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Read more about how to follow the Healthy Eating Pyramid. 

Based on the latest science, and unaffected by businesses and organizations with a stake in its messages, the Healthy Eating Pyramid is a simple, trustworthy guide to choosing a healthy diet. Its foundation is daily exercise and weight control, since these two related elements strongly influence your chances of staying healthy. The Healthy Eating Pyramid builds from there, showing that you should eat more foods from the bottom part of the pyramid (vegetables, whole grains) and less from the top (red meat, refined grains, sugary drinks, and salt). 

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid-full-story/index.html