How to Use the Latest Healthy Eating Pyramid

In June, 2011 the USDA released their new healthy eating pyramid. Technically, it's no longer a "pyramid" at all. The idea was to simplify food choices with an easy-to-understand graphic.

The latest USDA recommendations are definitely an improvement, but they still need work. Here's a summary of what you need to know about the latest healthy eating pyramid, and our take on what they should've done differently:

1. There is now an emphasis on balancing calories by eating smaller portion sizes, filling at least half your plate with fruits and vegetables, reducing sodium intake, and drinking water over calorie-filled, sugary beverages.

2. Vegetables: the USDA says to eat 5 servings/day. We agree. The more, the better.

3. Fruits: there's no recommendation for how many servings to eat, other than to make your plate half fruits, half veggies.

4. Grains: the USDA says to make sure at least half your daily grain intake comes from whole grains. We'd like to see this closer to 80%. And, they don't tell you how much to eat each day. We say aim for no more than 3-4 servings of whole grains each day. (1/2 cup grains or 2 slices wheat bread = 1 serving).

5. Protein: the USDA says to eat at least 8 ounces of seafood per week. They recommend choosing "lean meats" but don't tell you what this means and how much to eat. Check out our healthy protein page for more info.

6. Dairy: the USDA says to switch to fat-free or reduced fat milk, which is a good recommendation. But again, they don't say how much to eat. Limit yourself to 2 servings a day of low fat milk, fat free yogurt, or low fat cheese.

7. Oils: we love the USDA guidance to choose plant-based oils as your main source of fat over "solid" fats like butter and margarine. But they missed the mark again by failing to give dietary guidelines. Aim for 2 servings of olive or canola oil or nuts (1 serving of oil = 1 Tablespoon, 1 serving nuts = 1 small handful). Get most of your fats from poly- and mono-unsaturated fats and avoid saturated fat and trans fats.

8. Empty calories: Ok, we all know we should limit "empty calories" like sweets and soda but what does "limit" mean? We say don't eat over 100 calories of empty calories on any given day. Feel free to indulge occasionally, just do it in moderation. For example, limit yourself to two pieces of pizza or half a slice of cake.

9. Physical activity: After feeling the pressure from health industry advocates, the USDA finally added recommendations for physical activity. However, their guidelines don't offer much. Check out our exercise section for some helpful articles.

Here are 4 keys tips for using the healthy eating pyramid to increase weight loss:

1. Eat more vegetables.
Vegetables are packed with vitamins and nutrients and are generally very low in fat and carbs. Especially if you're trying to lose weight, you should definitely be eating at least 3 servings of veggies per day. For some of the healthiest vegetables out there, check out the 10 healthiest foods list.

2. Drink more water.
Drinking water speeds up your metabolism, flushes out toxins, and keeps your body functioning normally. Replace empty calories from sodas and sugary juices with water and you'll be saving a ton of calories, which will help you lose weight much faster.

3. Limit sugar and carbs.
Refined grains and sugary foods and drinks are proving to have direct correlations with the obesity epidemic. Replace nearly all your refined grains with whole grains and replace your added sugar with Splenda or Truvia.

4. Eat healthy fats.
Fat is not all that bad, if you eat the right types. Be sure to eat some "good fats" every day and avoid saturated and trans fats. Sources include olive oil, fish, and nuts.

Next: Vegetable Nutrition Facts

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