The United States Department of Agriculture published its first recommendations for dietary intake in 1894. The original food guide pyramid was created as a guide for making healthy food choices. Since 1894, the food guide pyramid has evolved to include several versions. Key recommendations on all food pyramids are an abundance of vegetables, fruits, and lean meats, complex carbohydrates and physical activity.
Vegetables
According to the heart-healthy food pyramid, consumers should eat three to five servings of vegetables daily. A serving of vegetables is 1 cup raw vegetables or 1/2 cup cooked vegetables. The best vegetable sources are fresh and frozen. If uncanned vegetables are the only option, rinse them before preparation. Avoid adding glazes and sauces to vegetables. Vegetables should be prepared steamed with minimal oils. Season cooked vegetables with herbs, spices and vinegar, instead of salt.
Fruits
The recommended serving of fruit is two to four servings daily. One serving of fruit is equal to 1/2 cup fresh fruit or 1/2 cup fresh fruit juice. Choose fresh, frozen and dried fruits. Canned varieties of fruit should be packaged in their own juices instead of heavy syrup. Fruit juice consumption should be limited to manage weight and blood sugar levels.
Carbohydrates
The recommended serving of complex carbohydrate is 6 to10 servings per day. One slice of bread and 3/4 cup dry cereal is a serving of complex carbohydrates. Complex carbohydrates are whole-grain products such as high-fiber cereals and whole wheat breads. Brown rice is recommended instead of white rice due to fiber content. Aim to get 25 to 35 servings of fiber every day.
Meats, Beans, Poultry
Try to get two to three servings of meats, beans, soy and poultry products daily. A serving of meat is 3 oz. cooked fish, seafood or poultry. According to the heart-healthy pyramid, consumers should aim to eat two or more servings of fish per week. Lean cooking methods--such as grilling, baking and broiling--are encouraged. Remove visible fat from poultry before cooking.
Dairy
The best dairy choices are 1 percent and skim dairy varieties at two to three servings per day. A serving of dairy is 8 oz. low-fat milk or yogurt. Small servings of flavorful cheese are recommended to maximize flavor and minimize calories. Low-sugar varieties of yogurt are best to avoid excess sugar intake and calories. Avoid whole milk products due to high content of saturated fats and calories.
Fats
Consume two to three servings of healthy fats per day. A serving of fat is 1 tsp. oil, 1 tbsp. mayonnaise and 1 tbsp. to 2 tbsp. nuts or seeds. Canola, olive oils and non-stick sprays are best to prepare foods. Fats solid at room temperature, stick margarine and butter should not be used for cooking.
Lean Meat, Pork, and Eggs
Consume lean meats, pork and eggs two to three times weekly. A serving of lean meat is 3 oz.. Egg yolk consumption is limited to three yolks per week. Choose round and loin cuts of beef. Remove visible fat before cooking. Grill, broil and bake meats instead of frying. Limit intake of fatty meats, such as fried chicken, sausage and venison.
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