My Pyramid

The new food guide pyramid symbolizes a personalized approach to healthy eating and physical activity.

MyPyramid.gov - United States Department of Agriculture - News & Media: MyPyramid Animation

Activity

Represented by the steps and the person climbing them, a reminder of the importance of physical activity each day

Moderation

Represented by the narrowing of each food group from bottom to top. Wider is food with less fat and sugar. The more active you are, the more foods with fat and sugar you can have.

Wider at the bottom

Personalization

Shown by the person on the steps, the slogan. Go to http://www.mypyramid.gov/to find your personal pyramid

Proportionality

Shown by the different widths of the food group bands.

Variety

Symbolized by the 6 color bands. Each group is needed each day for good health

Gradual Improvement

Encouraged by the slogan…Steps To a Healthier You. Take small steps to improve your diet and lifestyle each day.

The range of calories for the pyramid is

1,000-3000

The food guide pyramid is grouped according to Nutrients

Nutrient Function(s) Energy Producing (has calories)

1. Carbohydrates2. Protein3. Fat

1. Provides energy2. Build and repair

body tissue3. Insulate, protect

internal organs, reserve energy supply

Non Energy Producing

4. Vitamins- Assist in the biochemical reactions related to the metabolic process

5. Minerals- Skeletal structure6. Water- Hydration, most essential

to life7. Fiber- Digestion of food

Grains

Servings Daily: 3-10 ounces Color: Orange

Major nutrient provided: Carbohydrate,Fiber

Serving: 10z bread, 1 cup cereal, ½ cup rice or pasta

Recommendations: eat at least 3 oz of whole grains each day

Vegetables

Servings Daily:1-4 Cups Color: Green Major nutrients provided:Vitamins,

Fiber Serving: Variety of colors and types,

dark green, orange, starchy Recommendations: Eat more dark

green and orange vegetables, eat more dry beans and peas

Fruits

Servings Daily: 1-2.5 cups Color: Red Major nutrients provided:Vitamins,

Fiber Serving:1 medium/small piece of

fruit=1 cup Recommendations: eat a variety of

fruit. Choose fresh, frozen canned or dried. Go easy on fruit juices.

Milk

Servings Daily: 2-3 cups Color: Blue Major nutrients:Minerals, Protein Serving:1 ½ oz cheese=1 cup

milk/yogurt Recommendations:go low-fat or fat-

free. If you don’t or can’t consume milk choose other calcium sources.

Meat and Beans

Servings Daily: 2-7 ounces Color: Purple Major nutrient: Protein Serving: 1 oz meat=1 egg=1 T peanut

butter=1/4 cup cooked dry beans=1/2 oz nuts or seeds

Recommendations: choose low-fat or lean meats. Bake, broil or grill. Vary protein, choose fish, beans, nuts and seeds.

Oils

Servings Daily: 3-11 tsp. Color: Yellow Major Nutrient: Fat Serving: May be added to food or

found in food such as nuts, olives, avocados, mayonnaise, salad dressings etc…

Recommendations: use canola, olive, peanut, soybean, corn, safflower or sunflower oil.

What is the difference between fat and oil?

FAT: solid at room temperature.

What are the recommendations for fat

and oil? Limit solid fat and trans fat

What are the recommendations for

sugar? Choose food and beverages low in

added sugar. It contributes calories with few nutrients

What is the Discretionary Calorie Allowance?

After eating the requirements from the pyramid they are the remaining calories to be used on fat and sugar, usually around 265 a day.

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What are the recommendations for

physical activity? 30 minutes a day 60-90 minutes a day for weight

loss

The current guidelines are

1-Get adequate nutrients within the calorie needs.

Carbohydrates: 55-60% Fat: no more than 30% Protein: 10-15%

The average American eats too much

Fat Sugar Calories Sodium

The average American doesn’t eat enough

Fiber Whole grains

2-Manage weight, balance food intake with exercise output

3-Be physically active each day 4-Choose a variety of fruits,

vegetables, whole grains and fat free or low fat milk products

5-Monitor your intake of fats

What is invisible fat?

Hides in foods naturally Some examples, Avocados, milk,

olives

6-Choose carbohydrates wisely. Choose fruits, vegetables and whole grains, limit sugar.

7-Watch your intake of sodium

What can too much salt/sodium do to your body? Where does it

hide? Can cause high blood pressure and

heart disease. In prepared foods (frozen, canned, etc.)

8-If you drink alcohol do so in moderation

9-Keep food safe to eat

In conclusion…

The food guide pyramid acts as a guide to everyday nutrition and activity.

Eat a variety of foods from all of the food groups and exercise daily.