If you are looking to stay healthy, a balanced diet is very important. You will want to include the right mix of dairy, meat, fruits and vegetables, proteins and grains… as well as a few healthy fats.

A good way to determine what a balanced diet is, is to consult a food pyramid. The food pyramid has been updated in the last few years and this may cause some confusion for those who may still be referencing the old version. But never fear, this article will give you the latest information on the foods you should be eating.

The Old Food Pyramid vs. The New Food Pyramid

The food pyramid is a graphic representation of the foods people should be eating to follow a balanced diet. It was updated by the U.S. Department of Agriculture in 2005 to convey a better example of healthy eating. It is now based on the latest scientific facts regarding the relationship between health and diet.

The new pyramid still recommends a mix of grains, vegetables, fruits, dairy and meat and beans. However, quite a few updates have been made. Here is an outline of some of the basic differences between the old and new pyramids:

 ·         The old pyramid had a bigger visual portion for fats, oils and sweets; the new pyramid has a smaller visual representation for the category

·         The old pyramid had very specific food categories; the new pyramid has more general categories as meat and beans has changed to “protein” and milk has become “dairy.”

·         Serving sizes have been eliminated in exchange for portions compared to other items on the plate. This helps people create portions best suited to their size.

·         A recommendation on exercise has been added to the new pyramid

New Pyramid, New Website

In addition to updating the pyramid, the government has also created a web site that promotes healthy eating called ChooseMyPlate.gov. On the site, they provide the following guidelines for healthy eating.

·         Avoid foods that are high in sodium.

·         At least half your plate should be filled with fruits and vegetables.

·         Choose low fat or fat free dairy products.

·         Eat smaller portions

·         Eat whole grains.

·         Drink water over sugary drinks.

·         Avoid sugary foods that are high in fat.

·         Get the right amount of exercise.

Create Your Meal Plan

To put all this into practical terms, here are some guidelines you should follow when you put your meal plan together.

·         Eat at least 5 portions of fruit and vegetables every day.

·         Base meals on starchy, high fiber foods.

·         Have some dairy alternatives such as soy milks, etc.

·         Choose unsaturated oils and spreads and limit intake.

·         Drink 6 to 8 glasses a day of non-sugary fluids (water is best).

·         Choose a variety of foods from the five main food groups.

If you are looking to boost your health, a balanced diet is the way to do it. The new pyramid provides a modern guideline for a recommended meal plan. What foods do you include in your diet to stay healthy?

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Photo by Dan Gold on Unsplash