USDA Food Guide Pyramid

Introduction
A food pyramid is a triangular diagram representing the optimal number of servings to be eaten
each day from each of the basic food groups. The first pyramid was published in Sweden in
1974. The 1992 pyramid introduced by the United States Department of Agriculture (USDA)
was called the "Food Guide Pyramid". It was updated in 2005.
It consists of 6 food groups
1. Fat, oils and sweets
2. Milk, cheese yogurt
3. Meat, poultry, fish, dry beans, and nuts
4. Vegetables
5. Fruits
6. Cereals
It provide guidelines to choose healthful diet that’s right for you
Cereals Group
These food provide complex carbohydrates (starches), which are an important source of energy,
especially in low fat diets. They also provide vitamins, minerals, and fiber.
Serving size; 6-11 servings per day
One serving equals to:
 1slice of bread
 1ounce of ready to eat cereals
 1/2cup of cooked rice, pasta, and cereals

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1. Wheat Wheat
2. Buckwheat Rice
3. Corn Corn
4. Rice Oatmeal
5. Millet Sorghum
6. Oatmeal Quinoa
7. Rye Fonio
8. Barley Triticale
9. Rye
 Vegetables Group
Vegetables provide vitamins, such as vitamins A and C and, Folate, & minerals such as iron and
magnesium. They are naturally low in fat and also provide fiber.
Serving size; 3-5 servings per day
One serving equals to:
 1cup of raw leafy vegetables
 1/2cup of other vegetables cooked, chopped
 3/4cup of vegetable juice
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1. Bath spongi Chard
2. Bottle gourd Chinese cabbage
3. Bitter gourd Bok choy
4. Bringle Chinese egg plant
5. Broccoli Soybean sprouts
6. Carrot Bamboo shoots
7. Cauliflower Bitter melon
8. Cabbage Kabocha
9. Capsicum Squash
10. Cucumber Perilla
11. Sag kulfa Lotous root
12. Lettuce Burdock potato
13. Mint Leeks
14. Coriander Enoki mushroom
15. Spinach Sweet potato
16. Celery Celery
17. Mustard leaves Asparagus
18. Mongra Artichokes
19. Garlic Bean sprouts
20. Ginger Lupins
21. Tomato Romanesco
22. Onion Pok choi
23. Pepper hot Shallot
24. Green pepper Swede
25. Potato Watercress
26. Sweet potato Sorrel
27. Arum Swiss
28. Reddish Kale
29. Beet root Radicchio
30. Turnip Dandelion
 Fruits Group
Fruits and fruit juices provide important amounts of vitamins A and C .They are low in fat and
sodium.
Serving size; 2-4 servings per day
One serving equals to:
 A medium, banana, or orange etc.
 1/2cup of chopped and canned fruit.
 3/4cup of fruit juice.

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1 Apple Bay berry
2 Apricot Kumquat
3 Banana Dragon fruit
4 Dates Mangosteen
5 Fig Jujube
6 Grapes Durine
7 Litchi Pomelo
8 Lime sweet Yuzu
9 Orange Mulberry
10 Black berry Logan
11 Mulberry Wanpee
12 Strawberry Kyoho
13 Guava Kaki
14 Jamun Mikan
15 Pear Nashi pears
16 Peach Satonishiki cherries
17 Loquat Ume
18 Melon Kabosu
19 Water melon Sudachi
20 Cantaloupe Strawberries
21 Melon musk Cantaloupe
22 Mango Lychee
24 Pineapple Akebia
25 Plum Shikuwasa
26 Pomegranate Avocado
27 Papaya Kiwi
 28 Phalsa Carambola
29 Avocado Chayote
30 Kiwi Granadilla
31 Zizyphus Jackfruit

Meat, Fish, Egg, Beans and Nuts Group

Meat. Poultry, and fish supply protein, B vitamins, iron and zinc. The other foods in this group---
eggs and nuts are similar to meat in providing protein and most vitamins and minerals.
Serving size; 2-3 servings each day
One serving equals to
 2-3oz of cooked lean meat, poultry, and fish
 1/2cup of cooked dry beans
 1egg
 2tbsp of peanut butter
 1/3cups of nuts
Meat
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1. Beef Beef
2. Mutton Mutton
3. Goat meat Pork
4. Lamb meat Hotdog
5. Buffalo meat Bacon
6. Camel meat Ham
7. Chicken meat Turkey
8. Pigeon Chicken
9. Rabbit Veal
10. Sheep meat
11. Lamb meat
12. Fat tailed sheep

Fish
1. Rao Shellfish
2. Promfrit Jelly fish
3. Khaga Scorpio
4. Shanghara Haddock
5. Soal Mackerel
6. Surmai Pollock
7. Lobster Oyster
 8. Crab Mussels
9. Prawn Horseshoe crab
10. Shrimp Lobster

Eggs
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1. Chicken egg whole Chicken eggs
2. Duck egg Duck eggs
3. Ostrich eggs Ostrich eggs

Nuts
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1. Almonds Cocao nuts
2. Walnuts Hazelnuts
3. Betal nut Pinenuts
4. Cashew Macadamias
5. Coconut Pecans
6. Pistachio Brazils
7. Peanut Chestnut
8. Sesame seed Walnuts
9. Raisins Almonds

Dry beans
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1. Board bean Runner bean
2. Chick pea Grass pea
3. Cow pea Lentil
4. Kidney bean Lima bean
5. Lentil Valvet bean
6. Mung bean Jack bean
7. Pigeon pea Adzuki bean
8. Pea garden Sword bean
9. Soybean Chick pea
10. Sunflower seed Pinto beans
11. Mush bean Red kidney beans
 Milk, Yogurt and Cheese group
Milk products provide protein, vitamins and minerals. Milk, yogurt and cheese are the best
source of calcium.
Serving size; 2-3 servings per day
One serving is equals to:
 1cup of milk and yogurt
 1-1/2oz of natural cheese
 2oz of processed cheese

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1. Cow milk Cow milk
2. Goat milk Goat milk
3. Camel milk Camel milk
4 Buffalo milk Buffalo milk
5 Yogurt Yogurt
6 Cheese Processed cheese
7 Butter Butter

Fats and Oils and Sweets Group

These are present on the tip of pyramid. Its small portion suggest that use the products sparingly.
Serving size: use sparingly

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1. Sunflower oil Olive oil
2. Coconut oil Peanut oil
3. Soybeans oil Canola oil
4. Olive oil Avocados oil
5. Groundnut oil Almond oil
6. Almond oil Hazelnut oil
7. Cashew nut oil Pecans oil
8. Corn oil Pumpkin seed oil
9. Palm oil Sesame seed oil
10. Mustard oil Sunflower oil
11. Apricot oil Soybean oil
12. Fish oil Flex seeds oil
13. Canola oil Walnuts oil
14. Black cumin oil Fish oil
15. Sesame seed oil Canola oil
16. Cotton seed oil Beech nut oil
17. Rice oil Pistachio oil
18. Grape seed oil Grapefruit seed oil
19. Butter Cocoa butter
20. Peanut butter Peanut butter
21. Banaspati ghee Margarine
22. Desi ghee Cheese
23. Butter ghee Pork fat
24. Cow fats Beef fat
25. Cheese Creams
26. Creams Jellys
27. Candies Jams
28. Soft drinks Energy drinks