7 Dairy (1 to 2 servings per day) or Vitamin d/Calcium Supplements

If you want to grow and have strong bones you need Vitamin D, Calcium and exercise, according to the Healthy Eating Pyramid. You will get most of vitamin D and Calcium from your dairy but sometimes it’s not enough. For example: If you drink one glass of milk you will get 100 IU (International Units) of vitamin D but you need at least 1,000 IU every day. The answer to that problem should logically be to drink more milk or eat more dairy products, but if you drink three glasses of whole milk you will get as much saturated fat as 13 strips of cooked bacon! So what is the solution if you want to stay healthy and in control of your weight? How can you get enough vitamins and minerals without getting too much of the unhealthy saturated fat? The solution to this dilemma is to stick to no- or low-fat dairy products. If you don’t get enough vitamin D and Calcium from the dairy products, you should consider taking vitamin D and calcium supplement, according to Healthy Eating Pyramid.

8 Use Sparingly: Red Meat and Butter

To the left at the top of the Healthy Eating Pyramid you will find red meat and butter. It has the smallest section of the food pyramid because you should eat less red meat and butter. Red meat and butter contain lots of saturated fat and may increase your risk of colon cancer. Instead, if you switch to eating fish, chicken or beans more often and switch from butter to olive oil, it can improve your cholesterol levels as well as the overall condition of your heart health, according to Healthy Eating Pyramid.

9 Use Sparingly: Refined Grains (White Bread, Rice, Pasta), Potatoes, Sugary Drinks, Sweets, Salt

The reason why refined grains, potatoes, sugary drinks, sweets and salt are placed at the top of the Healthy Eating Pyramid (together with red meat and butter), is that you should eat/drink very little of this kind of products. They increase blood sugar levels, making you feel hungry quickly with the results that you eat more and gain more weight. It may also cause diabetes and other chronic disorders. A new addition to the Healthy Eating Pyramid is that it says “Use Sparingly” next to the salt shaker. Research has found that high-sodium diets increase risk of health problems causing heart attack and stroke.

10 Multivitamin with Extra Vitamin d (for most people)

If you look to the left of the Healthy Eating Pyramid you will find a bottle of multivitamin and multimineral supplement, emphasizing vitamin D. It is not suggested to replace a healthy diet, rather fill in the nutrient holes that sometimes occur.

There are supplements that don’t cost a lot of money that will do just fine. Look for a multivitamin that meets the requirements of the USP (U.S. Pharmacopeia), an organization that sets standards for drugs and supplements. Then look for the standard RDA-level (Recommended Dietary/Daily Allowance) which will be enough for most nutrients, except for perhaps vitamin D. Vitamin D is important for your bones and new research even suggest that some extra vitamin D (1,000 IU per day) can help lower the risk of colon and breast cancer. People who live in the northern parts during winter or have darker skin will need extra vitamin D (3,000-4,000 IU per day). Ifyou are unsure, ask your doctor to check your blood level.