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FOOD GUIDE PYRAMID 2005
to a Healthier You
size doesn't fit all.
MyPyramid Plan can help you
choose the foods and amounts
that are right for you. For a
quick estimate of what and how
much you need to eat, enter your
age, sex, and activity level in
the MyPyramid Plan box.
For a detailed assessment of
your food intake and physical
activity level, click on
Use the advice "Inside MyPyramid"
to help you
smart choices from every
food group, |
balance between food and
physical activity, and
most nutrition out of your
Take a tour of the new
pyramid in this animated
Explore the pyramid to learn
about the food groups and to
see how much physical
activity you should be
Learn how to make MyPyramid
work for you. Find a wealth
of ideas that can help you
get started toward a healthy
diet. There are tips for
each food group, physical
activity, eating out, a
sample menu, and more...
* MyPyramid Plan - provides
a quick estimate of what and how much food you should eat from
the different food groups by entering your age, gender and
* MyPyramid Tracker -
provides more detailed information on your diet quality and
physical activity status by comparing a day's worth of foods
eaten with current nutrition guidance. Relevant nutrition and
physical activity messages are tailored to your desire to
maintain your current weight or to lose weight.
* Inside MyPyramid -
provides in-depth information for every food group, including
recommended daily amounts in commonly used measures, like cups
and ounces, with examples and everyday tips. The section also
includes recommendations for choosing healthy oils,
discretionary calories and physical activity.
* Start Today - provides
tips and resources that include downloadable suggestions on all
the food groups and physical activity, and a worksheet to track
what you are eating.
A child-friendly version of MyPyramid for teachers and children
is being developed. This version of MyPyramid is intended to
reach children 6 to 11 years old with targeted messages about
the importance of making smart eating
and physical activity choices. Additional information about
USDA's MyPyramid is available at MyPyramid.gov. The 2005 Dietary
Guidelines for Americans and consumer brochure are available at
Dietary Guidelines 2005
Your Calorie Salary: Tips for Using MyPyramid."
first time, the federal government issued an
official definition of whole-grain foods.
Guidelines issued yesterday by the Food and Drug
whole-grain foods should contain the three key ingredients
of cereal grains -- bran (the fiber-filled outer part of the
kernel), endosperm (the inner part and usually all that is left
in most processed grains) and the germ (the heart of the grain
kernel.) Plus, these three ingredients need to be present in the
same relative proportion as they exist naturally. 2/06
New Good Guide 2005
Nutrient guidelines for
individual nutrient content such as fiber: http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/wt_rank.html
The following are
additional important facts about these groups:
Each of the food groups provides some, but
not all, of the nutrients needed daily.
Foods in one group cannot replace those in
Each food group is needed for good health.
The key is to eat proportional amounts from
each group as shown by the Pyramid.
A recommended range of servings for each food
group is included. Individuals with lower caloric needs should eat the
fewer number of servings indicated at the lower of the range.
Pay close attention to the recommended
serving size. Although many servings are recommended of some foods,
the portion sizes are small.
At the base of the Pyramid are foods from plant
sources: Serving sizes are: one slice of bread; one oz ready-to-eat cereal;
1/2 cup cooked cereal, 1/2 cup pasta, rice or grits.
On the Second level: are foods from plant
sources: Vegetable group-1/2 cup cooked vegetable, 1/2 cup chopped
raw vegetable, one cup leafy raw vegetable; Fruit group-whole piece
of fruit (small), 1/2 cup juice, 1/4 cup melon, 1/2 grapefruit, 1/2 cup
cooked or canned fruit, 1/4 dried fruit.
One the Third level: these are mostly
foods from animal sources: Milk Group-one cup of lowfat milk or
yogurt, 1 1/2 oz lowfat cheese) Meat Group-2-3 ozs lean meat;
two eggs, one cup cooked dried beans or peas, 2 tablespoons peanut butter.
(The serving size is about the size of a deck of playing cards)
At The Tip of The Pyramid: these foods
provide calories and little else.......EAT SPARINGLY! Foods in
this group are high in sugar and fat.
Eat your way up...from the five food
Pay attention to your special
needs.....calcium, if you are a child, teen, pregnant or lactating woman or
adult over 50; iron...if you are a young child, teenage girl or woman of childbearing
age; folic acid ...if you could become or are pregnant; vitamin D....if you
are an older adult.
How Many Servings Do You Need Each Day?
Some older adults
|Bread, Cereal, Rice, and Pasta
|Milk, Yogurt, Cheese
|Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
|| 2=5 oz.
|| 2=6 oz.
|| 3=7 oz
New versions of the
Food And Nutrition
September 29, 2008
Map Nutrition Topics Index