Let the Food Guide Pyramid guide your food choices.

Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need. For example, oranges provide vitamin C and folate but no vitamin B12; cheese provides calcium and vitamin B12 but no vitamin C.

To make sure you get all the nutrients and other substances you need for health, build a healthy base by using the Food Guide Pyramid as a starting point. Choose the recommended number of daily servings from each of the five major food groups.

Choose a variety of grains daily, especially whole grains.

Foods made from grains (wheat, rice, and oats) help form the foundation of a nutritious diet. They provide vitamins, minerals, carbohydrates (starch and dietary fiber), and other substances that are important for good health. Grain products are low in fat, unless fat is added in processing, in preparation, or at the table.

Whole grains differ from refined grains in the amount of fiber and nutrients they provide. Different whole-grain foods differ in nutrient content, so choose a variety of whole and enriched grains. Eating plenty of whole grains, such as whole-wheat bread or oatmeal as part of the healthful eating patterns described by these guidelines, may help protect you against many chronic diseases.

Choose a variety of fruits and vegetables daily.

Fruits and vegetables are key parts of your daily diet. Eating plenty of fruits and vegetables of different kinds, as part of the healthful eating patterns described by these guidelines, may help protect you against many chronic diseases. It also promotes healthy bowel function. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health.

Keep food safe to eat.

Foods that are safe from harmful bacteria, viruses, parasites, and chemical contaminants are vital for healthful eating. Safe means that the food poses little risk of foodborne illness. Farmers, food producers, markets, food-service establishments, and other food preparers have a role to keep food as safe as possible. However, we also need to keep and prepare foods safely in the home, and be alert when eating out.