The government food pyramid provides general dietary and nutritional guidelines based on specific food groups and demographics determined by age and gender. While an exact nutritional analysis of the 2010 pyramid will vary for each individual, a general look at the government guidelines for healthy eating habits suggests an emphasis on daily exercise, whole grains, fruits, vegetables and low-fat dairy, with limited inclusion of lean meats, beans and oils. Individuals can create a customized pyramid online and generate a personal "MyPyramid" plan.
Whole Grains
The 2010 government food pyramid is split into six colored sections that radiate from the tip of the pyramid and expand to varying degrees as they reach the bottom. Moving from left to right, the first and largest section, colored orange, delineates whole grains. The U.S. Department of Agriculture recommends that adult women consume 5 to 6 oz. of grain foods, at least 3 oz. of which should come from whole-grain sources. Adult men are encouraged to consume 6 to 8 oz. of grains with at least 3 to 4 of those ounces coming from whole grains. Whole grains are significant sources of fiber, B vitamins, minerals and necessary carbohydrates.
Fruits and Vegetables
Vegetables and fruits make up the second and third sections of MyPyramid, and are shaded green and red respectively. Adult men and women should consume 2 to 3 cups of vegetables and 1.5 to 2 cups of fruits daily, and include a variety of dark green, orange and starchy vegetables in addition to dry beans, peas and other vegetables. Fruits and vegetables provide a wide variety of nutrients, including potassium, fiber, folate, vitamin A, vitamin E and vitamin C.
Oils
The slimmest, yellow section of the pyramid represents oils: healthy fats necessary in limited amounts for balanced nutrition. Nutrients including essential fatty acids and vitamin E can be found in fish, nuts and vegetable oils. Adult women are recommended a daily allowance of 5 to 6 tsp. of oils per day, while adult men are recommended between 6 and 7 tsp.
Dairy
The blue portion of the 2010 pyramid represents low-fat milk and other dairy products -- like yogurt and cheese -- as healthy sources of dietary calcium and protein. Both adult men and women should consume 3 cups of low-fat milk or equivalent products every day in order to get the recommended allowance of calcium, potassium and vitamin D without the added saturated fat of whole-milk products.
Meats and Beans
The final, purple portion of the pyramid is reserved for meat, poultry, eggs, beans, nuts, seeds and fish. These foods provide lean protein, omega-3 fatty acids and vitamin E, and are suggested in 5 to 5.5 oz. portions for adult women and 6 to 6.5 oz. portions for adult men.
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