Food guides and food pyramids help you choose healthy foods. Examining these foods with an eye to balancing nutrients identifies seven food groups, according to MyPyramid.gov and Canada's Food Guide. MyPyramid is a tool provided by the United States Department of Agriculture to help you plan your nutritional choices. Making wise food choices from the seven categories in the pyramid is important for a healthy, balanced diet. To get personalized nutritional advice for your health condition, talk to your doctor.
Fruits
Fruits are the red wedge in the food pyramid. Fruits can be fresh, canned, frozen or dried. Use caution when you choose a fruit juice. Read the label to ensure it is 100 percent pure juice and not artificially sweetened. Whole fruits are preferred over juices as fiber and minerals are removed by the juicing process, according to the Food Guide Pyramid. Fresh fruit contains fiber, which aids digestion and helps prevent constipation. Fiber may also aid in weight management by helping you feel fuller, faster.
Vegetables
Vegetables are the green wedge in the food pyramid. Canada's Food Guide suggests choosing at least one dark green and one orange vegetable a day. This could include servings of spinach and carrots, or broccoli and sweet potatoes. Rather than deep-frying, it is best to steam, bake or stir-fry vegetables. Vegetables may also be frozen, canned, dried or juiced.
Grains
Grains are the orange wedge in the food pyramid; this wedge is also the largest section. As the largest part of the pyramid, this group should provide most of your daily calories. The grain group provides carbohydrate, which is an easily available source of energy. Choose as many whole grains as possible from bread, cereal, rice, crackers or pasta. On the ingredient list, ensure the word "whole" appears before the grain name, for example whole wheat or whole grain brown rice.
Meat and Beans
Meat and beans are amino acid sources in the purple wedge of the pyramid. Proteins are a major part of your body tissues, including muscles and organs. The body uses amino acids to construct these proteins. The foods in this group are also good sources of vitamin E, B vitamins, magnesium, zinc and iron. Dietary choices from the purple wedge include poultry, beef, fish, eggs, nuts, seeds, dry beans and peas. Look for lean cuts of meat, and choose fish, nuts and seeds more often to increase your intake of good fats as suggested by Mypyramid.gov. Good fats include omega-3 fatty acids, monounsaturated fats and polyunsaturated fats.
Milk
Milk and dairy products are in the blue wedge of the pyramid. All foods in the blue wedge are good sources of calcium, which is important for bone growth and health. Products that are made from milk but are not good sources of calcium, such as butter or cream, are not included in this group. Look for dairy products that are low in fat or fat free, including yogurt, cheese and milk. If you are lactose intolerant, Mypyramid.gov suggests looking for labels that identify the product as lactose free. Alternately, you can choose calcium-fortified foods like soy milk or orange juice.
Oils
Oils are the smallest section, colored yellow on the pyramid. Oils and fats have a poor reputation as nutrients, but a small amount is necessary for health Oil provides stored energy for the body, makes up cell membranes and aids in nerve signaling. Oil also helps your body absorb fat-soluble vitamins. It is important to get beneficial oils in your diet such as omega-3. Choose to obtain your beneficial oils from cold-water fish, nuts and vegetable oils. Limit your intake of solid oils like butter, lard, shortening and stick margarine. Look for oils with zero grams of trans fat on the nutrition label, as suggested by Canada's Food Guide.
Discretionary Calories
To maintain a healthy weight you need to balance your calories with your energy output. Choosing low-fat and low-sugar foods allows you to have a certain number of discretionary calories. Making smart food choices from the food pyramid lets you use your discretionary calories to have the occasional desert, alcoholic beverage or high-fat sauce without gaining weight. The amount of discretionary calories available is typically small, between 100 and 300 calories, according to Mypyramid.gov. Increasing the amount you exercise increases your energy output and allows you more flexibility in your food choices.
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