You can take greater control of your health through the food choices you make, knowing that some foods provide specific health benefits. Examples include everything from fruits and vegetables to fortified or enhanced foods. Biologically active components in food impart health benefits or desirable physiological effects. The U.S. Department of Agriculture issued guidelines for healthy living:

Aim for fitness

Aim for a healthy weight.
Be physically active each day.

Build a Healthy Base

* Let the Pyramid guide your food choices.
* Choose a variety of grains daily, especially whole grains.
* Choose a variety of fruits and vegetables daily.
* Keep food safe to eat. Choose Sensibly

* Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
* Choose beverages and foods to moderate your intake of sugars.
* Choose and prepare foods with less salt.
* If you drink alcoholic beverages, do so in moderation. The Food Guide Pyramid and conveys the elements of a healthy diet. The shape suggests that some foods are good and should be eaten often, and that others are not so good and should be eaten only occasionally. The layers represent major food groups that contribute to the total diet. The current U.S. Department of Agriculture Food Guide Pyramid contains these elements:

Bread, Cereal, Rice, and Pasta Group (6 to 11 servings): Carbohydrates are a fundamental part of most diets. Part of the rationale for placing them in the base of the pyramid was that if people filled up on carbohydrates they would eat less fat.

* Vegetable (3 to 5 servings) and Fruit (2 to 4 servings) Group: A diet rich in fruits and vegetables is one of the best ways to keep yourself healthy. If there's anything close to being "proved" in nutrition research, it's that eating lots of fruits and vegetables reduces the risk of heart disease, some types of cancer, and other chronic diseases.
* Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (2 to 3 servings): This is essentially the protein group. Everyone needs protein to keep tissues healthy and keep the body running smoothly. Some sources of protein are better than others, yet the USDA Food Guide Pyramid equates heart-healthy fish with bacon and bologna.
* Milk, Yogurt, and Cheese Group (2 to 3 servings): Healthy bones need calcium, which dairy products can supply. (They also need exercise and vitamin D.)
* Fats, Oils, and Sweets (use sparingly): Eat less fat and you will have a better cholesterol level and a healthier heart