Foods have been categorized into food groups by the U.S. Department of Agriculture to help you remember how many servings you need from each group. The pyramid is a quick reference to healthy eating.
Grains
Half of your daily grains should be whole grains. Choose from whole-grain cereals such as oatmeal and whole-grain breads such as whole wheat, nine grains and rye. Whole-grain crackers, brown rice and whole-wheat pastas are also options. For a 2,000-calorie-a-day diet, you should eat 6 oz. of grains. One ounce is approximately one slice of bread, 1 cup of cold breakfast cereal, or 1/2 cup cooked cereal, rice or pasta.
Vegetables
Choose a variety of vegetables from the green leafy lettuces and spinach, as well as broccoli and cabbage. Add orange vegetables such as carrots, sweet potatoes, Hubbard squash and butternut squash. Dry beans and peas such as lentils, split peas, navy beans and kidney beans can be part of this group unless you are replacing the meat group with beans. Eat 2 1/2 cups of a mixture of these vegetables for a 2,000-calorie-a-day diet.
Fruits
Include 2 cups of fresh, frozen or canned fruits. Although this group includes fruit juices, choose from the whole fruits when possible. Fruits include peaches, pears, apples, oranges, tangerines, cherries, papayas and mangoes to name some varieties. When choosing dried fruits, be careful of calories and use them in moderation.
Milk
Milk and milk products contribute valuable calcium to your diet. The USDA recommends 3 cups of milk, yogurt or other milk products daily. Choose from the low-fat and fat-free varieties to keep saturated fats low in your diet. If you have allergies to dairy or have a lactose intolerance, other calcium-rich foods and beverages may be substituted. Soymilk is usually fortified with calcium, as are some brands of orange juice.
Meats and Beans
Vary the protein in your diet to include fish, chicken, beef, pork, beans, peas, nuts and seeds. Always choose the leaner cuts of meats to limit the amount of saturated animal fats in your diet. For a 2,000-calorie diet, the USDA recommends 5 1/2 oz. from this group.
Oils and Fats
A small sliver of the food pyramid is devoted to oils and fats. Limit solid fats such as butter, margarine and shortening, as well as foods that contain these kind of fats. Choose from healthier fats found in fish, nuts and vegetable oils. Avoid saturated fats and trans fats.
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