The Food Guide Pyramid developed by United States Department of Agriculture breaks down your basic food choices into five catagories; bread, cereal, rice and pasta; vegetables; fruit; milk, yogurt and cheese; meat, poultry, fish, dry beans, eggs and nuts.

It is important to eat a variety of foods from each category everyday to ensure that you meet your dietary goals.

Make plant foods from the first three categories 9grains, vegetables, fruits) the foundation of your diet. They are low in saturated fat, but high in components such as fiber, antioxident vitamins and phytochemicals that protect aagainst chronic diseases like heart disease, cancer and diabetes.

Choose whole grains. From the 6 to 11 servings of grain foods recommended each day, make sure that at least 3 of them are whole grains. In addition to fiber, whole grians such as brown rice, rolled oats and whole wheat bread contain vitamins, minerals and phytochemicals.

Eat at least 2 servings of fruit and 3 servings of vegetables each day. But consider 5 daily servings from both these categories a minimum; aim for 9 servings of fruits and vegetables. Eating a variety of different colored fruits and vegetables helps ensure that you are getting the nutrients you need. Be sure to include leafy dark green vegetables, deep orange or yellow fruits and vegetables, and citrus fruits in your diet every day.

Limit saturated fats and trans fatty acids because they raise blood cholesterol and increase risk of heart disease. fatty meats, butter, cream, cheese, lard and coconut oil are high in saturated fat. Trans fatty acids are formed when liquid vegetable oils are made creamy and thick through a process called hydrogenation. They are found in many margarines and shortenings, and are widely used in commercial baked goods and snacks. Replace these fats with unsaturated fats like olive oil and nuts, which do not raise cholesterol. however, all fats are high in calories, so use them in moderation.

Use a light hand with salt and other high sodium ingredients, such as soy sauce and limit processed foods, which are typically high in sodium.

Minimize empty calories from sugar and other caloric sweetners like honey. When you eat sweetened, starchy foods, you consume a lot of caloriesbut few, if any, nutrients.

Enjoy your food and emphasize nutrient dense foods like leafy dark greens, winter squash, oranges, wheat germ, beans and lentils.