The food guide pyramid was first introduced in 1916 with 5 food groups and has evolved over time based on new nutritional science. The 1992 USDA version depicted the optimal daily servings across grains, vegetables, fruits, dairy, and proteins with fats, oils, and sweets at the top in limited amounts. It was replaced by MyPyramid in 2005 to emphasize more individualized nutrition. The food pyramid provides guidelines for daily intake of major nutrients from each group and serves as a tool for maintaining a balanced diet and healthy lifestyle.

1. Food guide pyramid
Eating Right Every Day
By: Zarafshan Zeb
B.S Human nutrition and Dietetics

2. Food pyramid
A diagram representing the optimal number of servings to be eaten each day from
each of the basic food groups. Also called diet pyramid.
It includes
fats, oils, & sweets
milk, yogurt, & cheese
vegetables
bread, cereals, rice & pasta
meat, poultry, fish, nuts, etc
fruits.

3. Food guide pyramid
• In 1916 the 1st US food guide consisted of five food groups including
milk and meat, cereals, vegetables and fruits, fats and sugars.
• In 1940 the food guide listed 10 food groups including eggs and
water.
• Vegetables and fruits are split into three groups
1. (Green, Leafy, and yellow vegetables )
2. (Citrus Tomato and Cabbage )
3. Other vegetables and fruits

4. • The ten food groups are then cut down into four groups in 1950s.
• The basic four groups (milk, meat, fruits and vegetables and bread and
cereals ) And this continue to be used for a number of years.
• After the publication of 1st dietary guidelines for Americans in 1980,
the work began to depict the latest science in diet and health in
pictorial form.

5. • the food pyramid design provide most useful in conveying
information and was released by USDA in 1992.
• However because of culture differences pyramid is not used by all
countries to educate their public.
• In 2005 food guide pyramid replace by MyPyramid.
• MyPyramid emphasizes the need for more individualized approach to
improving diet and life style.
• now it has six food groups .

6. Major nutrients found in food pyramid:
Food groups Nutrients Food groups Nutrients
Milk, Yogurt and
Cheese
Calcium, Protein,
Riboflavin, vitamins
A, D
Meat, Poultry, Fish
Legumes, Eggs,
Nuts
Protein, B Vitamins
Iron Zinc
Bread, Cereals, Rice
Pasta
B Vitamins, Iron,
Fiber
Vegetables Carotenes, Ascorbic
acid, Iron, Fibers
Fats, Oils, and
Sweets
Vitamin A,
Vitamin D,
Vitamin E
Fruits Carotenes, Ascorbic
acid, Fibers

7. Bread, cereal, rice and pastas.
This food group provides carbohydrates, some proteins, fiber, vitamins
and minerals. This food gives us the energy we need to work, play and
all the physical activities everyday.
Take 5-12 servings a day.
A serving size is measure for bread is 1OZ, or 1slice of breads.
A serving size for rice is ½ cup cooked.
A serving size for cereals is 30 grams.
A serving size for pasta is 2OZ.

8. Vegetables and legumes.
This food group provides some proteins, fiber, vitamins and
minerals to stay healthy and keep our organs working properly.
Depending on the color of the vegetable, so are the minerals
and vitamins they give us.
Take 5-10 servings a day.
A serving size for veges is 75 grams.
A serving size for legumes such as green beans is 100gs.
Cooked no salt or fat added.

9. Fruits
This food group provides vitamin C and another vitamin
called FOLATE.
 Fruit skin also provides carbohydrates and fiber.
Like vegetables, depending on the color of the fruit, so are
the minerals and vitamins they give us.
 Take 2 servings a day.
A serving size for fruits is about 150gs.

10. Milk, yoghurt and cheese
Also called DAIRY FOOD, this group is the best source of
calcium. They also provides proteins, vitamins, minerals and
some fat. This group of food helps your bones grow and stay
strong.
 servings a day.
Children 4-9 years: 16-24 OZ.
10-16 years: 3-4 servings.
Adults : 2-4 servings.
Pregnant and breast feeding women: 3-4 servings

11. Meat, fish, poultry, eggs, nuts
and legumes
This food group provides good source of proteins, fat,
vitamins and minerals.
This group helps your muscles grow and stay strong.
Take 2-3 small servings a day.
The 2 servings of meat is equal to 6OZ.
 1 egg is equal to 1 serving size.
 the srving size of uncooked beans (legumes) is ¼ cups

12. Sweets and fats
They are on the top of the food pyramid.
They provide lots of energy to our body. But we have
to eat only one small servings a day or it won’t be
good for you .
DRI for fats is 44-77grams per day that gives 2,000
calories a day.

13. Water
Water doesn’t appear on most food charts or pyramids, but it is critical.
You could argue that it’s more important than grains because you can’t
live without water, but you can live without bread.
Water hydrates our body, helps or organs work properly and cleans
our organism from the inside.
An adult has to drink around 8 glasses of water every day.

14. References
Recommended books
Nutrition for individual, family, and community
By: Professor Matina Zia
Recommended links
www.everydayhealth.com
www.fitbit.com
www.who.int.com