The original Food Guide Pyramid, released in 1992, has been updated and revised. The overall purposes of the revision were to improve its effectiveness in motivating consumers to make healthier food choices and ensure the U.S. Department of Agriculture’s food guidance system reflects the latest nutritional science. The revision has paralleled and been coordinated with the development of the 2005 Dietary Guidelines for Americans.

Historically, USDA has provided consumers with dietary guidance dating back more than 100 years. Until the release of MyPyramid, the original Food Guide Pyramid was the most recent form of federal nutrition guidance for consumers.

All nutrition programs are not created equal. Calorie levels are set across a wide range to accommodate the needs of different individuals. The resources accompanying MyPyramid can be used to help assign individuals to the food-intake pattern at a particular calorie and activity level.

The pyramid is comprised of several food groups. The daily amount of each food group required is dependent on age, activity level and gender. For instance, someone on a 1,200-calorie program requires 1 cup of fruit and 1.5 cups of vegetables per day, while someone on a 3,000-calorie program requires 2.5 cups of fruit and 4 cups of vegetables per day.

Visit www.mypyramid.gov for specific food group recommendations by age, gender, caloric intake and physical activity.

The food groups are:

Grains Group

Includes all foods made from wheat, rice, oats, cornmeal and barley, such as bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.

Grains are divided into two subgroups, whole grains and refined grains.

Whole grains contain the entire grain kernel — the bran, germ and endosperm. Examples include: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal and brown rice.

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, degermed cornmeal, white bread and white rice. At least half of all grains consumed should be whole grains.

Vegetable Group

Includes all fresh, frozen, canned, and dried vegetables and vegetable juices. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.

Vegetables are organized into five subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:

Dark green vegetables: bok choy, broccoli, collard greens, dark green leafy lettuce, kale, mesclun, mustard greens, romaine lettuce, spinach, turnip greens, watercress

Orange vegetables: acorn squash, butternut squash, carrots, hubbard squash, pumpkin, sweet potatoes

Dry beans and peas: black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lentils, lima beans (mature), navy beans, pinto beans, soy beans, split peas, tofu (bean curd made from soybeans), white beans

Starchy vegetables: corn, green peas, lima beans (green), potatoes

Other vegetables: artichokes, asparagus, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green or red peppers, iceberg (head) lettuce, mushrooms, okra, onions, parsnips, tomatoes, tomato juice, vegetable juice, turnips, wax beans, zucchini

Fruit Group

Includes all fresh, frozen, canned, and dried fruits and fruit juices. In general, 1 cup of fruit or 100 percent fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group.

Milk Group

Includes all fluid milk products and foods made from milk that retain their calcium content, such as yogurt and cheese. Foods made from milk that have little to no calcium, such as cream cheese, cream and butter are not part of the group. Most milk group choices should be fat-free or low-fat. In general, 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

Consuming milk and milk products provides health benefits — people who have a diet rich in milk and milk products can reduce the risk of low bone mass throughout the life cycle. Foods in the milk group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, Vitamin D, and protein.

Meat and Beans Group

In general, 1 ounce of lean meat, poultry, or fish, 1 egg, 1 tablespoon peanut butter, 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

Tips for this group:

• Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80 percent lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance.

• If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance.

• Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often.

• Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free.

• Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake.

• Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of Vitamin E in this food group. To help meet Vitamin E recommendations, make these your nut and seed choices more often.

Oils

Oils include fats from many different plants and from fish that are liquid at room temperature, such as canola, corn, olive, soybean, and sunflower oil. Some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings and soft margarine.

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.

All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain more saturated fats and/or trans fats than oils. Oils contain more monounsaturated and polyunsaturated fats. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats, and cholesterol.

Discretionary Calorie Allowance

This is the remaining amount of calories in a food intake pattern after accounting for the calories needed for all food groups — using forms of foods that are fat-free or low-fat and with no added sugars.

Sources: United States Department of Agriculture, www.mypyramid.gov