What should each meal consist of to fulfill the food pyramid?
for breakfast something carb based like wheaties and a serving of fruit will keep you energized throughout the day. oatmeal and eggs (not together) are also good to start the day with when accompanied by a serving of produce.
it is important to stick to the pyramid in general to maintain a healthy diet
for all meals you should choose whole wheat over white to get in grains and try for one serving of protein each day such as peanutbutter or black beans. luckily the pyramid no longer endorses eating meat for protein because it is a rather unhealthy source as far as protein goes, red meat is especially bad for your cardiovascular health.
What category are potatoes in on the food pyramid?
Either. A potato is a vegetable, but a starchy vegetable. It provides a high amount of carbohydrates, which are also found in breads, pastas, cereals, rice, etc., so that is why it is commonly found in that area of the food pyramid.
How can you eat accordingly to the food pyramid without getting fat?
I think the food pyramid is out dated. Its different for everyone. It depends on your height, weight, and activity. If your a kid or teenager, and your active you might need more carbohydrates, and certain food groups because your active and still growing. It also depends mainly on your metabolism. Some people need more servings of grain then others, to keep them going. For example, i eat A LOT of good carbs, and i am on the thin side. They are right however, it is important to exercise atleast 30 minutes a day.
I prefer the Canada Food Guide. There is a new interactive version which will narrow down the servings of each group and gives portion sizes. Will give you a direct link. Click on start building my food guide.
You can also send away for free copies of the printed version.