Keeping Healthy Using This Healthy Food Pyramid

Maintain a balanced diet

A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

 Food Sources

Milk group (dairy products)

• Cheese: fat-free or reduced-fat (1%)
• Milk or buttermilk: fat-free (skim) or low-fat (1%)
• Yogurt: fat-free or low-fat, regular or frozen

Meat and beans group

• Legumes (including beans, lentils, peas, and split peas)
• Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
• Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
• Tofu, tempeh, and other soy-protein products

Fruit group

• Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
• 100% fruit juice

Vegetable group

• Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
• 100% vegetable juice

Grain group (breads and cereals)

• Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
• Grits
• Rice

Oil

• Light or low-fat salad dressing
• Low-fat mayonnaise
• Vegetable oil