Eating pyramid 
Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy
Showing that you should eat more foods from the bottom part of the pyramid and fewer from the top
Use sparingly
Butter
Red meat
Sugary drinks
Salt
Refined grains
Dairy products
1-2 servings a day
provides calcium
Fish
Poultry
Eggs
Nuts
Seeds
Beans
Tofu
Vegetables and fruits
Healthy fats/oil
Olive
Canola
Soy
Peanut
Whole grains
Grouwn rice
Oats
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Daily exercise
Weight control
is a reliable guide to choosing a healthy diet