Your diet plays an important role in your health, wellness and longevity. A well-balanced diet includes fruits and vegetables, whole grains, lean meats and healthy fats. Eating a variety of foods in the appropriate proportions will help you maintain a healthy weight and look and feel your best, and may decrease your risk of health problems such as diabetes, heart disease or cancer.
MyPyramid Food Pyramid
The MyPyramid food plan is based on the Dietary Guidelines for Americans, jointly published by the U.S. Departments of Agriculture and Health and Human Services. MyPyramid categorizes foods into seven groups and recommends daily amounts of each group based on age, gender and, in some cases, activity level.
For adults, the MyPyramid daily recommended amounts include: 3- to 4-oz. equivalents of grain, at least half of which should come from whole grains; 1.5 to 2 cups of fruits, including 100 percent fruit juices; 5.5- to 6.5-oz. equivalents of meats and beans; 3 cups of milk or dairy products, preferably low-fat or fat-free; 5 to 7 tsp. of healthy fats, primarily unsaturated fish, nut and vegetable oils; and 130 to 510 discretionary calories, again depending on age, gender and activity level.
Vegetables receive special treatment by MyPyramid. Not only should you eat 2 to 3 cups of vegetables per day, but vegetables are divided into five subgroups. MyPyramid provides weekly recommended amounts for each vegetable subgroup: 2 to 3 cups of dark green; 1.5 to 2 cups of orange; 2.5 to 6 cups of starchy; 2.5 to 3 cups of dry beans and peas; and 5.5 to 7 cups of other vegetables.
Mayo Clinic Healthy Weight Pyramid
The Mayo Foundation for Clinical Education and Research developed a dietary pyramid to promote a healthy weight and a diet based primarily on fruits, vegetables and carbohydrates. The Mayo Clinic Healthy Weight Pyramid allows unlimited servings of fruits and vegetables per day, with a recommended minimum of three and four daily servings, respectively. The pyramid also recommends four to eight servings of carbohydrates, three to seven servings of protein or dairy and three to five servings of fats per day. At the tip of the pyramid rests a daily allotment of 75 calories from sweets. Daily physical activity holds a key spot in the Mayo Clinic Healthy Weight Pyramid.
American Heart Association Healthy Diet Goals
The American Heart Association includes eating a healthy diet as one of its seven steps toward ideal cardiovascular health. The AHA provides a daily recommendation of at least 4.5 cups of fruits and vegetables, at least 3-oz. equivalent servings of whole grains rich in fiber and no more than 1,500 mg of sodium. Weekly, the AHA recommends at least four servings of nuts, seeds and legumes; at least seven ounces of oily fish per week, divided into at least two meals; no more than two servings per week of processed meats; and no more than 36 oz. of sugar-sweetened drinks per week. The AHA also recommends limiting saturated fats to less than 7 percent of your total caloric intake.
American Dietetic Assocation Guidelines
The American Dietetic Association is a worldwide organization of nutrition professionals, registered dietitians and other food professionals. The ADA provides nutrition guidelines for infants, toddlers, children, teens, men, women and seniors. For adults, the ADA recommends at least 2 cups of fruits and 2.5 cups of vegetables per day, and suggests men eat tomatoes at least once per week. Additionally, women should eat 5 to 6 oz. of protein, three servings of low-fat or fat-free dairy and at least 3 oz. of whole grains per day. Men should eat at least 5 oz. of whole grains, 4,700 mg of potassium and at least 38 g of fiber per day; and two to three servings of fish per week.
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