Food Guide Pyramid

The USDA Food Guide Pyramid prioritizes food groups to help ensure that people obtain the RDA’s (Recommended Dietary Allowances).

Printable food pyramid chart that measures 11 by 8.5 inches.

Even though nutrient and calorie needs vary from person to person, depending on age, gender, size and physical activity level, most adults should try to eat at least the lower number of servings from each food group. Many athletes (and most men) can have the middle to upper number of servings. 

The Food Guide Pyramid is a nutrient recommendation plan that suggests a pattern of food choices that represents current nutritional needs. The current food guide include fruit servings from 2-4, and vegetable servings from 3-5 per day, and bread and cereal servings from 6-11 per day. Further, an important overall concept that is proposed by the Food Guide Pyramid is that portions of fat of fat sources should be limited (top of the pyramid), and portions of fruits, vegetables and grains (bottom of the pyramid) should be increased. 

Printable food pyramid guides 

Free food pyramid guides that you can download and print for your home or the gym. The sizes available are 8 1/2 by 11 inches and 11 by 17 inches jpeg images. You can also download this food chart in poster sizes below. 

Small Poster 11” x 17” 

This is the smallest standard poster size ideal for your home gyms, an office and fitness bulletin boards.   

Medium  - 18 “ x 24”

This poster size is great for your home gym or at a fitness center. They are large enough to frame and hang anywhere in the gym for motivation and instructions.  

Large24” x 36” 

This is one of the most common standard poster sizes. These posters are used for most applications on fitness center walls with plenty of space. This size can also be framed and used outside similar to a movie poster. 

Printable blank Pyramid Food Chart that you can download and fill in yourself. The available sizes are 8 ½ by 11 inches.  

 

Vegetarian Pyramid Food Chart

Vegetarian food pyramid chart you can download and print.

Vegetarian diet food pyramid chart you can print.

 

Download medium sized vegetarian diet pyramid chart (17" by 11") 

 

Mediterranean Food Guide Chart

The Mediterranean Diet Pyramid focuses greater intensions to address heart disease. There are aspects of the Mediterranean diets appear to be helpful in the prevention of coronary artery disease.

 

Printable Mediterranean pyramid diet chart.

 

Download Medium Mediterranean Pyramid Chart (17" by 11")

 

 

In this approach to the pyramid the very top includes red meat. The USDA pyramid suggests 2-3 servings of meat a day, without specifying the type of meat. The Mediterranean approach limits the consumption of red meat to only a few times a month.

This highlights the need for great concentration on poultry, fish, and nuts as meat sources. Another major difference is that dieters are encouraged to consume modest amounts of olive oil with that Mediterranean approach. This approach is currently being studied and is subject to modification.

At the present time, we recommend bashing dietary guidelines on the USDA Food Guide Pyramid. 

 

 

Recommended Dietary Allowances

The USDA Food Guide prioritizes food groups to help individuals obtain their Recommended Dietary Allowance. Although your calorie needs depends on your age, gender, size, and activity level, you should try to eat the right amount of servings for each group. 

Recommended dietary allowances chart

Recommended Dietary Allowances (RDA’s) are standards to serve as a guide or goal for good nutrition. According to the Food and Nutrition Board of the National Research Council the RDA’s are the amounts of specific essential nutrients necessary to meet the known nutritional needs of most normal healthy persons in the United States.

They are indicated as average amounts over a period of time. The RDA’s are to be used for groups or populations rather than for analysis of daily diets of individuals. The recommended amounts are set high enough to meet the needs of 98% of all normal healthy persons. Therefore, dietary intakes below the RDA’s do not necessary indicate a deficient intake.

American Heart Association (AHA) Dietary Guidelines

The major AHA dietary guidelines for individuals involve eating and exercise behaviors and are summarized below.

1.  Consume a variety of fruits, vegetables, and whole grain products.

2. Consume low-fat and fat-free dairy products, fish, legumes, poultry, and lean meats.

3. Match intake of energy (calories) to overall energy needs.

4. Limit consumption of foods with high caloric density and/or low nutritional quality.

5. Maintain a level of physical activity that achieves fitness and balances energy expenditures with energy intake; for weight reduction, expenditure should exceed intake.

6. Limit the intake of sodium to below 2400 mg per day.

7. Limit alcohol consumption to no more than 1 drink/day for women and 2 drinks /day for men.

8. Achieve and maintain a desirable blood lipid profile including total blood cholesterol, LDL cholesterol HDL cholesterol, and triglycerides.

9. Limit consumption of saturated fat, trans fatty acids, and cholesterol.

10. Increase consumption of foods rich in omega 3 fatty acids and some monounsaturated fats, if substituted for saturated fats. 

 

 

New Pyramid Chart

There were 22 rounds of revision to create this Food Guide.  Pyramid. It's based on nutritional knowledge gleaned from hundreds of health books and thousands of hours of study.

http://www.honestfoodguide.org/downloads/21407.0_HonestFoodGuide.pdf

 

Read more: New Pyramid Chart