Understanding the New Food Pyramid

The USDA has guidelines to help you make healthy food choices. They are called the Dietary Guidelines for Americans. The guidelines include the New Food Pyramid. This is a symbol that shows the food groups that make up a healthy eating plan. The New Food Pyramid can help you think about the healthiest choices for what to put on your plate or in your cup or bowl. To learn more, visit www.realfood.gov.

• Protein foods. This group includes meat, poultry, seafood, beans and peas, eggs, soy products (such as tofu), nuts (including nut butters), and seeds. Limit processed meats like bacon, sausage, and deli meats.
• Dairy. This group includes all fluid milk products and foods made from milk that contain calcium, such as yogurt and cheese. (Foods that have little calcium, such as cream, butter, and cream cheese, are not part of this group.) You can also choose fortified non-dairy alternatives, such as soy milk.
• Vegetables. Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be fresh, frozen, canned, or dried. They can be served raw or cooked and may be whole, cut-up, or mashed. Try to include dark green, red, orange, and other colorful vegetables.
• Fruits. Any fruit or 100% fruit juice counts as part of this group. Fruits may be fresh, canned, frozen, or dried, and they may be whole, cut-up, or pureed. Limit fruit juice.
• Whole grains. Grains include foods made from wheat, rice, oats, cornmeal, and barley. They are used to make foods such as bread, pasta, oatmeal, cereal, tortillas, and grits. Choose whole grains more often than refined grains. For example, choose whole-grain breads and cereals, whole wheat pasta, and brown rice.
• Healthy fats. These include olive oil, canola oil, olives, avocados, and nuts. Choose these types of fats instead of butter, shortening, or coconut oil.

Healthy eating also means limiting these things in your diet:

• Highly processed foods. These can be high in added sugars, sodium, or saturated fat. Examples include chips, packaged snack foods, instant noodles, ready-made frozen meals, and heavily sweetened or salty snack foods.
• Added sugars. These include desserts, candy, pastries, and many packaged baked goods.
• Refined carbohydrates. These include foods made with white or refined flour, such as white bread, white rice, regular pasta, flour tortillas, pastries, sweetened breakfast cereals, and baked goods like muffins or cookies.
• Alcohol. Drink less alcohol for better overall health. For some people, it's best to avoid alcohol completely.