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MyPyramid symbolizes a simple, personalized approach to making healthy food choices and being active every day.
MyPyramid was created by the U.S. Department of Agriculture,
Center for Nutrition Policy and Promotion.
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There are six main messages in MyPyramid:
Activity Proportion
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Moderation
Variety
Personalization
Gradual Improvement
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Activity is represented by the steps and the person climbing them.
Recommendations for daily calorie levels are based on gender, age and activity level.
Teens should be physically active for 60 minutes every day.
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Sedentary
30 min. or less of physical activity in addition to daily activities.
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Moderately Active
30-60 min. of physical activity in addition to daily activities.
Active
60 min. or more of physical activity in addition to daily activities.
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is depicted in the color bands of the different food groups.
Foods from all groups are needed every day.
GRAINS
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VEGETABLES FRUITS MILK
MEAT &
BEANS
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is shown by the different widths of the food group bands. The wider the band, the greater proportion of your diet should come from that food group.
GRAINS
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VEGETABLES FRUITS MILK
MEAT &
BEANS
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Eat 7 oz. of Grains each day.*
1 oz. from the Grain Group =
• 1 slice of bread
• 1 cup ready-to-eat cereal
• 1/2 cup cooked cereal
• 1/2 cup cooked rice or pasta
• 1/2 “mini” bagel
Make at least half your grain choices whole-grain.
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* based on 2,200 calorie diet
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Whole wheat
Whole oats/oatmeal
Whole-grain corn
Popcorn
Brown & wild rice
Whole rye
Whole-grain barley
Buckwheat
Bulgur (cracked wheat)
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Eat 3 cups of vegetables a day.*
• Fresh, frozen, canned, or dried vegetables or vegetable juice.
• 1 cup raw or cooked vegetables is about the size of a clenched fist.
• 2 cups of leafy greens = 1 cup in the
Vegetable Group
Select from all five vegetable subgroups several times a week.
* based on 2,200 calorie diet
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Broccoli
Spinach
Most greens:
• collards
• turnip greens
• mustard greens
• green leafy lettuce
• Romaine lettuce
• kale
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Carrots
Sweet potatoes
Winter squash
Pumpkin
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Dry beans and peas:
• Chickpeas
• Pinto beans
• Kidney beans
• Black beans
• Garbanzo beans
• Soybeans
• Split peas
• Lentils
Dry beans, peas and soybeans are in both the Meat & Beans and the Vegetable Groups.
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White potatoes
Corn
Green peas
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Tomatoes
Cabbage
Celery
Cucumber
Lettuce
Onions
Peppers
Summer squash
Green beans
Cauliflower
Mushrooms
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Eat 2 cups of fruit a day.*
1 cup from the Fruit Group =
• 1 cup fruit
• 1 cup 100% fruit juice
• 1/2 cup dried fruit
Select fresh, frozen, canned, or dried fruit, more often than fruit juice.
Think color! The more color, the more nutrients!
* based on 2,200 calorie diet
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Eat or drink 3 cups from the Milk
Group every day.*
1 cup from the Milk Group =
1 cup milk (8 oz.)
• 1 cup yogurt
• 1-1/2 oz. natural cheese
(the size of two dominoes)
• 2 oz. processed cheese
(two slices)
Choose fat-free or low-fat.
* based on 2,200 calorie diet
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Eat 6 oz. of Meat & Beans a day.*
1 oz. from the Meat & Bean Group =
• 1 oz. lean meat, poultry or fish
• 1 egg
• 1 Tbsp. peanut butter
• 1/4 cup cooked dry beans
• 1/2 oz. nuts or seeds
Make lean choices.
Vary your choices. Try fish, eggs, beans, peas, nuts, and seeds.
Bake, broil or grill meat.
* based on 2,200 calorie diet
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Oils
Limit your oils to 6 tsp. (2 Tbsp.) a day.*
Oils includes fats from many different plants and fish that are liquid at room temperature:
• Canola, corn, olive, soybean and sunflower oil.
Some foods are naturally high in oils:
• Nuts, olives, some fish and avocados.
Foods that are mainly oils include:
• Mayonnaise, certain salad dressings and soft margarine.
Check Nutrition Facts labels to keep saturated fats, trans fats and sodium low.
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* based on 2,200 calorie diet
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The bands are narrower at the top to symbolize foods containing more added sugars and fat.
The bands are wider at the bottom to represent foods with less fat and added sugar.
Eat less of the foods at the top and more of those at the bottom.
Think whole-grain cereal vs. cookies, broiled chicken vs. breaded and fried, etc.
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Donut
Whole-Wheat Bagel
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Donut
French Fries
Breaded Chicken
Nuggets
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Whole-Wheat
Bagel
Baked
Potato
Grilled Chicken
Breast

Nutrient-dense foods contain substantial amounts of vitamins and minerals for relatively few calories.
Too many foods that do little to meet nutrient needs may put your health at risk. When choosing foods look for:
• Low-fat varieties.
• Little to no added sugars.
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Low-fat/low-calorie options
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High-fat/high-calorie options

The “extras” are the amount of calories you can eat after choosing the recommended amount of nutrient-dense foods in each food group.
Discretionary calories may come from:
• Higher-fat foods.
• Foods with added sugars.
• Adding fat or sugar to foods or beverages.
• Eating more foods from the food groups.
Calories from most fats and added sugars are discretionary calories.
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High-Fat Snacks
Potato chips
Flavored crackers
Cream-filled cake
Candy bar
Peanut butter cup
Fruit pie (cherry)
Carmel corn
Peanuts
Amount
17 chips
8 crackers
1 cake
1 bar
2 cups
1 pie
3/4 cup
1/3 cup
Calories
150
140
140
280
220
460
140
170
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The person on the steps, the name, and the tagline all mean you can make this plan one that works for YOU.
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Gradual Improvement
Small changes add up.
Find your balance between food and physical activity.
MyPyramid shows that you can benefit from taking small steps to improve your diet and lifestyle each day.
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Situation: You’re already eating fewer calories and are still not losing much weight.
Solution: Kick up the level of physical activity:
• Skate or bike instead of driving.
• Go for a walk with a friend instead of talking on the phone.
• Take the stairs.
Walking up stairs burns almost five times more calories than riding the elevator.
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Situation: You’re not eating many fruits or vegetables.
Solution: Eat larger servings or snack on fruits and vegetables.
• Eat a can of mandarin oranges as a snack.
• Have a frozen 100% juice bar for dessert.
• Add strawberries or blueberries to your cereal.
• Have veggies and low-fat dip.
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Situation: You’re not sure what foods are whole grain and where to find them.
Solution: Look at food package labels.
• Find the ingredient list, the grain listed (wheat, oats, etc.) should have the word
“whole” in front of it.
• Try whole-grain breakfast cereal, rolls, pasta, pita bread, brown rice and more.
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Situation: There is little variety in your vegetables.
Solution:
• Grab baby carrots, sugar peas or grape tomatoes for a snack.
• Add veggies to lettuce or pasta salads, such as red or green peppers or broccoli.
• Top pizza with spinach and mushrooms.
• Put cucumbers, shredded carrots or red cabbage inside your favorite sandwich or wrap.
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Over the past 20 years, teen obesity has doubled.
• 15.5% of teens are obese.
33% of the calories teens eat are from food eaten away from home.
10% of the calories teens eat are from fast food.
Less than 1% of teens eat the minimum requirements of all food groups.
Source: American Dietetics Association and MediaWise
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25% of the vegetable calories teens eat come from French fries.
Only 20% of female teens and 50% of male teens get enough daily calcium.
The average teen spends 20 hours watching
TV each week.
• While watching TV, the metabolic rate seems to be lower than during rest. So a person burns fewer calories watching TV than sitting doing nothing.
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Source: American Dietetics Association and MediaWise
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Start small:
• Eat a serving of fruit or vegetable for a snack.
• Stay active - Take the stairs when it’s three flights or less.
• Order whole-wheat bread for your sandwich.
Pick strategies that work for you.
See your successes...
...build upon them.
Feel the power and pleasure of taking care of you.
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Choose one of the following activities to complete outside of class.
Design a poster that encourages teens to do one of the following:
• Eat their daily portions from all or one of the food groups.
• Become more physically active every day.
Write a public service announcement on one of the following attributes of the USDA’s MyPyramid:
• One of the six main messages in the symbol/logo.
• One of the food groups.
Create a flyer that explains to teens one of the following about the
USDA’s MyPyramid:
• The five main food groups.
• The six main messages in the symbol/logo.
Plan a menu for a week that includes all the principles of the
USDA’s MyPyramid (go to MyPyramid.gov for help with your menu).
• Use your age, gender and activity level to find your daily calorie level.
• Use your calorie level to plan your menu.
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1.
What does the figure going up the steps of MyPyramid symbolize?
2.
Why is it called MyPyramid?
3.
Why are the bands of the food groups different sizes?
4.
Name the food groups and their corresponding colors.
5.
What type of grains are recommended for at least half of your selections from the Grain Group?
6.
Why are the food group bands of MyPyramid wide at the bottom and narrow at the top?
7.
What two parts of MyPyramid symbolize the ways you can make gradual improvements every day?
8.
Name two ways you can take Steps to a Healthier YOU!
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Adapted with permission from materials developed by:
Alice Henneman, M.S., R.D.
University of Nebraska – Lincoln Extension and
Beverly Benes, PhD., R.D.
University of Nebraska – Lincoln
Department of Nutrition and Health Sciences
Edited by:
Jackie Getting, M.S.
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Based on information published by the U.S. Department of Agriculture,
Center for Nutrition Policy and Promotion.
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