USDA Food Pyramid Chart for Balanced Diet

USDA Food Pyramid

According to USDA, a healthy diet is a balanced diet. In its new USDA recommendation, it stresses one size does not fits all.
USDA food paramid

For example, a typical male, age 38 and his physical activity is less than 30 minutes a day, the recommended daily balance diet is:

Food Quantity:

8 ounces of grains,
3 cups of vegetables,
3 cups of fruits,
2 cups of milk,
6.5 ounces of meet & beans


Other recommendations include: Make Half  Your Grains Whole - Aim for at least 4 whole grains a day, Vary Your Veggies.

Aim for this much every week:

Dark Green Vegetables = 3 cups weekly
Orange Vegetables = 2 cups weekly
Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 6 cups weekly
Other Vegetables = 7 cups weekly
Oils & Discretionary Calories
Aim for 7 teaspoons of oils a day
Limit your extras (extra fats & sugars) to 360 Calories

Sadly, most people do not eat balance diet accordingly. I feel guilty too. I supplement my diet with a Multivitamin daily

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End of USDA Fodd Pyramid page.