Building Your Diet Menu
Using the Food Pyramid

Written by Sky Taylor, Diet Bites

American Food Pyramid Daily Recommended Food Group Servings

The USDA Food Pyramid recommends the following servings from the five official food groups:

Fats, Oils & Sweets: Use sparingly.

Dairy:(Milk, Yogurt, Cheese) - 2 to 3 servings per day.

Vegetables: 3 to 5 servings per day.

Proteins: (Beef, fish, lamb, beans, eggs, chicken) 2 to 3 servings per day.

Fruits: 2 to 4 servings per day.

Grains: (Bread, cereal, brown rice, pasta) 6 to 11 servings per day.

Daily Recommended Calories From Food Groups, Based on Average 2000 Calorie Daily Eating Plan

While dieting, this is how the dieter might break down the calorie allotment if the dieter's weight loss plan is based on calories:

  Dairy: 250 calories

  Vegetables: 200 calories

  Proteins: 350 calories per day

  Fruits: 250 calories per day

  Grains: 300 calories

Right off the bat, if you are familiar with calories, you can already see some big problems for those trying to lose weight.

Dairy Food Challenges for Dieters

Example #1: Whole milk contains 160 calories per cup. If Dieter Judy drinks 3 cups per day, her calorie count spikes to almost 500 calories.

Grain Food Challenges for Dieters

Example #2: According to the USDA Food Pyramid, Dieter Judy should eat a minimum of 6 servings from the Grain Family.

Bread weighs in at about 100 calories per slice -  with gourmet breads totaling 150 calories or more per slice.

Even based on the measly 100 calories, Dieter Judy is now up to 1,100 calories - and that's just counting her bread and milk.

Let's pause to summarize.

Decrease in Calories, Challenge to Add Sufficient Essential Vitamins & Minerals