Understanding the USDA Food Pyramid Guide |
![MyPyramid graphic](~/media/healthServices/publichealth/images/nutrition/mypyramid.ashx)
In April of 2005, the United States Department of Agriculture (USDA) released a new food guidance system, MyPyramid, based on the 2005 Dietary Guidelines for Americans. According to the USDA, the MyPyramid 0;0;1C; symbolizes a personalized approach to healthy eating and physical activity0;0;1D; . The USDA encourages beginning with one small change each day to make improvements in your health. Visit: www.mypyramid.gov
GRAINS Make half your grains whole |
- Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day
- 1 ounce is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta
Eat 6 ounces every day * |
VEGETABLES Vary your veggies |
- 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 2-1/2 cups every day * |
FRUITS Focus on fruits |
- Eat a variety of fruit
- Choose fresh, frozen, canned, or dried fruit
- Go easy on fruit juices
Eat 2 cups every day * |
MILK Get your calcium-rich foods |
- 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
Get 3 cups every day; for kids aged 2 to 8, it's 2 cups * |
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
Eat 5-1/2 ounces every day. |
*For a 2,000-calorie diet, you need the amounts listed above from each food group.
Find 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 at 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.
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.
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