the FOOD Pyramid Steps to a healthier you

Eating Right Every Day  In 2005 the UDSA updated the content, recommendations, and look of the Food Guide Pyramid.  This was done to help align current American eating patterns with newer science.  Food intakes are based on the Dietary Guidelines for Americans that aim to prevent diet related diseases through healthy long term eating habits.

The Old Food Guide Pyramid

MyPyramid Recommendations Compared to Consumption Increases Current Consumption Decreases Fruits Vegetables Grains Meat & Beans Milk Bars show percent change needed in consumption to meet recommendations

The New Food Guide Pyramid Activity Proportionality (Person on steps)(width of bands) Moderation Variety (bands narrow at top to suggest(color bands for groups) eating more nutrient dense choices) Personalization Gradual Improvement

Food Groups are Color Coded

Focus on fruits. Vary your veggies. Get your calcium-rich foods. Make half your grains whole. Go lean with protein. Know the limits on fats, salt, and sugars. Key food group messages from the Dietary Guidelines and MyPyramid:

Grains Make half of your grains whole  Eat about 6 oz. of grains every day.  Grains are divided into two subgroups: Whole grains and refined grains.  1 oz. of grain is about 1 slice of bread, 1 cup of dry cereal, ½ cup of cooked rice or pasta.  Examples of whole grains include wheat bread, oatmeal, triscuit crackers, brown rice, bulgur wheat.  Refined grains include white bread, cake, saltine crackers, pasta, or white rice.

Grain Recommendations Compared to Consumption Consumed*Recommended* Whole GrainsRefined Grains *Females 31-50

Vegetables Vary your veggies  Eat 2 ½ cups of vegetables a day.  Any fresh or frozen vegetable or 100% veggie juice counts as a vegetable.  Vegetables are broken into 5 categories: dark green leafy vegetables, orange vegetables, dry beans and peas, starchy vegetables, and other vegetables.  Strive to eat a variety of vegetables from each category.

Vegetable Category Examples Vary your veggies  Dark green leafy vegetables: broccoli, spinach, romaine lettuce, and collard greens.  Orange vegetables: acorn squash, carrots, pumpkin, and sweet potatoes.  Dry beans and peas: navy beans, soy beans, tofu, kidney beans, hummus, and black beans.  Starchy vegetables: corn, potatoes, lima beans, & green peas.  Other vegetables: beets, cabbage, cauliflower, celery, cucumbers, green beans, iceberg lettuce, mushrooms, onions, tomatoes, and zucchini.

Vegetable Recommendations Compared to Consumption Consumed*Recommended* Dark Green Vegetables Legumes Starchy Vegetables Orange Vegetables Other Vegetables 22% 45% *Females 31-50

Fruits Focus on fruits  Eat between 1 ½ to 2 cups of fruit each day.  1 medium to large piece of fruit counts as 1 cup. So for many people 2 pieces of fruit daily is sufficient.  Eat a variety of different types of fruits.  Pick fresh whole fruits first.  Eating fruits instead of other sweets may help reduce total calorie intake.

Fruits Focus on fruits  Pick fresh whole fruits first.  Eat canned fruit that is packed in water or natural juices rather than syrup.  Remember that dried fruits are a concentrated fruit source, so eat less.  Go light on juices (they contain more calories and less fiber).  Eating a variety of fruits can help reduce the risk of cancer, diabetes, and heart disease.

Oils Know your fats  Everyone should consume a small amount of polyunsaturated and monounsaturated oils.  Plant derived oils are healthier than solid fats like butter.  Plant oils contain no cholesterol or trans- fats.  Oils are high in calories so they should be limited to balance overall calorie intake.

Fat, Oil & Added Sugars Allowances Compared to Consumption Solid fats Oils Added sugars Increases Current Consumption Decreases Bars show percent change needed in consumption to meet recommendations

Milk Get your calcium rich foods  Includes milk, soy milk, hard cheese like cheddar, soft cheese like cottage cheese, yogurt, and milk based desserts like frozen yogurt or pudding.  You should get 3 cups from the milk group.  In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

Meat and Beans Go lean on protein  All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group.  Get 5 to 6 oz. equivalent of protein foods.  What equals 1 ounce? 1 oz. of meat or fish, ¼ cup of cooked beans, 2 Tbsp. of nuts or nut butter, 1 egg.  Choose lean meats. Trim fat.  Choose broiled, baked or grilled over fried.  Vegetarians can usually get plenty of protein by eating beans, nuts, dark green leafy vegetables and dairy products.

Discretionary Calories Extras for luxury foods  If we choose nutrient dense foods from the pyramid to meet our daily nutritional needs then we may have room in our daily calorie needs for foods that do not fit on the pyramid.  For example if you eat low fat and lower calorie foods all day they may only add up to 1700 calories. If your body needs 2000 calories to maintain weight you have an extra 300 calories to eat any foods you like.  Think of discretionary calories as your bonus for eating healthy all day long.

Physical Activity Strive for 60 minutes or more per day  The USDA recommends that adults get 30 minutes of moderate to vigorous activity every day. This could be 30 continuous minutes or three 10 minute exercises throughout the day. Children and teenagers are encouraged to get 60 or more minutes of activity.  Moderate activity means your heart rate increases slightly and you feel a small increase in breathing rate and muscle activity.  Vigorous exercise means your heart rate increases considerably, you begin breathing harder, your body sweats, and you should feel your muscles working.

Conclusion  The food guide pyramid is a tool that can help you maintain weight over a lifetime.  It is meant to help you prevent developing diet related diseases and illnesses.  The USDA recognizes that diet along with exercise is the key to long term health, starting in childhood and continuing throughout life.