useful guide for all healthy Americans (over the age of two) trying to choose a balanced diet. By following the general principles of the Pyramid you too can achieve healthful eating habits and ensure good nutrition while losing or maintaining a healthy weight. The LEARN Program for Weight Management can help you develop a healthy eating plan while losing weight.


[Lori Wiersema, M.S., R.D., L.D., is a registered dietitian, an author, educator, and Head, Nutrition Services of the University of Maryland. Ms. Wiersema specializes in both individual and group treatment of obesity with special interests in women’s wellness, binge-eating disorder, insulin resistance, and Type II Diabetes. She is also a gifted author, lecturer, educator, consultant, and former multi-disciplinary team member of the Johns Hopkins Weight Management Center.]

This article is adapted from The Weight Control Digest 1998; 8:693-694. Used by permission.

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