The USDA developed the earliest form of the food pyramid in 1916 when nutritionist Caroline Hunt divided foods into five basic groups. It wasn't until 1992 that the government adopted the triangular motif to convey the main ideas of variety, proportionality and moderation. Choosing healthy foods from the food pyramid's guidelines can help you lose weight and prevent disease.
Dietary Guidelines
The USDA and the Department of Health and Human Services have been recommending that Americans eat a variety of food every day since they joined forces to publish the Dietary Guidelines for Americans in 1980. These two government agencies update their recommendations, called the Acceptable Macronutrient Distribution Ranges, or AMDR, every five years.
Carbohydrates
The AMDR for carbohydrates is between 45 and 65 percent of the daily caloric intake. Carbs can be found in most of the food groups. The healthiest choices of carbohydrates contain little added sugar and provide dietary fiber, the non-digestible part of food that gets eliminated. The USDA recommends getting most of your carbohydrates in the form of grains, fruits and vegetables, making whole grains at least half of your daily intake of grains. Some good choices include fruits and vegetables high in fiber like leafy greens, sweet potatoes, green beans, broccoli and oranges as well as whole grains like whole grain bread, cereal and oatmeal.
Dairy Products
Because milk and milk products contain a high amount of nutrients, consuming milk products can increase the quality of your diet. Healthier food choices from the milk group include milk, yogurt, pudding, cheese and ice cream. The USDA recommends choosing low-fat versions whenever possible.
Meat and Beans
The majority of your protein intake usually comes from the meat and beans category. This group also includes eggs, fish, poultry, nuts, seeds and peas. When choosing foods from this group, opt for low-fat or lean choices, such as lean cuts of beef or pork, skinless chicken and turkey and beans and peas. Fish - such as cod, halibut and salmon - and nuts - such as almonds and walnuts - have beneficial oils so choose these over meat and poultry whenever possible.
Fats and Oils
Your body needs some fats in order to carry out vital processes and keep skin supple. Very few of your calories should come from the fats group. Healthy choices from this category include monounsaturated and polyunsaturated fats like those found in fish, nuts and vegetable oil.
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