Food Pie Chart
The original Food Pyramid tragically encouraged Americans to carboload and included added sugars as sometimes foods.
The new Food Pyramid eliminated added sugars from the recommendations, but it still overemphasizes carbs and milk, thanks to industry lobbyists.
Vegetables and non-sweet fruits (e.g. cucumbers, tomatoes, eggplants, squashes, peppers, okra, gourds) should constitute 40% of your diet. Vegetables should have been on the bottom of the original food pyramid. If they were, maybe America wouldn't be facing an obesity epidemic.
The following food groups should each constitute 15% of your diet:
Sweet fruits - While fruits have lots of healthy vitamins, minerals, and fiber, they also contain nontrivial amounts of sugar. Try to keep your sugar consumption between 20 and 40 grams per day. Check out the sugar content of your favorite fruits.
Fatty fruits (e.g. olives, avocados, coconuts) and their cold-pressed, unfiltered oils - Fats, in moderation, will NOT make you fat, but they will boost your brain.
Legumes and/or animal proteins - If you consume animal proteins, stick to wild fish/game and free range, organic meats. Make no mistake, it is unhealthy to eat the flesh of animals who are raised in unnatural, stressful environments and consume pesticide-ridden feed.
Whole grains/seeds/nuts ("GSNs") - When I say "whole," I mean: 1) GSNs in their original forms (e.g. barley, rice, amaranth, millet, steel cut oats, buckwheat, farro, freekeh, quinoa, kaniwa, sunflower seeds, pumpkin seeds, chia seeds, flax seeds, hemp seeds, cashews, Brazil nuts, macadamia nuts, almonds, walnuts, pecans) or 2) high quality products made with 100% whole GSNs. The stuff I said about enzyme inhibitors and phytic acid in Legume Love also applies to GSNs. Sprouted GSNs are preferable. If you can't find sprouted varieties, soak, drain, and rinse your GSNs prior to cooking them. Food Babe has some good recommendations for cereals, pastas, and breads.