How Pyramid Values are calculated

CALCULATING FOOD GUIDE PYRAMID VALUES AT ESHA RESEARCH

 

The Pyramid Tip:

Cheese, meat, eggs, soybeans/vegetarian products, and nut food groups all have an inherent or integral (naturally occurring) amount of fat in a standard amount. If any food contains the average inherent amount of fat or less for that food group, there will not be a value shown in the tip of the pyramid. If the food contains fat grams in excess of the naturally occurring amount of fat per standard amount, it will show a value in the tip of the pyramid. For example, 100 g of lean beef contains an average of 11 g of fat. Any cut of beef that has more than 11 g of fat per 100 g of beef will have a value in the tip of the pyramid.

 

Foods in the Vegetable Group and Fruit Group will not show a value in the tip of the Pyramid (Fats, Oils, and Sweets) unless fat or sugar has been added to the food. For example, boiled peas will only show a value in the Vegetable group, however if a person adds a teaspoon of butter to the peas, a value will also appear in the Fats, Oils, and Sugar tip of the Pyramid.

 

Foods in the Bread, Cereal, Rice, and Pasta Group all have an inherent amount of fat and sugar in a standard amount. The comparison value has been set as equaling the total amount found inherently in a single slice of white bread. If any food contains the average inherent amount of fat or less for that food group as compared to the single slice of white bread, there will not be a value shown in the tip of the pyramid. If the food contains fat or sugar grams in excess of the naturally occurring amount per standard amount, it will show a value in the tip of the pyramid. For example, regular Cream of Wheat might only show a value in the Bread, Cereal, Rice, and Pasta Group; however, a packet of cinnamon roll flavored instant oatmeal will have a value appear in the Fats, Oils, and Sweets tip of the Pyramid.

 

Whole milk and plain yogurt made with whole milk will not show a value in the tip of the Pyramid; however, chocolate milk or yogurt with added fruit would both show values in the tip of the Pyramid because of added sugar.

 

There are no specific recommended serving amounts defined for the tip of the Pyramid at this time. The dietary Guidelines 2000 recommends that the fat content of the U.S. diet not exceed 30 percent of caloric intake, that we should cut back particularly on saturated and trans fat, and that dietary cholesterol should be less than 300 mg/day.

Calculating Pyramid Servings:

Pyramid serving calculations are based upon the food group categories and usage described in the USDA publication, The Food Guide Pyramid, Home and Garden Bulletin #252 and the CSFII study. The categories and portion sizes are summarized here for reference, along with descriptions of gram weights that we have used in calculating pyramid servings for individual foods. Pyramid groups have been assigned to foods using the adult portion sizes that are outlined in Bulletin #252. Foods that are only consumed by persons under 2 years old, such as infant formulas, have not been assigned pyramid groups. Baby foods have been assigned pyramid groups according to adult portion sizes, as they are sometimes used in texture modified adult diets.

All beans (including soy) fall under the following guidelines for Pyramids:

· VegVegetable Serving: Immature or green & typically consumed as a vegetable,

· MeaMeat Serving: Mature or not green & consumed as a bean dish (like lima beans and ham).

 

Categories and serving sizes:

 

1. Bread, Cereal, Rice, and Pasta Group: Eat 6-11 servings each day
Serving Options and Sizes:

a. 1 slice of white bread: average piece = 26 g

b. 1 oz. of ready-to-eat cereal: 28.35 g

c. 1/2 cup of cooked cereal, rice, or pasta: gram weight of 1/2 cup of the specified product, e.g., 1/2 cup of egg noodles, cooked: 80 g

2. Vegetable Group: Eat 3-5 servings each day
Serving Options and Sizes:

a. 1 cup of raw leafy vegetables: gram weight of 1 cup of the specified vegetable, e.g., 1 cup of chopped iceberg lettuce: 56 g

b. 1/2 cup of other vegetables, cooked or chopped raw: gram weight of 1/2 cup of the specified vegetable, e.g., 1/2 cup of canned, sliced carrots-not drained: 123 g

c. 3/4 cup of vegetable juice: gram weight of 3/4 cup of the specified vegetable juice, e.g., 3/4 cup carrot juice: 185 g

3. Fruit Group: Eat 2-4 servings each day
Serving Options and Sizes:

a. 1 (average) medium apple: 138 g, banana: 118 g, orange: 131 g

b. 1/2 cup of chopped, cooked, or canned fruit: gram weight of ½ cup of the specified fruit, e.g., 1/2 cup of raw blackberries: 72 g

c. 3/4 cup of fruit juice: 187 g

4. Milk, Yogurt, and Cheese Group: Eat 2-3 servings each day
Serving Options and sizes:

a. 1 cup of milk: 244 g or yogurt: 245 g

b. 1.5 oz. of natural cheese: 43 g or 2 oz. of process cheese: 56.7 g

c. 1 serving for mixed foods, e.g. milkshakes = 302 mg calcium

5. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group: Eat 2-3 servings each day
Serving Options and sizes:

a. 2.5 oz. of cooked lean meat, poultry, fish, vegetarian meat substitutes: 71g

b. 1/2 cup of cooked dry beans, 1 egg, 2 tablespoons of peanut butter, 1/3 cup of nuts, or ½ c tofu count as 1 oz. lean meat. The gram weight of the 1 oz equivalent will need to be multiplied by 2.5 to get the total gram weight for a serving: e.g. 1 egg = 50 g, so 1 serving of egg = 125 g (50 g x 2.5)

6. Fat, Oils and Sweets (Tip of Pyramid - use sparingly):

a. A serving of fat is defined as the number of grams in 1 tbsp of fat for butter, margarine, oils, and shortening. For meats, an additional fat serving is reported as a multiple of the fat standard for the specific meat. For milk products and mixed foods, an additional fat serving is reported as a multiple of 12.8 grams, the weight of 1 tbsp of shortening.

b. A serving of sugar is defined as the number of grams in 1 tsp of sugar (1 tsp sugar = 4 grams).

 

Sample Pyramid Calculations:

 

1. Bread, Cereal, Rice, and Pasta Group
Example: 2/3 cup cooked egg noodles = 106.67 g
Pyramid Serving Size: 1/2 cup = 80 g
To calculate:
Divide the gram weight of the egg noodles by the gram weight of the serving size:
106.67 g ÷ 80 g =1.33
Pyramid Servings = 1.33

 

2. Vegetable Group
Example: 1 raw medium carrot = 72 g
Pyramid Serving Size: 1/2 cup = 64 g
To calculate:
Divide gram weight of carrot by gram weight of 1/2 cup serving size:
72 g ÷ 64 g = 1.13
Pyramid Servings = 1.13

 

3. Fruit Group
Example: 1 cup orange juice = 248.71 g
Pyramid Serving Size: ¾ cup = 187 g
To calculate:
Divide gram weight of 1 cup of orange juice by gram weight of 3/4 cup serving size
248.71 g ÷ 187 g = 1.33
Pyramid Servings = 1.33

 

4. Milk, Yogurt and Cheese Group
Example: 1 slice of American cheese = 21 g.
Pyramid Serving Size: 56.7 g of processed cheese
To calculate:
Divide gram weight of American cheese by gram weight of serving size:
21 g. ÷ 56.7 g. = .37
Pyramid Servings = .37

 

5. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group:
The meat group is composed of meat, poultry, fish, dry beans, eggs, and nuts. The following are examples of calculations for meat, dry beans, and egg pyramid servings:

I. Example 1
4 oz or 113.4 g beef steak containing 24.04 g fat
Reference (average) amount of fat for beef: 11 g
Pyramid Serving Size: 71 g cooked meat

a. Determine the number of meat group servings:
113.4 g ÷ 71 g = 1.6 pyramid meat servings

b. Determine the pyramid tip servings
First, calculate the desirable amount of fat in 113.4 grams:
(11 grams x 113.4 grams) / 100grams = 12.47 grams

c. Next, subtract the desirable fat from the actual fat to get the fat grams in the tip:
24.04 grams – 12.47 grams = 11.57 grams

d. Then, divide by the fat grams in the reference beef:
11.57 grams ÷ 11 grams = 1.1 pyramid tip servings

Pyramid Servings in the Meat group = 1.6
Pyramid Servings in the Tip = 1.1

II. Example 2
For determining the number of pyramid servings for dry beans, eggs, and nuts, use these conversions: 1/2 cup of cooked dry beans = 1 oz or .4 of a lean meat serving; 1 egg = 1 oz or .4 of a lean meat serving; 2 tablespoons of peanut butter = 1 oz or .4 of a lean meat serving; 1/3 cup of nuts = 1 oz or .4 of a lean meat serving. The gram weight of the 1 oz equivalent will need to be multiplied by 2.5 to get the total gram weight for a serving: e.g. 1 egg = 50 g, so 1 serving of egg = 125 g (50 g x 2.5)

1 meat serving of cooked pinto beans
Pyramid serving Size: 2.5 oz cooked meat

 

a. First, determine gram weight of ½ cup of cooked pinto beans.

b. ½ cup of cooked pinto beans = 85.5 grams or 1 oz of cooked meat

Multiply ½ cup gram weight by 2.5.

85.5g (1/2 cup) x 2.5 = 213.75g (1 meat serving)

Gram weight of cooked pinto beans in a Meat Pyramid Serving: 213.75g.

 

III. Example 3
1 meat serving of a scrambled egg
Pyramid serving Size: 2.5 oz cooked meat

a. 1 egg = 50 grams or 1 oz lean meat

b. Multiply egg weight by 2.5.

50g (1 egg) x 2.5 = 125g (1 meat serving)

 

Gram weight of eggs in a Meat Pyramid Serving: 125g

 

 

 

 

6. Fats, Oils and Sweets (Pyramid Tip) Group:

I. Example 1
2.5 Tbs Ranch salad dressing containing 14.09 g fat
Pyramid Serving Size: 12.8 g fat

a. Divide 14.09 g fat in the ranch salad dressing by 12.8 g fat in the standard serving size
14.09 g ÷ 12.8 g = 1.1

Pyramid Servings in the Tip: 1.1

II. Example 2
12 fl oz of cola type soda containing 38.48 g sugar
Pyramid Serving Size: 4 g sugar

a. Divide 38.48 g sugar in the cola by 4 g sugar in the standard serving size
38.48 g ÷ 4 g = 9.62

Pyramid Servings in the Tip: 9.62

III. Note:
For the pyramid tip, we combine estimates of the excess fat and sugar in the food. If a food has excess fat and added sugar, the total number of servings in the tip of the Pyramid would be the sum of their servings.

 

Mixed Foods:

 

The main ingredients of a mixed food are used to estimate the number of food group servings. For example, a piece of cheese pizza would provide a bread serving (from the gram weight of the crust), a milk serving (from the ounces of cheese or mg of calcium), and a vegetable serving (from the gram weight of the tomato sauce). The amount of each food component is estimated by creating a general recipe in food processor, or by looking at the grams of protein, carbohydrate, and fat in the food. For the pyramid tip, the total fat of the mixed food is divided by 12.8 (the fat standard serving size). Total sugar is divided by 4 (the sugar standard serving size) and then added to the fat servings for the total number of servings for the pyramid tip.