Definition of Food Guide
Food Guide is a food pyramid that is classified into five food categories. The bottom is bread, grains and tubers, followed by vegetables and fruit. Both groups are to be consumed at any meal. Eggs, fish, meat and dairy products are on the third stage and are to be consumed in moderation. Oils and fats should be consumed sparingly in conjunction with the pyramid, with confectionery restricted to special occasions. A glass of water is put outside the pyramid, with the recommendation to always drink lots of water.
The following is a summary of a dependable food guide
- The diet should contain as wide a variety of foods as possible, e.g. cereals, legumes, roots/tubers, fruits, vegetables, fish, lean meat, local cheese (wara).
- Limit intake of salt, bouillon cubes and sugar.
- Liberal consumption of whatever fruit is in season is encouraged.
- Total food intake should take into consideration a person’s level of physical activity.
- Individuals who do manual work need to consume more food than those who do sedentary work.
- Limit fat intake from animal foods.
Food Guide Pyramid
The Food Guide Pyramid was a recognised nutritional method that was launched in 1992. It was designed like a pyramid to indicate that a human could consume more food from the bottom of the pyramid and less food and drink from the top of the pyramid.
The Food Guide Pyramid revealed proportionality and diversity in each of the five food and beverage categories, rising horizontally from the base to the tip: breads, cereals, pasta and rice; fruit and vegetables; dairy products; eggs, fish, legumes, meat and poultry; plus alcohol, fats and sugars.
A food group is a set of foods that have common nutritional or biological characteristics. List of nutrition guides usually separate food into food groups and the prescribed dietary intake recommends regular portions of each type for a balanced diet. USDA has identified food as being in 4 to 11 distinct categories.
The USDA promoted eight basic food groups until 1943, followed by seven basic food groups until 1956, followed by four food groups. A food pyramid was launched in 1992, followed by MyPyramid in 2005, followed by MyPlate in 2011. Dietary recommendations were adopted in 2015 and are expected to be re-issued every five years.
The most common food groups are identified as follows:
- Dairy: Dairy, also referred to as milk products and often classified as alternatives to milk or meat, is usually a smaller category in diet guidelines, if available at all, and is sometimes defined as distinct from other food categories. Examples of dairy products include milk, butter, ghee, yoghurt, cheese, cream and ice cream. The designation of milk as a food category with recommended daily servings has been questioned, for example, by the Harvard School of Public Health, which points out that ‘evidence has found no advantage and a significant potential for harm to such high intakes of milk. Moderate consumption of milk or other dairy products—one to two servings a day—is fine, and likely has some benefits for children. But it’s not essential for adults, for a host of reasons.”
- Fruits: Fruits, often categorized as vegetables, include apples, oranges, bananas, berries and lemons. Fruits contain carbohydrates, mainly sugar, as well as essential vitamins and minerals.
- Grains, beans and legumes: Grains, beans and legumes, also known as cereals, are also the main group of dietary guides. Examples are wheat, rice, oats, barley, bread and pasta. An example of beans would be baked beans and soya beans, while lentils and chickpeas would be an example of legumes. Grains are a strong source of starch and are often categorized alongside other starchy foods, such as potatoes.
- Meat: Meat, often called protein and sometimes containing legumes and beans, eggs, meat analogs and/or dairy products, is usually a medium-to-small group in food guides. Examples include chicken, fish, turkey, pork and beef.
- Confections: Confections, also known as sugary foods and often classified as fats and oils, are usually a very limited category in dietary guidelines, if they are included at all, and are often listed separately from other food classes. Examples include candy, soft drinks and chocolate.
- Vegetables: Vegetables, often classified as fruit and often included as legumes, are usually a broad category, second only to grains, or sometimes equal to or higher than grains, in nutritional guides. Examples include spinach, carrots, onions and broccoli.
- Water: Water is viewed in very different ways by a number of nutritional guidelines. Some omit the category, others list it separately from other food categories, and some make it the cornerstone or base of the guide. Water is often known as tea, fruit juice, vegetable juice and even soup, and is generally prescribed in large quantities.
MyPlate – A Symbol for Healthy Eating
MyPlate is the model for healthy eating created the colorful plate to help people remember to:
- Eat a variety of healthy foods.
- Eat less of some foods and more of others.
The plate features four sections — vegetables, fruits, grains, and protein — plus a side order of dairy in blue.
The big message is that fruits and vegetables take up half the plate, grains and protein take up about one-quarter of the plate.
The divided plate also helps keep portion sizes in check. Super-big portions can cause weight gain.
The plate can be used for breakfast, lunch, and dinner. That may make you wonder: Do I really have to eat vegetables with breakfast? The answer is no, but aim to eat a variety of food groups at each meal. And if your breakfast doesn’t include a veggie, consider a vegetable at snack time or more vegetables at dinner.
The plate also shows how to balance your food groups. There’s a reason the protein section is smaller: You don’t need as much from that group. Eating more fruits and vegetables will help you eat fewer calories overall, which helps you keep a healthy weight. Eating fruits and veggies also gives you lots of vitamins and minerals.
