According to the KidsHealth website from the Nemours Foundation, the U.S. Department of Agriculture changed the food pyramid in 2005 to better explain the importance of healthy eating and an active lifestyle. The pyramid is now color coded to identify each food group and the recommendations for that group. You can also use the USDA website to personalize your pyramid eating recommendations or view a special version for children. Speak to your doctor if you have concerns that you are not eating a well-balanced diet.
Step 1
Measure out serving sizes. Many of the recommendations given by the USDA My Pyramid refer to the number of servings you should eat each day. Some examples of a single serving provided by KidsHealth include: one slice of bread, 1 cup of cereal, 1 oz. of meat, 1/2 oz. of nuts and 1 cup of milk.
Step 2
Eat healthier foods in each group. All foods in each group of the food pyramid are not created equal. The interactive food pyramid on the USDA My Pyramid website will give you more details when you click on the color corresponding with that food group. For example, whole grains are recommended over refined grains. The refinement process removes fiber, iron and B vitamins from the grain products.
Step 3
Consider the discretionary calories. Instead of recommending sweets and fats in moderation, the food pyramid gives you 100 to 300 calories per day to use at your discretion. The USDA indicates that these calories may be used on sweets, alcohol, sodas, added fats, sweeteners, higher calorie forms of foods or eating more foods from a certain food group than recommended.
Step 4
Exercise daily. The new pyramid features a runner climbing up the side of the food pyramid. This reminds individuals to exercise on a daily basis. The official recommendation from the USDA is 30 minutes of moderate to vigorous physical activity each day.
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