Food Pyramid
The Harvard School of Public Health created the Healthy Eating Pyramid based on scientific evidence about the links between health and diet and offers information to help people make better choices about what they eat. The pyramid sits on a foundation of daily exercise and weight control because these elements will strongly influence your odds of being healthy. The other components of the pyramid include:
Whole Grain Foods (at most meals). The human body needs carbohydrates as a source of energy and the best choices are whole grains such as oatmeal, whole-wheat bread, and brown rice. Whole grains are not digested as quickly which helps control the rate that blood sugar rises helping to keep hunger at bay.
Plant Oils. Good sources of healthy unsaturated fat include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils. Other sources include fatty fish such as salmon, tilapia or catfish.
Vegetables in abundance and fruits 2 to 3 times. A diet rich in fruits and vegetables can decrease the chances of a heart attack and protect against a variety of cancers in addition to lowering blood pressure.
Fish, Poultry and Eggs (0 to 2 times). These are important sources of protein and can be low in saturated fat. Research suggests that eating fish can reduce your risk of heart disease.
Nuts and Legumes (1 to 3 times). Nuts and legumes provide an excellent source of protein, fiber, vitamins, and minerals. Legumes are beans that are usually sold dried (black, kidney, navy, garbanzos and other beans). Many types of nuts contain healthy fats (almonds, walnuts, pecans and pistachios) and are good for you.
Dairy or Calcium Supplement (1 to 2 times). Building and maintaining strong bones requires vitamin D, calcium, and exercise. Whole milk and cheese contain a lot of saturated fat. Choose no-fat or low-fat products or take calcium supplements.
Red Meat and Butter (use sparingly). Because these products contain lots of saturated fat so fish and olive oil are better choices.
White (rice, potatoes, pasta) Sweets, and Soda- these products cause fast increases in blood sugar and can lead to weight gain, diabetes, and other chronic disorders. To be used sparingly.
Multiple Vitamin-a daily multivitamin, multi-mineral will provide a nutritional backup. It can't replace healthy eating, but can fill in nutritional holes in your diet. Store brand RDA-level is sufficient-ones that meet national requirements.