Healthy eating pyramid

Nutrition guide developed by the Harvard School of Public Health

The Healthy Eating Pyramid (alternately, Healthy Eating Plate) is a nutrition guide developed by the Harvard School of Public Health, suggesting quantities of each food category that a human should eat each day.^[1] The healthy eating pyramid is intended to provide a more sound eating guide than the widespread food guide pyramid created by the USDA.

The new pyramid aims to include more recent research in dietary health not present in the USDA's 1992 guide. The original USDA pyramid has been criticized for not differentiating between refined grains and whole grains, between saturated fats and unsaturated fats, and for not placing enough emphasis on exercise and weight control.

Food groups

In general terms, the healthy eating pyramid recommends the following intake of different food groups each day, although exact amounts of calorie intake depends on sex, age, and lifestyle:

At most meals, whole grain foods including oatmeal, whole-wheat bread, and brown rice; 1 piece or 4 ounces (110 g).
Plant oils, including olive oil, canola oil, soybean oil, corn oil, and sunflower seed oil; 2 ounces (60 g) per day
Vegetables, in abundance 3 or more each day; each serving = 6 ounces (170 g).
2–3 servings of fruits; each serving = 1 piece of fruit or 4 ounces (110 g).
1–3 servings of nuts, or legumes; each serving = 2 ounces (60 g).
1–2 servings of dairy or calcium supplement; each serving = 8 ounces (230 g) non fat or 4 ounces (110 g) of whole.
1–2 servings of poultry, fish, or eggs; each serving = 4 ounces (110 g) or 1 egg.
Sparing use of white rice, white bread, potatoes, pasta and sweets;
Sparing use of red meat and butter.

References

^ "Healthy Eating Plate & Healthy Eating Pyramid". Harvard University, TH Chan School of Public Health, Boston. 2017. Retrieved 31 January 2017.

Human nutrition and healthy diets

Main articles: Diet; Dieting; Cuisine; Dietitian; Hunger; Leptin; Meal; Nutrition; Obesity; Staple food

Dieting

Basic types	Omnivore Plant-based
Regional diets	Western Mediterranean Atlantic
Sustainable diets	Low carbon Planetary health
Religious diets	Buddhist Christian Hindu Islamic Jain Jewish Rastafari Sikh
Vegetarianism and veganism	Fruitarianism Meat analogue Milk substitute Raw vegan Tofu
Semi-vegetarianism	Ovo-lacto vegetarianism Pescetarian Pollotarian
Supplement diets	Bodybuilding supplements Meal replacement Therapeutic food
Non-solid diets	Liquid diets Very-low-calorie diet
Specific restrictions	Calorie restriction Cardiac diet Diabetic diet Elimination diet Fluid restriction diet Gluten-free Gluten-free and casein-free Intermittent fasting Low-sodium Low-FODMAP Low-carbohydrate Low-fat Low-fiber/low-residue diet Low-protein Monotrophic diet NPO Renal diet Soft diet Specific carbohydrate
Other diets	Entomophagy Cotton ball Pica DASH Inuit MIND Time Restricted Eating Liquid diet Ninja diet Raw foodism U.S. military
Fad diets	Cambridge Macrobiotic Master Cleanse Junk food Superfood Slow-Carb
List of diets	Diet food

Nutrition

Amino acids	Alanine Arginine Asparagine Aspartic acid Cysteine Glutamic acid Glutamine Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Selenocysteine Serine Threonine Tryptophan Tyrosine Valine
Vitamins	Vitamin A Vitamin B₁ Vitamin B₂ Vitamin B₃ Vitamin B₅ Vitamin B₆ Vitamin B₇ Vitamin B₉ Vitamin B₁₂ Vitamin C Vitamin D Vitamin E Vitamin K
Minerals	Calcium Chlorine Chromium Cobalt Copper Iodine Iron Magnesium Manganese Molybdenum Nickel Phosphorus Potassium Selenium Sodium Vanadium Zinc