DIET/HEALTH/NUTRITION
Putting the new food guidance
system to work
by Caroline Margolis
Manager, Nutrition Partnerships – NCBA
foods fall into these categories will help the consumer make
smarter choices.
Summary
Grains (orange)
The updated Food Guidance System, MyPyramid,
Steps to a Healthier You, is a comprehensive educational
tool that brings to life the recently released 2005 Dietary
Guidelines for Americans. MyPyramid emphasizes the
basics – be physically active and enjoy foods that are rich
in essential nutrients first from all five food groups. The
U.S. Department of Agriculture (USDA), which managed
development of the tool, is encouraging consumers to visit
the interactive MyPyramid Web site and learn how to put the
new guidelines into action.
Background
MyPyramid replaces the well-known Food Guide
Pyramid, which was released in 1992 to help Americans
live longer and healthier lives. The new tool stresses gradual
improvements, physical activity, variety, moderation and
proportionality. Although the updated MyPyramid retains the
familiar pyramid shape, it differs from its predecessor.
The old version pictured the five food groups stacked
next to and on top of one another, while MyPryamid features
color bands symbolizing each food group, plus oils. The
color bands are wider at the base to represent nutrient-dense
foods – those foods that are lower in fat, with little or no
added sugars or caloric sweeteners – which should be chosen
first among each food group.
In addition, instead of recommended servings,
MyPyramid directs Americans to consume recognizable
household measures based on calorie needs. Those who
follow a 2,000 calorie diet should consume six ounces of
grains, two and one-half cups of vegetables, two cups of
fruit, three cups of milk, five and one-half ounces of meat
and beans and six teaspoons of oil per day.
Following the MyPyramid recommendations
Understanding the new guidance is one thing, but
following it is another. At first glance, MyPyramid
may look confusing, with no serving amounts or food
groups named, but a visit to the MyPyramid Web site
(www.mypyramid.gov) shows the guidance is easy to
follow. Within each food group, there are more nutrientdense and less nutrient-rich choices and knowing which
20 ISSUES UPDATE
Any food made from wheat, rice, oats, cornmeal, barley
or other cereal grain is a grain product. However, grains
are divided into two subgroups, whole grains and refined
grains. Whole grains are those containing the entire grain
kernel such as whole-wheat flour, bulgur, oatmeal and brown
rice. Refined grains have been milled for finer texture and
improved shelf life, but the process also removes dietary
fiber, many B vitamins and iron. Most refined grains are
enriched with the vitamins and minerals lost when the grains
are milled. Dietary fiber, however, is not added back in.
White flour, white bread and white rice are all considered
refined grains. Consumers should make half of their grains
whole grains, found more often at the base of this food
group. In general, one slice of bread, one cup ready-to-eat
cereal and one-half cup cooked rice or pasta, are all
equivalent to one ounce.
Vegetables (green)
Vegetables are important sources of several nutrients
such as potassium, vitamin A and vitamin C, but like all
other foods and food groups, no single vegetable can provide
all the nutrients the body needs. Therefore, it is important
that consumers vary their vegetable choices between the
five vegetable subgroups: dark green vegetables, orange
vegetables, dry beans (which also fit into the meat group)
and peas, starchy vegetables and other vegetables. Darker,
more colorful vegetables are more likely to fit at the
nutrient-dense base of the pyramid. In general, one cup of
raw or cooked vegetables or two cups of raw leafy greens is
equivalent to one cup from the vegetable group.
Fruits (red)
Including a variety of fruits is also the best way to benefit
from the range of nutrients this group provides. Fruits may
be fresh, canned, frozen or dried, and may be whole, cut-up
or pureed. Although consumers are advised to “go easy on
fruit juices,” 100 percent fruit juice is also an important
part of the fruits group. However, juices are a concentrated
source of calories and often do not have as much fiber as
their whole fruit counterpart. As with vegetables, color
matters – darker and deeper colored fruits are more nutrientdense. In general, one cup of fruit or 100 percent fruit juice
or one-half cup dried fruit is equivalent to one cup from the
fruit group.
MAY–JUNE 2005
DIET/HEALTH/NUTRITION
Milk (blue)
Personalization
Important nutrients found in the milk group include
calcium, potassium, vitamin D and protein. The most
nutrient-dense foods within this group are milk and milk
products that are low-fat or fat-free, including low-fat or
skim milk, low-fat yogurt and low-fat cheeses. The higherfat milk products, such as ice cream and some hard cheeses,
are considered more calorie-dense and therefore are found
further up on the pyramid in the narrower part of milk’s
blue color band. In general, one cup of milk or yogurt, one
and one-half ounces of natural cheese, or two ounces of
processed cheese are equivalent to one cup from the milk
group.
The number of servings a person should consume from
each food group depends on their calorie needs – a formula
that takes into account height, weight, gender and daily
activity. The interactive tool on MyPyramid.gov helps
consumers identify their individual calorie needs. In other
words, each person can find a MyPyramid that fits their
lifestyle. There are currently 12 MyPyramid plans based on
energy needs ranging from 1,000 to 3,200 calories.
Meat & beans (purple)
Foods in the meat and beans group include beef, poultry,
fish, dry beans (which are also considered vegetables) or
peas, eggs, nuts and seeds. This group provides important
nutrients for a healthy lifestyle, including iron, zinc,
protein and B vitamins. The MyPyramid guidance advises
consumers to choose low-fat or lean meats and skinless
poultry when selecting foods from this group. Low-fat
cooking methods, such as grilling, broiling and baking, are
also recommended for the foods in the meats and beans
group.
Lean beef is one of the most nutrient-dense options
from this group, providing an important source of protein
and other vitamins and minerals. Top sirloin, top round
and tenderloin are all lean beef cuts. More calorie-dense
foods, such as fried chicken and beef ribs, are found in the
narrower portion of the purple band for this food group. In
general, one ounce of lean meat, poultry or fish, one egg,
one tablespoon of peanut butter, one-quarter cup dry beans
or one-half ounce of nuts or seeds are all equivalent to one
ounce from the meat and beans group.
Oils (yellow)
Although not considered a food group, oils are
represented in the pyramid to showcase that that there are
important choices in this category. Consumers are advised to
look for foods that contain heart-healthy monounsaturated
fats, such as olive oil, and limit solid fats such as butter, stick
margarine, shortening and lard.
MAY–JUNE 2005
When consumers provide their age, gender and activity
level in the “MyPyramid Plan” section of the Web site, they
receive a MyPyramid plan with their personal calorie needs
and recommended servings for each food group. Meal tracking
worksheets are also available online to help consumers follow
their MyPyramid plan. For even more detailed guidance,
consumers can utilize the MyPyramid Tracker, which assesses
personal dietary intake and physical activity daily.
As USDA continues to receive feedback and release new
materials, such as the MyPyramid for children, consumers
are encouraged to talk with health educators and continue to
check the MyPryamid Web site for updated information.
Key Points
• MyPyramid emphasizes the basics — be physically
active and enjoy foods that are rich in essential
nutrients first from all five food groups.
• The color bands on MyPyramid are wider at the
base to indicate nutrient-dense foods — those that
are lower in fat, with little or no added sugars or
caloric sweeteners — which should be chosen first
among each food group.
• Lean beef is an important source of protein and other
vitamins and minerals, making it one of the most
nutrient-dense choices in the meat and beans food
group.
• Americans are encouraged to visit the interactive
MyPyramid Web site at www.mypryamid.gov to
learn how to apply the new guidelines.
ISSUES UPDATE 21