The USDA's food pyramid has long been used as a general guide for all, but there are now slightly more stringent recommendations for men. In recent years, the food pyramid has taken on a new look, not only with colors representing each food group, but also changes within the groups themselves.
According to the Harvard School of Public Health, the newer version concentrates more on weight control, recognizes healthy fat like olive oil and encourages more whole grain intake.
Grains
The grains group is represented on the pyramid by the color orange. The daily recommendation for men is 8 oz., with 50 percent being whole grains. Unlike refined grains, in which only partial parts of the grain are used -- causing it to lose nutrients like iron and fiber -- whole grain contains the entire grain, thus providing the most nutrition.
Veggies
Vegetables, green on the pyramid, are important in providing your body with key vitamins. The USDA recommends men eat a variety of veggies, totaling 3 cups daily. They break them into groups: dark greens like spinach, orange veggies such as carrots, and starch, found in potatoes.
Fruits
The color red represents fruit on the pyramid. Besides the many vitamins fruit provides, some also contain healthy carbohydrates. The daily recommendation for men is 2 cups of various fruits. Fruit juice also counts here, so long as it's 100 percent juice. Canned and frozen fruits are acceptable as well and can be helpful when fresh fruit is out of season.
Dairy
Dairy is one of the largest sources of calcium and is denoted by the color blue on the pyramid. The daily recommended amount of dairy for men is 3 cups. Try eating low-fat products made from skim or 1 percent milk to reduce fat intake.
Meats and Beans
Meat and beans are purple on the pyramid and are a major provider of protein. The daily recommendation for men is 6 1/2 servings. Try choosing meat that is 75 percent lean. Fish also counts as a meat and can provide omega-3 fatty acid, which can benefit your heart. Other sources can include skinless chicken breast, soy products and nuts. Limit cooking meat in products containing saturated fat, such as butter, animal fat and shortening. The extra fat intake can be unhealthy for your heart.
