MyPyramid

Grains

The USDA recommends getting at least half of your grain servings as whole.  A whole grain is any grain that still contains its entire kernel - bran, germ and endosperm.   When grains are refined they are stripped of the bran and the germ and these are where fiber, iron and important B vitamins are found. 

Fruits and Vegetables

A diet rich in fruits and vegetables is known to reduce the risk of heart attack and disease.  MyPyramid separates vegetables into 5 groups, based on their nutrient content - dark green, orange, dry beans and peas, starchy and other. This helps to make sure you eat a variety of foods to get all of your essential vitamins and minerals.

Milk

Only foods made from milk that retain their calcium content are considered part of this group.  Many high fat dairy products such as cream cheese, cream and butter have lost much of their calcium.  These foods are considered to be in the fats portion of the pyramid.  Make sure the choose low fat or fat free dairy products to fulfill your daily calcium needs.

Meat and Beans

All foods made from meat, poultry, fish, dry beans and peas, eggs, nuts and seeds make up this group. Try to select lean meats and poultry to cut down on saturated fat.  Fish, nuts, and seeds have healthy fats so choose these as frequently as possible.

Oils

Oils are fats that become liquid at room temperature, such as olive oil and vegetable oil.   Watch out for food products that have hydrogenated oils in their ingredient list, these hydrogenated oils mean that the product has trans fats.  Check your nutrition facts label to be sure you are not eating foods with trans fat, these "bad fats" have been shown to increase the risk of cardiovascular disease.

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