Food pyramid — Use a food pyramid to help you create a healthy-eating plan.
A healthy-eating plan can be illustrated in many ways, but it's often found in the shape of a pyramid. Food pyramids outline various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy diet.
Basic principles of all food pyramids
With the variety of food pyramids available, you may wonder which one to follow. It may help to know that the basic principles of food pyramids are largely the same and generally emphasize the following:
- Eat more fruits, vegetables and whole grains.
- Reduce intake of saturated fat, trans fat and cholesterol.
- Limit sweets and salt.
- Drink alcoholic beverages in moderation, if at all.
- Control portion sizes and the total number of calories you consume.
- Include physical activity in your daily routine.
Food pyramids place foods in categories — such as dairy products or meat and beans — to help guide your food choices. No single food provides all of the nutrients that your body needs, so eating a variety of foods within each group ensures that you get the necessary nutrients and other substances that promote good health.
How to use a food pyramid
To see how your diet matches up to any of these pyramids, keep a food diary for several days. Then compare how much of your diet comes from the various levels. If you're top-heavy, work your way toward the bottom of the pyramid by making small, gradual changes, such as eating more vegetables, fruits and whole grains and limiting fats and sweets.
Here are a few simple practices to help get or keep you on track:
- Choose a variety of foods from each major food group. This ensures that you get all of the calories, protein, vitamins, minerals and fiber you need. Choosing a wide range of foods also helps make your meals and snacks more interesting.
- Adapt the plan to your specific tastes and preferences. For example, a serving of grains doesn't only mean a slice of wheat bread. It can be wild rice, whole-wheat pasta, grits, bulgur, cornmeal muffins or even popcorn.
- Combine foods from each major group however you like. For example, you might make a meal of tortillas (grain group) and beans (meat and beans group). Or you could top your fish with fruit salsa or serve steamed vegetables over pasta. The possibilities are endless.
- Select your meals and snacks wisely. Make the most of what you eat by choosing nutrient-rich foods within each group. And if you need to avoid foods from one or more food groups — for example, if you don't consume dairy products because of lactose intolerance — choose other foods that are good sources of the nutrients found in those foods.
Remember to be open and creative, and go for good taste! Eating well and eating healthy are very compatible.
Last Updated: 02/14/2008
