The U.S. Department of Agriculture created in 1994 the Center for Nutrition Policy and Promotion to improve American's knowledge regarding healthy living. It redesigned suggested dietary guidelines and reconstructed the food pyramid, simplifying recommendations to create a healthy lifestyle. To optimize health, the pyramid divides food into groups and gives recommendations for daily servings from each group.
Grains
Adding grains, especially whole grains, to your daily diet can prevent heart attacks, constipation and lower cholesterol levels by providing dietary fiber, B vitamins, iron, magnesium and selenium. All USDA recommendations vary based on age, gender and level of physical activity. For adults, the USDA recommends between five and eight 1-oz. servings of grains per day, with whole grains consisting of at least half of those servings. Whole grains include foods made with whole-wheat flour, bulgur, oatmeal or brown rice.
Fruits and Vegetables
Fruits and vegetables are the most nutrient-dense foods on the pyramid. They are low in fat and calories and offer vitamins A, C and E as well as potassium, dietary fiber and folic acid. A diet rich in fruits and vegetables can reduce the risk of developing type-2 diabetes, kidney stones, coronary heart disease and certain types of cancers. They can also reduce the risk of a stroke and decrease bone loss. Adults should consume a variety of fruits and vegetables, striving for eight to ten 1/2-cup servings per day.
Dairy
Dairy products, such as milk, cheese and yogurt add several nutrients to the body to create strong, healthy bones during lifecycle growth phases. These nutrients include protein, calcium, vitamin D and potassium, which also prevent bone loss due to aging. It's important to choose no-fat or low-fat dairy products as those choices high in saturated fat can have an adverse affect on cholesterol levels. The USDA recommends that all adults consume 3 cups of dairy products per day.
Meat and Beans
The meat and beans category of the pyramid includes high-protein foods like beef, poultry, fish, seeds, nuts and beans. Nuts and beans contain polyunsaturated and monounsaturated fatty acids so they are the best choice from this group. Selecting proteins low in saturated fat can help maintain normal cholesterol levels. Other nutrients provided through meat and beans include vitamins B, C, E, iron, magnesium and zinc. According to the pyramid, adults should consume between five and six 1-oz. daily servings.
Oils and Discretionary Calories
Oils contain healthy fats like polyunsaturated and monounsaturated essential fatty acids. These can come from actual oils like olive oil or canola oil or from foods like avocados, fish or nuts. Because many foods contain oils, the USDA recommends that adults receive no more than five to seven tsp. of oil per day. The USDA also allows for approximately 100 to 300 discretionary calories per day. To meet this guideline, it recommends increasing consumption of the food groups listed here rather than selecting unhealthy processed foods.
Physical Activity
No healthy lifestyle is complete without adding some physical activity. The USDA and the U.S. Department of Health and Human Services recommend that most Americans get 30 minutes per day of moderate or vigorous physical activity. If you're trying to lose weight, they recommend at least 60 minutes of moderate or vigorous activity per day. Moderate activities should elevate your heart rate and include exercises such as walking vigorously, cycling or light weightlifting. Vigorous activities are more strenuous and include running, jogging, swimming or aerobic activities.
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