The Guidelines From The Pyramid Plan To Improve Personal Nutrition

The food pyramid provides visual guidance to the components of a healthy diet. The U.S. Department of Agriculture, or USDA, developed the original food pyramid in 1992. Since then, the food pyramid has undergone two major changes. The most current pyramid plan, developed in 2011, is called MyPlate, and instead of a pyramid graphic, it contains a dinner plate. Although the Food Guide Pyramid has changed over the years, the general message remains the same: Eat healthy, balanced meals that include choices from various food groups.

Fruits and Vegetables

Half of your plate should consist of fruits and vegetables. Any fruit or 100 percent fruit juice belongs to the fruit food group, and any vegetable or 100 percent vegetable juice belongs to the vegetable group. Eating a diet that is rich in fruits and vegetables lowers your risk of heart disease and may protect against certain types of cancers, according to the government website MyPlate. Fruits and vegetables are also rich in various nutrients such as fiber, vitamin C, potassium and vitamin A. Fruits and vegetables are naturally low in calories, total fat, saturated fat, sodium and cholesterol.

Grains

Grains should comprise approximately one-fourth of your plate. At least half of your grain intake should be in the form of whole grains, which include oatmeal, brown rice, whole-wheat bread, whole-grain pasta and bran cereals. Avoid refined grains such as white bread, white pasta, white rice and processed foods. Whole grains are good sources of fiber and several of the B vitamins, including niacin, folate, thiamin and riboflavin. Whole grains also provide iron, magnesium and selenium.

Protein

The remaining one-fourth of your plate should consist of protein-rich foods. The protein food group includes meat, poultry, seafood, nuts, seeds, eggs, beans, peas and soy products. Choose low-fat and lean protein sources such as skinless chicken, fish and nuts, rather than fatty protein sources such as ground beef and chicken with the skin. Avoid processed meats such as ham and sausage; they often contain added sodium. Protein-rich foods provide a wide variety of nutrients, including niacin, thiamin, riboflavin, vitamin B6, vitamin E, iron, magnesium and zinc. Certain proteins such as seafood also provide the omega-3 fatty acids, EPA and DHA.

Dairy

Each meal should also include some dairy, which includes fluid milk and products made from milk, like yogurt and cheese. Choose fat-free or low-fat dairy products, because full-fat dairy products contain a significant amount of saturated fat. Foods and beverages in the dairy group are especially rich in calcium and vitamin D and also provide potassium. MyPlate notes that diets high in low-fat dairy products may reduce your risk of heart disease and type 2 diabetes and lower your blood pressure.