How to Follow the Food Pyramid

Following the food pyramid helps you get all of the right nutritious foods you need on a daily basis, according to the FDA. The emphasis is on whole grains, lean proteins, fruits and vegetables. It is a good idea to watch portion sizes and get some form of exercise every day for a  healthy lifestyle.

What To Eat

• Eat 6 to 11 servings of whole grains a day. Choose whole grain breads, rice and grains, cereals and pasta.


• Eat at least 3 to 5 servings of vegetables a day. Choose a wide variety of vegetables in bright colors, such as sweet potatoes, spinach and peppers.


• Aim to get 2 to 4 servings of fruit a day. Aim to eat fresh fruit, but you can also eat it frozen, canned or as 100 percent juice.


• Eat 2 to 3 servings of dairy per day. Choose low fat milk, cheese and yogurt.


• Get 2 to 3 servings of lean protein a day. Try fish, skinless chicken and lean cuts of meat, beans and legumes.


• Use fats such as oil and butter in moderation. Choose olive oil and avocado as fats, which are good for you in moderation.

Foods To Avoid

• Avoid sugary sweets and drinks that have no nutritional value, or eat them very sparingly.


• Avoid foods that have high fructose corn syrup as one of the top ingredients.

Tips

• Try to do some form of exercise every day, such as walking, swimming or running.


• Watch portion sizes and the amount of calories and fat you are consuming.