The U.S. Department of Agriculture publishes dietary guidelines for Americans every five years. Most recently published in 2005, the new guidelines have not yet been published. Nutritional requirements for people older than 2 years are organized in the easy-to-understand visual graphic MyPyramid, which is designed to help you make the best choices from each food group and choose the most nutrient-dense foods and stay within your daily calorie requirements.
Grains
The first section, colored orange, represents grains. The USDA recommends between six and eight servings of grains for adults, with at least half of those servings coming from whole grains such as oatmeal, brown rice or whole cornmeal. MayoClinic.com explains that whole grains including the bran and germ may help lower blood pressure by increasing your potassium intake and decreasing insulin resistance. One oz. is a serving for most grain products.
Vegetables
The green section represent vegetables, which includes vegetable juices and beans. The USDA breaks this category down into five subgroups: dark-green vegetables, orange vegetables, dried beans and peas, starchy vegetables and other vegetables, which includes mushrooms, eggplant and okra. Adults should eat between 2 1/2 and 3 cups of vegetables a day, and try to get 3 cups of dark-green vegetables, 2 cups of orange vegetables, 3 cups of dry beans and peas, 3 to 6 cups of starchy vegetables and 6 to 7 cups of other vegetables per week.
Fruits
The next section, fruits, is color-coded red. The USDA recommends just two servings of fruit daily. A serving is 1 cup of fruit or fruit juice or 1/2 cup of dried fruit.
Oils
The smallest section of MyPyramid is the yellow oils section, which includes both liquid oils, such as olive or canola oil, and solid oils such as butter or lard. The USDA recommends between 5 and 7 tsp. of oil, but cautions that many foods such as nuts, salad dressings and fish may be naturally high in oils. MayoClinic.com suggests using monounsaturated and polyunsaturated fats, which include heart-healthy omega-3 fatty acids.
Milk
The blue section represents milk, a group that includes milk, milk-based desserts, cheese and yogurt. The USDA recommends three servings of fat-free or low-fat dairy products without added sugars. A serving is 1 cup of milk or yogurt, 1 1/2 oz. of hard cheese or 2 oz. of processed cheese.
Meat and Beans
The final purple section is lean protein, which includes meat, fish, poultry, nuts, seeds, eggs and dry beans and peas, which are part of this group and the vegetable group. The USDA reminds you that choosing high-fat protein counts toward your seven servings of oils and fats. Eat 5 to 6 oz. of lean protein daily.
