The U.S. Department of Agriculture first published guidelines of recommended food choices in 1894, but it did not use the now-familiar pyramid to communicate the information until 1988. The USDA updates its recommendations every five years based on the continuing evolution of food science, but the basic ideas of a balanced diet sourced from a combination of food groups endures. A lingering criticism of the pyramid is that the information it provides is unduly influenced by vested interests in the food industry, so the Harvard School of Public Health publishes a slightly modified alternative.
Grains
Both the USDA and the Harvard School of Public Health make a distinction between whole grains and refined grains. The USDA recommends that at least half of your grain intake be from whole grains, while Harvard suggests getting as much of your grain intake from whole grains as possible.
Some common whole grains are brown rice, whole wheat pasta, oatmeal and ready-to-eat breakfast cereals. Refined grains include white rice, corn and flour tortillas, white-flour pasta and couscous. Adults should get 6 to 8 ounces of grains per day.
Meat and Beans
The USDA lists meat and beans together as protein sources and recommends low- or no-fat choices. Harvard, however, maintains that all meat fat is not created equal. Most fish contains omega-3 and omega-6 fatty acids, termed "good" fats; so in Harvard's view, the focus should be on the kind of fat you take in, not the amount. As a result, you should eat red meat sparingly, if at all, according to Harvard, while the USDA recommends 5 to 6.5 oz. of any low-fat protein per day.
Dairy
All fluid milk and milk products, including soft and hard cheeses and yogurt, make up the milk group, regardless of fat content; fat-free milk still counts as a balanced diet item from the milk group. The USDA recommends three 1-cup servings per day from the milk group, but makes no mention of lactose-intolerant individuals or those on strict calorie regimens. Harvard considers this a glaring omission, noting that 3 cups of fat-free milk per day adds close to 300 calories to the daily intake. The School of Public Health recommends calcium and vitamin D supplements instead of the full complement of dairy foods.
Fruits and Vegetables
Fruit and vegetable servings can be from whole products or 100 percent juice, according to both the USDA and Harvard models. The USDA breaks vegetables into five major groups, including dark green, orange, high-starch, dry beans and peas and other. Harvard prefers dark green and leafy vegetables for most of your daily intake, while the USDA simply recommends 2.5 to 3 cups per day of any vegetables. Fruit intake should also be in the 2.5 to 3 cup range, according to the USDA. Harvard recommends personalizing the number of servings based on health, activity and weight levels given the high natural sugar content of most fruits.
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