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The food pyramid was established by the United States Department of Agriculture (USDA) and the Department of Health and Human Services. The food pyramid depicts a guideline for various food groups and healthy quantities. Though there are now multiple variations of the food pyramid available, they still follow the same basic guidelines. Eat more fruits, vegetables and whole grains. Reduce saturated fat, trans fat and cholesterol intake. Limit salt and sweets. Limit alcohol. Control portion sizes for the adequate amount of calories for your personal daily needs. Include physical activity as part of your daily routine.
Keep a diary of what food you eat and the portion sizes for a few days. Compare the diary to the food pyramid to see how you do. Make small changes to your diet until you achieve a healthy lifestyle, starting at the top of the pyramid and working your way down. Choose a variety from each major food group for essential nutrition needs and adapt your eating plan for your preferences. -
Eating a healthy balance of foods ensures that your body gets all the nutrients it needs to sustain good health. If your diet is lacking in the nutrition department, don't try to make drastic changes. Even small changes can make a considerable difference in your health. Keep track of your diet and determine problem areas, such as not eating enough vegetables or fiber. Make small changes to these areas, such as adding an extra serving of vegetables with dinner. If you have health conditions or need help determining what areas of your diet to change, a nutritionist would be a great place to start.
Bake, grill or broil food instead of frying it. Remove the skin on turkey or chicken before eating. Incorporate fish into your diet at least once a week. Switch to low-fat or non-fat condiments and foods. Watch portion sizes, especially when eating at restaurants. Pay attention to nutrition labels. Consume drinks with low or no calories, such as water or diet soda. Take a daily multivitamin to supplement any vitamins and minerals that may be lacking in your diet. - Regular physical activity promotes health and well-being, and helps maintain a healthy weight. Begin by aiming for 30 minutes of moderate exercise daily, such as biking or jogging. Work your way to an optimum level of 60 minutes of moderate-to-vigorous activity to maintain body weight. Daily moderate exercise for 60 to 90 minutes per day can help sustain weight loss in adults.
