As an alternative to the USDA's flawed pyramid, faculty members at the Harvard School of Public Health built the Healthy Eating Pyramid. It resembles the USDA's in shape only. The Healthy Eating Pyramid takes into consideration, and puts into perspective, the wealth of research conducted during the last 15 years that has reshaped the definition of healthy eating.

The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what you eat and how your food affects you.

Whole Grains

Healthy Fats and Oils

Vegetables and Fruits

Nuts, Seeds, Beans, and Tofu

Fish, Poultry, and Eggs

Dairy (1 to 2 Servings Per Day) or Vitamin D/Calcium Supplements

Use Sparingly: Red Meat and Butter

Multivitamin with Extra Vitamin D (For Most People)

Optional: Alcohol in Moderation (Not for Everyone)

Forget about Numbers and Focus on Quality

Use Sparingly: Refined Grains—White Bread, Rice, and Pasta;