The U.S. Department of Agriculture's well-known food pyramid divides the foods we eat into the categories of grains, vegetables, fruits, milk, meat and beans, oils and discretionary calories. The agency offers specific guidelines for navigating each of these categories to create a well-balanced diet.
Grains
Grains, including wheat, rice and oats, can be either whole grains, which contain the entire grain kernel, or refined grains, in which the bran and germ have been removed. Refined grains lack the rich fiber, iron and vitamin content of whole grain. The USDA recommends making whole grains at least half of your daily grain intake. Recommended daily amounts vary depending on age, sex and level of physical activity; recommended servings range from three daily for toddlers to eight servings daily for young men.
Vegetables
Vegetables are a crucial component of a well-balanced diet. The USDA divides vegetables into the categories of dark-green vegetables, orange vegetables, starchy vegetables, other vegetables and dry beans and peas. Incorporating more fruits and vegetables into your diet may reduce the risk of some chronic diseases. Vegetables are a rich source of many important nutrients, including potassium, dietary fiber, folate and vitamins A, E and C. Vegetables are low in calories and can help in weight management. Young women should strive to eat at least 2 1/2 cups of vegetables daily, and women 51 or older should aim for 2 cups. Men should eat 3 cups, then aim for 2 1/2 cups once they turn 51. Over the course of a week, people should eat vegetables from all categories.
Fruits
Fruits are cholesterol-free and low in fat, sodium and calories. Like vegetables, fruits are important sources of a number of key nutrients, including potassium, dietary fiber, Vitamin C and folate. Fruit juice is a good way of incorporating fruit into the diet, but it lacks the dietary fiber found in whole fruit. Fruits that are particularly rich in potassium, which can help control blood pressure, include bananas, prunes, cantaloupe and honeydew. Young men and women should eat at least 2 cups of fruit daily. When women turn 31, this can be cut back to 1 1/2 cups daily.
Milk, Yogurt and Cheese
As with all the food groups, daily dairy needs vary by age. Dairy products provide calcium, Vitamin D and potassium. Calcium is important in building and maintaining bone mass, and consuming dairy products is important to help prevent osteoporosis later in life. For men, women and children age 9 and up, recommended daily dairy intake is 3 cups. Children younger than 9 should consume 2 cups.
Meat and Beans
Nutrients found in meat, poultry, fish, dry beans and peas, eggs, nuts and seeds include protein, B vitamins, Vitamin E, iron, zinc and magnesium. Fatty meats and eggs should be eaten in limited amounts, as they can raise cholesterol levels. This recommendation is echoed by the American Heart Association's guidelines for a heart-healthy diet. Fish, nuts and seeds are good sources of monounsaturated and polyunsaturated fatty acids. The USDA recommends six-and-a-half daily servings from this group for young men and five-and-a-half daily servings for young women. After age 31, women should consume five servings, and men should eat six. Men 51 and older should cut back even further to five-and-a-half servings daily.
Oils
The USDA recommends getting most of your dietary fat from fish, nuts and vegetable oils. Most oils have high levels of monounsaturated or polyunsaturated fats and low levels of saturated fat. Oils from plant sources, such as vegetable and nut oils, are cholesterol-free. Daily intake recommendations range from 3 tsp. for toddlers to 7 tsp. for young men.
Discretionary Calories
In the USDA pyramid plan, discretionary calories are allotted based on your food choices. These discretionary calories can be used to eat more foods from any food group than the food guide recommends, eat higher-calorie forms of foods, add fats or sweeteners to foods or consume items such as such as candy, soda, wine and beer. For a physically active young man, discretionary calories should make 410 to 510 calories of a 2,600- to 3,000-calorie diet.
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