A healthy diet is composed of several groups of foods. The U.S. government developed the food pyramid in 1992 to suggest nutrition guidelines and intake recommendations for each of the seven food categories. In April 2005, the U.S. Department of Agriculture released the MyPyramid food guidance system, a redesign of the older food pyramid focused on making healthy food choices and leading an active lifestyle.
Grains
Any food made from wheat, oats, rice, cornmeal, barely or a cereal grain is considered a grain product, according to MyPyramid.gov. Grains are represented by the color orange on the food pyramid. Foods such as pasta, oatmeal, cereal, bread and rice are grains. There are two types of grains, whole grains and refined grains. Whole grains are made from the entire grain. They are good sources of fiber, which help to reduce cholesterol levels and decrease the risk of heart disease. High fiber foods also help with satiety. Examples of whole grains are brown rice, steel-cut oatmeal, 100 percent whole wheat bread and cornmeal. Refined grains are processed to remove parts of the grain known as the bran and germ, which strips the grain of most of its fiber and nutrients. Refined grains are then enriched to add back iron and B vitamins. Examples of refined grains include white rice, white bread and wheat flour. It is recommended at least half of grains eaten to be whole grains.
Vegetables
Vegetables are a major part of a healthy diet and make up the green portion of the food pyramid. They include any vegetable or 100 percent vegetable juice. There are several different types of vegetables. MyPyramid.gov separates vegetables into five groups, dark green vegetables, orange vegetables, starchy vegetables, dry beans and peas, and other vegetables based on nutrient content. Vegetables are excellent sources of dietary fiber and various vitamins and nutrients. A person should eat 2 to 3 cups of vegetables per day, according to the U.S. Department of Agriculture.
Fruits
Fruit is represented by the red portion of the food pyramid. Any fresh, canned, frozen or dried fruit or 100 percent fruit juice is considered a fruit. Fruit is high in fiber, vitamins and nutrients which, may protect from chronic diseases, according to the Centers for Disease Control and Prevention. Choose fresh fruits in season to attain the best flavor. Fresh and frozen fruits are free from added sugars. Choose canned fruits that are packaged in juice instead of syrup. Include 1 to 2 cups of fruit in a diet per day.
Dairy
Milk products are categorized into the blue section of the food pyramid. Dairy products include milk, yogurt, cheese, puddings, frozen yogurt and ice cream. According to MyPyramid.gov, foods made from milk that retain their calcium content are included in the dairy group. Those that have little to no calcium after processing, including cream and butter, are not included. Chose low- and non-fat options when purchasing dairy products. According to the Office of Dietary Supplements, calcium is associated with maintaining bone health and preventing osteoporosis. The recommended intake is 3 cups of dairy per day.
Meat Aand Beans
The protein food group is known as meat and beans, and is represented by the purple section of the food pyramid. The group includes foods made from meat, fish, poultry, eggs, nuts, seeds, dry beans and peas. Choose lean meat and poultry, which are low in saturated fat. Fish is a great option that contains unsaturated fats associated with reducing cholesterol levels, according to the American Heart Association. Include 5 to 6 oz of foods from the meat and beans group per day.
Oils
Oils make up the yellow section and the smallest portion of the food pyramid. Oils are liquid fats and come from both plants and fish. Healthy oils are high in unsaturated fats. Examples include canola oil, olive oil and sunflower oil. Foods high in healthy oils are salmon, trout, avocados, olives and nuts. Unhealthy oils, such as coconut oil and palm oil, are high in saturated fats and contribute to high cholesterol, according to the American Heart Association. A healthy diet often provides enough oil, however a person should take in between 5 and 6 tsp. of healthy oils per day.
Discretionary Calories
Discretionary calories are not pictured in the food pyramid. They are considered to be luxuries in the diet. Examples include dessert, added sugars and alcohol. MyPyramid.gov recommends discretionary calories at 100 to 300 calories per day.
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