Food Pyramid

Whole Grains: Good Carbs Guide the Way

The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. Plus, a growing body of research suggests that eating a diet rich in whole grains may also protect against heart disease.

Fats & Cholesterol: Out with the Bad, In with the Good

Surprised that the healthy eating pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it's exactly in line with the evidence and with common eating habits. These healthy fats not only improve cholesterol levels but can also protect the heart from sudden and potentially deadly rhythm problems.

Vegetables & Fruits: Get Plenty Every Day

A diet rich in vegetables and fruits has bountiful benefits. Few among them are: It can decrease the chances of having a heart attack protect against some types of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis cataract and macular degeneration.

Nuts, Seeds, Beans, & Tofu

These plant foods are excellent sources of protein, fiber, vitamins, and minerals. Many kinds of nuts contain healthy fats, and varieties can now even carry a label saying they are good for your heart.

Fish, Poultry, & Eggs: Moving Closer to Center Stage

These foods are also important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart rich in heart-healthy omega-3 fats.

Dairy or Vitamin D/Calcium Supplements

Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more.Taking vitamin D and calcium is an easy and inexpensive way to meet your daily vitamin D and calcium needs.

Multivitamin with Extra Vitamin D

A daily multivitamin, multi-mineral supplement offers a kind of nutritional backup, especially when it includes some extra vitamin D.

Use Sparingly: Red Meat & Butter

These sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. Eating a lot of red meat may also increase your risk of colon cancer. If you eat red meat every day, switching to fish, chicken, or beans several times a week can improve cholesterol levels. So can switching from butter to olive oil.