How to Use the USDA Food Pyramid to Select Healthy Food

At grocery stores today, the consumer is faced with a wide verity of both natural and highly processed foods. The US Department of Agriculture has designed a food pyramid to assist people in selecting healthy foods. The Pyramid is a way of grouping food types and quantities which a normal person needs for a healthy diet. This healthy diet along with exercise will help you stay as healthy as possible.

The top level of the pyramid is the foods you should eat the least.  On this level are fats, including oils, and foods with excessive amounts of sugar. Recommended quantities of these items are small and should be used sparingly.  Cream, oils, butter, margarines and candies are not easily digestible. For this reason they should be used in minimal amounts. 

The level below the top is made of proteins and dairy products.  You should eat 2 to 3 servings of each of these foods.  Leans meats, beans, nuts, eggs, and fish contain protein which is essential to everyone’s diet.  It is a good idea to trim the excessive fat from meats to make it a low fat item. In the dairy products group, milk is a complete diet for this group.  Milk contains most of the required vitamins and minerals including magnesium, phosphorus, and the much needed calcium. Also recommended are yogurt and cheese. Attempt to avoid a high consumption of cheese and ice cream that are high in fat.

The next level down contains fruits and vegetables.  An adult should consume 2 to 4 servings of fruit and 3 to 5 servings of vegetables on a daily basis. Fruits and vegetables have a high fiber content which eases the elimination of bodily wastes.  Both contain high quantities of vitamins (required for immunity and general health) and minerals which enable proper functioning of bodily organs. In consuming fruits try to pick fresh fruits instead of juices.  With vegetables try to eat more dark green vegetables.

The bottom level of the pyramid is made up of the items which are a ready source of energy. Bread, pasta, rice and different grains make up this group.  The recommended consumption of this group is 6 to 11 servings per day. The single servings include a slice of bread (my PBJ at lunch today counted as 2 servings), a cup of cereal, or a flat tortilla. Whole grains are the healthiest and best in this group.

In addition to following a healthy diet, exercise is the other most important thing you can do for your body.  Proper diet and exercise are a winning team to have a healthy body. If you neglect one or the other, you are only doing half the job needed to have a healthy body. The USDA recommends 30 minutes of physical activity most days of the week, 60 minutes of  physical activity daily to prevent weight gain, and 60-90 minutes of physical activity daily for sustained weight loss.

The USDA food pyramid is designed to help the average adult maintain a healthy diet. There are variations of the pyramid available for children, diabetics, and older adults.  These variations take into account the special needs of these groups of people.  Choose your foods wisely and Happy Eating!     

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