The food pyramid is a diagram established by the United States Department of Agriculture to help people make decisions about the foods they eat. If you're looking to create a healthier diet and get more of a balance in your daily diet, the food pyramid can help serve as a guide.
Step 1
Incorporate more vegetables into your diet. Aim for at least 2.5 cups of vegetables every day, especially dark green veggies like broccoli and spinach and orange vegetables like carrots.
Step 2
Eat at least 2 cups of fruit every day. Choose fresh or frozen fruit over canned fruit, which can be loaded with added sugars and preservatives. Vary the types of fruits that you choose to get a variety of vitamins and minerals.
Step 3
Make at least 1/2 the grains you eat every day whole grain. Shoot for 6 oz. of grains throughout your day from sources like breads, cereals, crackers, rice or pasta. According to the USDA, 1 oz. of grain is the equivalent of a slice of bread or ½ cup of cooked rice or pasta.
Step 4
Get 3 cups of dairy throughout your day to get enough calcium for your body. Choose healthy calcium sources such as low-fat cheese, skim milk and low-fat yogurt or cottage cheese. If you're lactose intolerant, aim for foods that are fortified with calcium.
Step 5
Reduce the amount of animal protein you eat on a daily basis. Aim for about 5-½ oz. of meat and beans every day, and when you do eat meat, have lean cuts of poultry or fish rather than red meat.
Step 6
Rely on fish, nuts and vegetable oils for most of your fat intake every day. Avoid fried foods by baking, broiling or grilling your meats and vegetables.
Step 7
Avoid beverages that have added sugar, such as soft drinks or fruit juices. These add to your sugar and calorie intake without giving you the benefits of any real nutrients, according to the USDA.
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