1. Grains
2. Vegetables
3. Fruits
4. Milk
5. Meats and beans

Foods that are high in saturated and trans fat must be avoided. These foods are linked to cardiovascular diseases. Moreover, the intake of foods that are too salty and too sweet must be limited.

1. Carrot
2. Kale

Even if right amount and healthy mix of foods are taken, one can be over weight if not getting enough physical activity. Dietary guidelines recommend regular physical activity because it is necessary to balance the energy in the foods with regular physical activity.

He can eat vegetable salad, a fruit, or a a pasta. He can also try a roast chicken and salad or a fish dish.

MyPyramid was released by the USDA Center for Nutrition Policy and Promotion but replaced with MyPlate in 2011. So MYPlate is the current nutrition guide, a graphic that shows a place setting with a plate and glass divided into five food groups (fruit, vegetables, grains, protein foods, dairy). It is displayed on food packaging, used in nutrition education in the US and it is based on the recommendations of the Dietary Guidelines for Americans. MyPlate advises you to focus on whole fruits, vary your veggies, make half your grains whole grains, vary your protein routine and to move to low-fat or fat-free dairy milk or yogurt.

MyPlate, previous MyPyramid, is a current nutrition guide. It helps you create a healthy diet for you as an individual.

I had a healthy seafood pasta. This dish is low in fat but packed with high protein. Moreover, it is rich in essential vitamins and minerals such as iodine, calcium, potassium, zinc, and vitamin B.

This recipe uses olive oil as cooking oil. This oil contains a large amount of antioxidants and rich in good fats. In this case, it is a healthy choice for cooking oil. Moreover, it contains spinach, which is a dark leafy vegetable that contains vitamins and nutrients.