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

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

Proportionality
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Shown by the different widths of the food group bands.

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

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

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The range of calories for the pyramid is
1,000-
3000
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The food guide pyramid is grouped according to
Nutrients

Nutrient Function(s)
Energy Producing (has calories)
1.
2.
3.
Carbohydrates
Protein
Fat
1.
2.
3.
Provides energy
Build and repair body tissue
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 structure
6. Water- Hydration, most essential to life
7. Fiber- Digestion of food

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

Meat and Beans
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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
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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?
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FAT: solid at room temperature.

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What are the recommendations for fat and oil?
Limit solid fat and trans fat

What are the recommendations for sugar?
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Choose food and beverages low in added sugar. It contributes calories with few nutrients

What is the Discretionary
Calorie Allowance?
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After eating the requirements from the pyramid they are the remaining calories to be used on fat and sugar, usually around 265 a day.
McDonald's USA - McDonald's Nutrition Facts
Wendy's
Dairy Queen
Baskin-Robbins Nutrition Facts and Allergen Information
Carl's Jr.
Jack In The Box - Our Food

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What are the recommendations for physical activity?
30 minutes a day
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60-90 minutes a day for weight loss

The current guidelines are
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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
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Fat
Sugar
Calories
Sodium

The average American doesn’t eat enough
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Fiber
Whole grains

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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?
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Hides in foods naturally
Some examples, Avocados, milk, olives

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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?
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Can cause high blood pressure and heart disease. In prepared foods
(frozen, canned, etc.)

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8-If you drink alcohol do so in moderation
9-Keep food safe to eat

In conclusion…
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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.