The Food Pyramid
Including Picture of Food Pyramid

Written by Diet Bites

Healthiest Weight Loss Plan is Based on Food Pyramid

A healthy food mix ensures optimum nutrition. The picture of the food pyramid below is based on the USDA Food Pyramid and outlines all of the healthy foods necessary in the daily diet for optimum nutrition. The reasoning behind the food pyramid is complex.

1. The fat in the food pyramid is used by the body to pad and protect organs and provides healthy skin and nails. Fat IS an important part of the food pyramid AND your daily diet weight loss program.

Diet plans that cut fat totally from the diet (fad diets) should be avoided! Totally cutting fat from the diet can turn Rapunzel to Uncle Fester in no time flat. In other words, totally eliminating fat from the daily diet - or even an intense restriction - will indeed cause hair loss.

2. Dairy products have been associated with enhancing weight loss. In other words, by incorporating at least 3 cups of skim milk into your daily diet, you'll lose weight faster.  

Proteins, fruit, grains and vegetables also play big roles in the daily diet. Please explore Diet Bites to learn all the in's and out's of the awesome food pyramid and why the foods contained in the food pyramid are so vital to your diet AND to weight loss.

Picture of Food Pyramid


What is a serving size?

How many servings for each Food Group

Milk, Yogurt & Cheese Food Group: 2-3 Servings

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group: 2-3 Servings

Fruit Group: 2 - 4 Servings

Bread, Cereal, Rice & Pasta Group: 6-11 Servings

Vegetable Food Group: 3-5 Servings

Fats, Oils & Sweets - Use Sparingly

What is considered a serving size?

Milk Group, 2-3 Servings

Milk: 8 ounces
Natural Cheese: 1 1/2 ounces
Yogurt: 8 ounces

Beans & Meat Group, 2-3 Servings

Meat: 2-3 ounces - size of a deck of cards
Peanut Butter: 2 Tablespoons - size of a golf ball
Beans: 1 cup

Vegetable Group, 3-5 Servings

Raw Leafy Vegetables: 1 cup
10 French Fries
Most vegetables: 1 cup

Fruit Group, 2-4 Servings

Fruit Juice: 3/4 cup
Fruit, Sliced: 1/2 cup
Fresh Fruit: 1 medium

Grain Group, 6-11 Servings

Bread: 1 slice
Pasta: 1/2 cup

Cereal, Dry: 1 cup

Recommended Food Group Servings Based on Several Personal Identifying Factors

Keep in mind that the servings and serving sizes recommended above by the USDA are intended as a pattern. The amount of foods consumed should be based on all of the following:


Activity Level Based on Daily Activity

Muscle Mass

Special Needs such as pregnancy and dieting.

There are also other things that you can do to increase the nutritional benefits for each Food Group in the Food Pyramid such as choosing whole grains, wheat over white, natural cheese over cheese foods, lean meats over fatty meats and skim dairy products.

We are indeed what we eat and if we aim to eat those healthy foods set forth in the Food Pyramid Picture above, it increases our chances of a fuller, healthier, longer life.


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