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In 2005, USDA (United States Department of Agriculture) released a nutrition pyramid, known as the MyPyramid to provide dietary guidance to Americans. The nutrition pyramid provides the ideal mix of all food groups that make a healthy diet. The guidelines do not have to be followed strictly, but they provide a very good format on which to base your daily food choices.

An interesting part of the food pyramid is that in its latest version, along with its guidelines for healthy nutrition, it also shows a stick figure climbing stairs symbolizing the need to include physical exercise as part of a healthy diet to promote good health and well being. In fact, specific recommendations are provided as to what activities should be pursued by various groups like children, pregnant women, elderly, etc. Overall, it recommends at least half an hour of physical activity that requires moderate levels of exertion for adults and about an hour of such activity for children and teenagers. This activity should be pursued apart from all the usual activities in a person’s day to day life.

According to the food pyramid, the following guidelines should be followed to ensure healthy nutrition:

Grains

The food pyramid recommends that at least 3 ounces of grains should be eaten per day. Half of this amount should be consumed in the form of ‘whole grain’ products. This includes rice, noodles, pasta, bread, cereal and crackers.

Vegetables

The food pyramid suggests that a fifth of your diet should be vegetables. It suggests that you eat more vegetables that are dark green in color as well as those that are orange. It also recommends high consumption of dried beans and peas. It also recommends that you vary your vegetables regularly.

Fruits

According to the pyramid, fruits should also form a major part of your diet. Choose different varieties of fruits. Any type of fruit, whether fresh, frozen, canned or dried works equally well. However, it recommends avoiding fruit juices.

Milk

You diet should definitely contain milk and other dairy products. It recommends using low fat or fat free milk and products made from them.  However, if you are lactose intolerant, then you are advised to substitute milk with other calcium sources in your diet.

Meat & Beans

Meat is also an important part of a healthy diet because it provides a large amount of proteins required by the body. The food pyramid recommends eating low fat or lean meats. Poultry and fish are also highly recommended. The pyramid also advices that you should bake, broil or grill the meat. It is highly recommended that you vary your choices in meat on a regular basis. You are also recommended to have beans, peas, nuts and seeds are they are also a valuable source of proteins.

Oils

The pyramid recommends that you use fat products that come from fish, nuts and vegetable. It advises against using solid fats like margarine, butter and lard in your diet.