In 2005, the U.S. Department of Agriculture revised its eating guidelines for Americans. The new food pyramid breaks these guidelines down into food types and the daily requirements for each.
Grains
According to the USDA, at least half your daily intake of grains should be whole grains such as brown rice, whole-grain cereals and whole-grain breads. It recommends eating at least 3 oz. of whole grains each day.
Vegetables
The USDA encourages Americans to eat more fresh vegetables. It recommends dark green leafy vegetables such as broccoli and spinach as well as colorful vegetables such as sweet bell peppers, carrots and squash.
Fruits
Although it recommends eating a variety of fruits on a regular basis, the USDA does caution against fruit juices, which are high in sugar. Eat fresh fruits such as melons, citrus fruits, bananas, apples and strawberries regularly.
Milk and Calcium-Rich Foods
Milk is an important source of calcium. Other calcium-rich foods include cheese, yogurt and pudding. The USDA recommends choosing low-fat products over regular.
Meat and Beans
Protein is available from a variety of lean sources, including beans and legumes, nuts and seeds, fish, and broiled chicken. Adults should consume anywhere from 5 1/2 to 6 1/2 oz. of lean protein each day.
Oils and Fats
Fat is an important part of a balanced diet. Healthy choices for fat include vegetable oil, olive oil, sunflower oil, nuts and avocados. No more than 30 percent of the daily calories should come from fat.
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