Nutrient Density: The Food Pyramid

Foods can be divided into five major groups which should be eaten in varying proportions. A healthy balance of these different groups can be best visualized in the “Food Pyramid.” The “Food Pyramid,” outlined by the U.S. Department of Agriculture, is a guide to healthy eating that anyone can follow.


Similar to a pyramid structure, the “Food Pyramid” tapers down from its small peak to the foundation, the largest and most substantial part of the structure. At the top of the “Food Pyramid” are Fats and Oils Group – these foods make up the smallest part of the diet and should be eaten sparingly. Next, is the Milk, Yogurt and Cheese Group, the Meat and Beans Group. As the pyramid gets larger and moves toward the base, you will find the Fruit and Vegetable Groups and, finally, Bread, Cereal, Rice and Pasta, or Grains Group, at the foundation.


Depending on one’s dietary and fitness goals, there are many ways to combine different foods to achieve your desired results. The following series will explore the basic contents of each food group and their relationship, outlining a fundamental dietary structure for healthy living.


Food Portions and Dietary Balance


To achieve the maximum results for fitness and health, one should arrange their portions according to a dietary plan. According to the U.S. Department of Agriculture, a basic dietary plan for healthy living calls for the following:


• Grains Group: 6 to 11 servings a day

• Vegetable Group: 3 to 5 servings a day

• Fruit Group: 2 to 4 servings a day

• Meat and Beans Group: 2 to 3 servings a day

• Milk, Yogurt and Cheese Group: 2 to 3 servings a day

• Fats and Oils Group: Use sparingly


The total amount of food in these servings is determined by your sex, height, weight and level of physical activity. For example, an adult male, age 30, 5 feet 10 inches and weighing 165 pounds, who performs more than 60 minutes of day of physical activity, should consume the following:


• Grains: 10 ounces

• Vegetables: 4 cups

• Fruits: 2.5 cups

• Dairy: 3 cups

• Meat and Beans: 7 ounces

• Total calories: 3000


A female, 30 years old, 5 feet 5 inches and weighing 135 pounds, who performs more than 60 minutes of physical activity a day, should consume the following:


• Grains: 7 ounces

• Vegetables: 3 cups

• Fruits: 2 cups

• Dairy: 3 cups

• Meat and Beans: 6.5 ounces

• Total calories: 2400


As anyone can see, bodies are all different; therefore, each person’s dietary needs are going to vary. The amounts of foods, calories and servings are all determined by your sex, age, body type and level of physical activity.
The standard servings of each food group will help individuals achieve a healthy dietary plan. To achieve fitness and fat-loss goals, these portions can be temporarily adjusted with care to induce a change in the body and still maintain health. Some of these strategies will be outlined in this series, but it is important to note after achieving the goal, one should return to a balanced dietary plan.


The USDA offers general tools to help determine each person’s dietary needs (www.mypyramid.gov), and consulting a nutrition and fitness professional is useful for those who have more challenging goals.


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