The U.S. Department of Agriculture created a food pyramid to emphasize the importance of healthy eating. In 2005, the U.S. government updated the pyramid and introduced the new version as "My Pyramid," which also emphasizes physical activity. The guide breaks down into six groups, representing the main elements that make up a balanced plan for nutrition. Each person requires a different intake amount, but knowing about these six groups may help you work toward eating a balanced, healthy diet.
Grains
The food pyramid recommends eating grains, and at least half of those grains should consist of whole grains. The term "whole grains" refers to unprocessed food products that contain the entire kernel of the grain. Examples include brown rice, oatmeal and whole wheat flour. Refined grains, comprised of processed grains, consist of items such as tortillas, crackers and white rice. In order to add more healthy whole grains into your diet, the USDA recommends adding whole-grain items to soups, such as barley to vegetable soup, or switching to whole-grain flour for baking.
Vegetables
Vegetables make up an important part of the food pyramid, offering nutritious, low-calorie meal and snack options. The guidelines break down vegetables in multiple categories, consisting of dark green vegetables, orange vegetables, dry beans and peas, starchy vegetables and others. These categories lump together foods that contain similar nutrients; eat vegetables from each category throughout the week, suggests KidsHealth.org.
Fruits
Consume fruit each day, in the form of fresh, canned, frozen or dried. Fruit juice made from 100 percent fruit counts toward fruit consumption, says the USDA. Eating any fruit can meet dietary needs, but consider all options, mindful that fresh fruit will make a healthier option that canned fruit in sugary syrup.
Milk
All products containing milk fit into this category on the pyramid. Dairy products, including milk, yogurt and cheese products. provide calcium. Ice cream from a dairy source falls into this section of the pyramid as well. Low-fat and fat-free dairy is the best option, reminds North Dakota State University.
Meat and Beans
The body requires protein to repair, form and create body tissues, says KidsHealth.org. Good sources of protein include lean cuts of chicken, beef and pork. Fish, such as salmon and tuna, make healthy protein choices as well. For vegetarians, alternative sources of healthy protein are black beans, kidney beans and tofu.
Oils
The smallest section of the pyramid consists of oils. Certain oils have a greater health benefit than others. Olive oil and canola oil, for example, may offer benefits to overall health. Foods such as avocados, olives, nuts and certain fish may also contain necessary oils, explains the USDA.
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