Food Pyramid Guide

Fruit group

This group is the source of vitamins and carbohydrates. Fruits contain sugar and vitamins. Fruits and their juices are good sources of water, too. Whole fruits like apples and grapes contain more fiber than fruit juices and sauces, like applesauce and grape juice. Dried fruits like figs, prunes and raisins are good sources of fiber, too.The fruit group is down near the bottom of the pyramid. This means that many daily servings of fruit are an important part of a healthy diet. Fresh fruits should be preferred to canned juices. Canned food or fruit juices contain added sugar and flavors, preservatives etc..

Vegetable Group

Fresh vegetables are low in fat. Cooked vegetables due to addition of some ingredients and cooking go high in fat and calorie content. Canned vegetables are high in salt. The vegetable group is toward the bottom of the pyramid. This means that lots of daily servings of vegetables are an important part of a healthy diet.

Bread, Cereal, Rice, and Pasta Group

This group is at the bottom of the pyramid. This means that the foods in this group should make up the biggest part of what you eat all day. Grain products like bread, cereal, rice, and pasta are good for health. Breads, cereals, rice, and pasta are also good sources of carbohydrates like starch and fiber. But when you add fats like margarine, oil, mayonnaise, cheese sauce or gravy to them, you add many extra calories. White grain foods have lesser fiber than whole-grain foods. There are many kinds of whole-grain foods, brown rice, whole wheat bread, grits, corn tortillas and oatmeal.