Promoting health through nutritional eating habits is the basis for the "Dietary Guidelines," first published in 1980 by the U.S. Department of Agriculture. Initially four food groups were promoted as the best nutritional means to maintain healthy dietary practice. However, with changes in technology and nutritional research, the food groups have evolved into six categories. Foods in the basic pyramid are grouped together, based on sharing similar nutritional properties. Different variations of the food pyramid exist, based on existing medical conditions, such as hypertension or diabetes. Eating in the food groups requires learning the dietary guidelines while also taking specific health conditions into consideration.
Step 1
Take time to review the food guide pyramid. The current basic food pyramid, provided by the U.S. Department of Agriculture, is a guide, representing five food groups and a sixth category that includes fats and oils. Each section contains the types of foods needed for daily intake and portion suggestions. The categories include grains, vegetables and fruits, as well as milk, meats and beans. Within the main food categories are the subgroups. For instance, the vegetable category is further broken down into starchy, dark green or dry subgroups. The online MyPyramid also explains health benefits, nutrients and measurement options for making the best food choices.
Step 2
Write a short list of food group portions to keep with you. Make a small list of foods you most enjoy, congruent with healthy pyramid guidelines to reference when shopping or meal planning. Group the list into the food categories similar to the pyramid for easy reference.
Step 3
Shop and stock up on groceries, based in the food groups. Take your quick reference list to the grocery store as a guide for making food group-oriented purchases. Keep a stock of foods fitting into each category in your home. As you become more familiar with eating meals based on the food groups, you will establish healthier patterns for nutrition. The National Diabetes Information Clearinghouse notes that making wise food choices begins with making informed purchases when grocery shopping.
Step 4
Prepare snacks ahead of time. Snacks are a good way to eat daily recommended portions of fruit and vegetable servings. The U.S. Department of Agriculture suggests snacking on fruits between meals, rather than fatty or sugary treats. Prepare fresh fruits, such as grapes or strawberries, in small snack bags for the week to access easily or opt to package celery, carrots or small green salads. Produce keeps fresh in airtight containers or resealable bags.
Step 5
Write meal plans for the week, and stick to them. Create weekly menus, based on the food groups, and use this as a reference. The Centers for Disease Control and Prevention notes that choosing meals is easier when using the food pyramid, and that this can help you stay within healthy eating guidelines. A sample meal might include baked chicken with a side of steamed broccoli on brown rice. When planning meals, make sure you account for daily serving recommendations of the different food groups.
Step 6
Order food on the go with the most nutritional value. Eating out offers the temptation for making poor food choices. However, keeping your quick reference food list nearby can deter poor nutritional choices. Fast food restaurants offer healthier choice menus with meal options based on the food groups. Avoid choosing fried foods or those high in salt. Choose apples over fried potatoes or grilled chicken over fried chicken.
Tips and Warnings
- Consult your physician about using the food pyramid guide if you have medical conditions, such as hypertension or diabetes.
- Avoid buying unhealthy junk food during grocery shopping trips.
Things You'll Need
- Food Pyramid chart
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