In addition to exercising regularly and being physically active, eating a varied, nutrient-rich diet is one of the best ways you can improve your overall health. Following a food pyramid is one way to get an effective balance of vitamins and minerals and help your body function the best it can.
Food Pyramids
There are many food pyramids available for dietary reference, ranging from models that feature Asian food to models that are designed for a vegetarian or vegan diet. The only pyramid that is endorsed by the U.S. government is the U.S. Department of Agriculture's model, called MyPyramid. The five main food groups in MyPyramid are grains (with an emphasis on whole grains), fruits, vegetables, low-fat and nonfat dairy products, and lean proteins.
Balance
According to the Mayo Clinic, balancing foods from any pyramid you choose to follow is important in building an overall healthy diet. Almost all foods in MyPyramid are nutritionally rich foods, but no one food or food group provides all of the essential nutrients that a human needs to function, so that is why several daily servings are recommended from each food group.
Tips
It's not always easy to follow the dietary guidelines that a food pyramid recommends, especially if you are dealing with budgetary constraints or a schedule that makes it challenging to prepare and eat meals with fresh ingredients. To make it easier to follow MyPyramid, the U.S. Department of Agriculture recommends purchasing frozen vegetables or fruits to save money, choosing foods that are in season and using your microwave to help save time on meal preparations.
Benefits
According to the American Heart Association, following the USDA's recommend food pyramid guidelines can help lower blood pressure as well as reduce the risk of heart disease, heart attack, stroke and other serious ailments. The National Institute for Diabetes and Digestive and Kidney Disorders notes that a healthy, balanced diet that includes balanced servings from food across a pyramid can increase your energy level, help boost your alertness and reduce the risk of diabetes, asthma and cancer as well.
Cautions
Along with choosing fresh and nutritious foods to eat, it's equally important to limit unhealthy foods in your diet. Though fatty and sweet foods do have a place in the USDA Food Pyramid, it is a very small slice of the pyramid and the USDA recommends eating such foods only sparingly. When you work at building a healthy and balanced diet, do your best to limit the amount of calories, saturated fats, trans fats, sodium, sugar and cholesterol that you eat each day.
Considerations
Each person's nutritional needs are different, and you may need more of a certain nutrient than others. If you're not sure you're getting all the vitamins and minerals you need, talk with your physician. In addition to choosing generally nutrient-rich foods, the National Institute of Diabetes and Digestive and Kidney Disorders recommends that most people seek out foods that are good sources of iron and calcium. Vegetarians or vegans may need to find sources of vitamin B-12, and pregnant women should try to increase their intake of folic acid.
References
- American Heart Association: Managing Blood Pressure with a Heart-Healthy Diet
- National Institute of Diabetes and Digestive and Kidney Disorders: WIN
- U.S. Department of Agriculture: MyPyramid.gov
- Mayo Clinic: Food Pyramid -- An Option for Better Eating
- U.S. Department of Agriculture: Tips to Help You Eat Vegetables
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