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Food Pyramid Nutrition Guide

The food pyramid nutrition guide gives advice on good dietary habits that promote a healthy lifestyle and lowers the risk of dietary diseases. It helps you make smart choices from each group of food. The food pyramid nutrition guide is updated every five years by the United States Department of Agriculture and Health & Human Services. The guide assists in creating a balance between food intake and physical activity. This is a key in developing a healthy lifestyle.

  1. Orange Group

    • Grains should be eaten for a total of 3 ounces daily. There are two subgroups of grains--whole and refined. Whole grains are healthier because they are made from the entire grain kernel. They include oatmeal and brown rice. Refined grains have been milled, which removes dietary fiber, iron and vitamin B. This group includes white flour and white rice. Try to eat more whole grains than refined grains.

    Green Group

    • Vegetables should be eaten for a total combination of 2 to 3 cups a day. Vegetables are divided into five sections. Dark green vegetables are foods like bok choy and spinach. Orange vegetables are items like carrots and sweet potatoes. Dry beans and peas are vegetables like kidney beans and split peas. Starchy vegetables are foods like corn and potatoes. Other vegetables are foods like green beans and onions. Eat more green leafy vegetables than the other choices in this group.

    Red Group

    • Fruits should be eaten in the amount of 1 to 2 cups daily. It does not matter if the fruits are fresh, dried or frozen. This group includes apples, berries and oranges. One hundred percent juice is included in this group as well.

    Yellow Group

    • Oils should be limited to 3 to 6 teaspoons a day. This group includes foods like mayonnaise, butter and canola oil. Too much of this group creates an unhealthy imbalance in an otherwise healthy diet.

    Blue Group

    • Milk should be limited to 2 to 3 cups daily. This group includes yogurt and cheese. Try to stick with low-fat products. Alternatives for this group include lactose-free products or other calcium sources. Lactose-free products help anyone who is lactose intolerant in getting their daily recommended allowance in this group.

    Purple Group

    • Meat and Beans should be eaten at the amount of 3 to 5 ounces a day. This group includes poultry, fish, eggs, nuts and red meat. This group provides the body with energy and building blocks for cell creation.

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