MyPyramid

The original Food Guide Pyramid was developed in 1992 as an educational tool to help Americans select healthful diets. The new MyPyramid (Figure 2-5), which was developed by the U.S. Department of Agriculture, has replaced the original Food Guide Pyramid. MyPyramid translates the principles of the 2005 Dietary Guidelines and other nutritional standards to assist consumers in making healthier food and physical activity choices. It was developed to carry the messages of the dietary guidelines and to make Americans aware of the vital health benefits of simple and modest improvements in nutrition, physical activity, and lifestyle behavior.

FIGURE 2-5 MyPyramid.

Courtesy of U.S. Department of Agriculture.

MyPyramid

MyPyramid.gov

MyPyramid

MyPyramid.gov

Study Nutrition

Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day

1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta

Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens

Eat more orange vegetables like carrots and sweet potatoes

Eat more dry beans and peas like pinto beans, kidney beans, and lentils

Eat a variety of fruit

Choose fresh, frozen, canned, or dried fruit

Go easy on fruit juices

Go low-fat or fat-free when you choose milk, yogurt, and other milk products

If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages

MEAT & BEANS

Go lean with protein

Choose low-fat or lean meats and poultry

Bake it, broil it, or grill it

Vary your protein routine - choose more fish, beans, peas, nuts, and seeds

For a 2,000-calorie diet, you need the amounts below from each food group. To find the amounts that are right for you, go to MyPyramid.gov.

Eat 6 oz. every day

Eat 21/2 cups

Eat 2 cups

Get 3 cups every day;

Eat 51/2 oz.

every day

every day

for kids aged 2 to 8, it's 2

every day

Find your balance between food and physical activity

Be sure to stay within your daily calorie needs. Be physically active for at least 30 minutes most days of the week. About 60 minutes a day of physical activity may be needed to prevent weight gain.

For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.

Children and teenagers should be physically active for 60 minutes every day, or most days.

MyPyramid.gov

STEPS TO A HEALTHIER yOU

Know the limits on fats, sugars, and salt (sodium)

Make most of your fat sources from fish, nuts, and vegetable oils.

Limit solid fats like butter, margarine, shortening, and lard, as well as foods that contain these.

Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.

Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.

USDA is an equal opportunity provider and employer.

USDA is an equal opportunity provider and employer.

Chapter 2 Using Dietary Recommendations, Food Guides, and Food Labels to Plan Menus

The MyPyramid symbol represents the recommended proportion of foods from each food group and focuses on the importance of making smart food choices in every food group, every day. Physical activity is a new element in the symbol.

MyPyramid illustrates a number of principles.

  1. One size doesn't fit all. MyPyramid symbolizes a personalized approach to healthy eating and physical activity. There are actually 12 MyPyramids that range from 1000 to 3200 kcalories. By using Figure 2-6 or MyPyramid Plan at MyPyramid.gov, you can get an estimate of what kcalorie level is best for you on the basis of your age, gender, and activity level. Once you know your kcalorie level, you can see how much you need to eat from each food group (Figure 2-7).
  2. Activity. Activity is represented by the steps and the person climbing them, as a reminder of the importance of daily physical activity.
  3. Moderation. Moderation is represented by the narrowing of each food group from bottom to top. The wider base stands for foods with little or no solid fats or added sugars. These foods should be selected more often. The narrower top area stands for foods containing added sugars and solid fats. The more active you are, the more of these foods can fit into your diet.
  4. Proportionality. Proportionality is shown by the different widths of the food group bands. The widths suggest how much food a person should choose from each group. The widths are just a general guide, not exact proportions.
  5. Variety. Variety is symbolized by the six color bands representing the five food groups of the Pyramid plus oils. This illustrates that foods from all groups are needed each day for good health.
  6. Gradual improvement. Gradual improvement is encouraged by the slogan "Steps to a Healthier You." It suggests that you can benefit from taking small steps to improve your diet and lifestyle each day.

For example, if you can eat 2000 kcalories a day and maintain a healthy weight, you can use MyPyramid to see how many servings you need each day from each food group. At 2000 kcalories you can eat:

  • 6 ounces or the equivalent of grains
  • 2.5 cups of vegetables (five servings)
  • 2 cups of fruit (or four servings)
  • 3 cups of milk or the equivalent
  • 5.5 ounces or the equivalent of lean meat and beans
  • 27 grams of oils
  • 267 discretionary kcalories

The exact amounts of foods in these plans do not need to be achieved every day, but on average, over time.

Now, let's take a look at each food group (grains, vegetables, fruits, milk, and meat and beans) and then see how to use your allowance of oils and discretionary

figure 2

-6 HOW MANY KCALORIES

DO YOU

NEED?*

Activity Level

Activity Level

AGE

Sedentary

Mod. Active

Active

AGE

Sedentary Mod. Active

Active

2

1000

1000

1000

2

1000

1000

1000

3

1000

1400

1400

3

1000

1200

1400

4

1200

1400

1600

4

1200

1400

1400

5

1200

1400

1600

5

1200

1400

1600

6

1400

1600

1800

6

1200

1400

1600

7

1400

1600

1800

7

1200

1600

1800

8

1400

1600

2000

8

1400

1600

1800

9

1600

1800

2000

9

1400

1600

1800

10

1600

1800

2200

10

1400

1800

2000

11

1800

2000

2200

11

1600

1800

2000

12

1800

2200

2400

12

1600

2000

2200

13

2000

2200

2600

13

1600

2000

2200

14

2000

2400

2800

14

1800

2000

2400

15

2200

2600

3000

15

1800

2000

2400

16

2400

2800

3200

16

1800

2000

2400

17

2400

2800

3200

17

1800

2000

2400

18

2400

2800

3200

18

1800

2000

2400

19-20

2600

2800

3000

19-20

2000

2200

2400

21-25

2400

2800

3000

21-25

2000

2200

2400

26-30

2400

2600

3000

26-30

1800

2000

2400

31-35

2400

2600

3000

31-35

1800

2000

2200

36-40

2400

2600

2800

36-40

1800

2000

2200

41-45

2200

2600

2800

41-45

1800

2000

2200

46-50

2200

2400

2800

46-50

1800

2000

2200

51-55

2200

2400

2800

51-55

1600

1800

2200

56-60

2200

2400

2600

56-60

1600

1800

2200

61-65

2000

2400

2600

61-65

1600

1800

2000

66-70

2000

2200

2600

66-70

1600

1800

2000

71-75

2000

2200

2600

71-75

1600

1800

2000

76 and up

2000

2200

2400

76 and

up 1600

1800

2000

  • Kcalorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the Institute of Medicine Dietary Reference Intakes Macronutrients Report, 2002. Sedentary means less than 30 minutes a day of moderate physical activity in addition to daily activities. Moderately active means at least 30 to 60 minutes a day of moderate physical activity in addition to daily activities. Active means 60 or more minutes a day of moderate physical activity in addition to daily activities. Source: United States Department of Agriculture, Center for Nutrition Policy and Promotion (2005).
  • Kcalorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the Institute of Medicine Dietary Reference Intakes Macronutrients Report, 2002. Sedentary means less than 30 minutes a day of moderate physical activity in addition to daily activities. Moderately active means at least 30 to 60 minutes a day of moderate physical activity in addition to daily activities. Active means 60 or more minutes a day of moderate physical activity in addition to daily activities. Source: United States Department of Agriculture, Center for Nutrition Policy and Promotion (2005).
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