5 Food GroupsThe colors on the new food pyramid represent specific food types, or groups, whereas the old food pyramid used pictures and occasionally words.On the new food pyramid, shorter names and colors represent the five food groups, plus oils.
6 The size of the stripe guides you on consumption levels. Yellow stands for oils, purple represents beans and meats, red symbolizes fruits, blue indicates milk, green is for vegetables and orange depicts grains.Grains should be the most plentiful in your diet, while oils should be the least.The size of the stripe guides you on consumption levels.
7 Inclusion of OilsThe inclusion of a yellow, thin stripe representing healthy oils on the new pyramid is a primary difference between the food groups on the old and new food pyramids.The 2010 Dietary Guidelines indicate that eating monounsaturated and polyunsaturated fats in moderation is important to your heart and overall health.
8 Addition of ActivityThe new food guide pyramid aims to remind Americans that physical activity has a direct effect on health and well-being.The old food pyramid simply displayed food, with no depiction of a person being physically active.The new pyramid's focus on activity as well as healthy food choices may help you commit to 30 minutes of daily aerobic exercise.
9 Grain Group Make half your grains whole Eat at least 3 oz. of whole grains every dayExamples Include:Cereal, Breads, Crackers, Rice and Pasta
10 Eat more orange vegetables like carrots and sweet potatoes Vegetable GroupVary your veggies!Eat more dark green veggies like broccoli, spinach and other dark, leafy greensEat more orange vegetables like carrots and sweet potatoes
11 Choose fresh, frozen, canned, or dried fruit Fruit GroupFocus on fruits!Eat a variety of fruitsChoose fresh, frozen, canned, or dried fruitGo easy on fruit juices!
12 Get your calcium-rich foods! Milk GroupGet your calcium-rich foods!Go low-fat or fat-free when you choose milk, yogurt, and other milk productsIf you don’t or can’t consume milk, choose lactose free products or other calcium sources such as fortified foods and beverages
13 Meat & Bean Group Go lean with protein! Choose low-fat or lean meats and poultryBake it, broil it, or grill itVary your protein routine choose morefish, beans, peas, nuts, and seeds
14 Make most of your fat sources from fish, nuts, and vegetable oils. Oil/Fat GroupMake most of your fat sources from fish, nuts, and vegetable oils.Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.