New Nutrition Pyramid

The United States Department of Agriculture Nutritional Pyramid, available at mypyramid.gov, is composed of five major food groups. They are grains, vegetables, fruit, meat and beans, and milk. A sixth group, oils, occupies a minimal portion of calories in a healthy diet. The pyramid makes recommendations on amount of servings and portion sizes for the various food groups, based on factors such as age, gender and activity level.

Grains

The USDA recommends at least 3 oz. of whole grains daily. Examples include whole grain bread, rice or pasta. Another 3 oz. may be eaten in the form of refined grains, which lack the bran and the germ contained in whole grains. Refined grains may be enriched with added vitamins. Bran products contain fiber but are not necessarily whole grains. When choosing grains, the USDA suggests reading labels and selecting brands that contain the word "whole" in the ingredients list.

Fruits and Vegetables

The USDA recommends that adults get between 2 and 3 cups of vegetables per day. They may be raw, cooked, frozen, canned or in the form of 100 percent vegetable juice. The five classes of vegetables are dark greens, orange, starchy, dry beans and peas, and a fifth group, "other," which includes red vegetables, mushrooms and cruciferous vegetables like broccoli and cauliflower. Adults should aim for 1 to 2 cups of fruits, as well, including fresh fruits, dried fruits and fruit juice. A diet emphasizing fruits and vegetables is protective against diseases like cancer, stroke and cardiovascular disease, the three most common killers in America.

Meat and Beans

Meat and beans are protein foods. Adults should aim for 5 to 6 oz. Examples of 1-oz. equivalents include one egg, 1/4 cup of dried beans, 1 oz. of meat, poultry or fish, or 1/2 oz. of nuts, which are also high protein foods. In addition to providing calories, protein functions as the building blocks for bones, muscle, cartilage and enzymes.

Milk

The dairy group includes milk, cheese, yogurt and milk-based desserts, such as frozen yogurt and ice cream. Adults should aim for 3 cups of dairy foods per day. Dairy products are rich in calcium, potassium and vitamin D. These nutrients may help to maintain bone mass and reduce the risk for osteoporosis later in life. The recommendation is to opt for low-fat varieties, as Americans are thought to achieve enough oil in the diet in the form of nuts, fish and cooking oils.

New Dietary Guidelines

The USDA dietary guidelines are updated every five years -- and the pyramid with it -- and the 2010 guidelines represent a step in the right direction, according to Harvard Medical School. Updates include eating more plant-based foods, such as fruits, vegetables, beans and nuts. Also, emphasize fish over red meat or poultry, which are higher in unhealthy fats, including trans fats and saturated fats. However, Harvard also points to excessive leniency on consumption of refined grains, dairy foods and beef. The food pyramid of Dept. of Nutrition at Harvard School of Public Health makes refined grains the smallest portion of a healthy diet, due to their proven relationship to diabetes and heart disease.