Healthy living begins with eating a healthy diet. In 1992, the US Government introduced the Food Guide Pyramid to help Americans understand the basic principles of good nutrition. In 2005, the Food Guide Pyramid was replaced with MyPyramid, which is based on the recommendations of the 2005 Dietary Guidelines for Americans released by the US Departments of Agriculture and Health and Human Services. MyPyramid takes an individualized approach to nutrition and adjusts its food group recommendations based on factors like gender, age and activity levels.
How Does MyPyramid Group Foods?
MyPyramid groups whole foods in much the same way that the former Food Guide Pyramid did, but takes its guidelines a few steps further. Fruits are separated from vegetables, making the traditional four food groups into five; then MyPyramid adds groups for oils, discretionary calories and physical activity for a total of eight categories.
MyPyramid issues guidelines and make recommendations that take all eight categories into account. Recommendations may vary based on gender, age and activity levels-kids and women who are pregnant are given different recommendations to follow-and people who follow special diets, like vegetarians or diabetics can find MyPyramid recommendations tailored to their needs.
The Grain Group
The grain group is the largest MyPyramid food group. Grains include foods made from corn, rice, barley, wheat or other cereal grains. Grains may be whole or refined, but MyPyramid recommends that at least half of your recommended daily servings of grains be whole grains. Whole grains contain more dietary fiber, which helps maintain good digestive health, and very more nutrients than refined grains. Bread, cereal, pasta and rice are included in the grain group.
On average, MyPyramid recommends most people consume 6 to 11 servings of grains each day. A serving of grains is equal to 1 oz. One ounce represents one slice of bread or five whole wheat crackers.
The Vegetable Group
MyPyramid describes vegetables as plant-based foods typically having a savory flavor. Vegetables contain nutrients that are important for overall health, and that may help prevent some illnesses like heart disease, diabetes, cancer and high blood pressure.
Vegetables can be consumed raw, cooked or as 100 percent juice. Additionally, the guide emphasizes eating a variety of different-colored vegetables. Vegetables get their color from the nutrients they provide; we take in different nutrients depending upon the color of the vegetable we eat.
The guideline for vegetables is generally 3 to 5 servings each day. One serving of vegetables equals 1 cup of raw or cooked, vegetables. Six baby carrots or one large ear of corn is equivalent to a serving of vegetables.
The Fruit Group
According to the guide, fruits are plant-based foods that are sweet, not savory, in flavor. Eating fruit as a regular part of your diet may help reduce the risk of coronary heart and other cardiovascular diseases, and certain cancers.
Fruit can be consumed raw, cooked, frozen, dried or as 100 percent juice. Like vegetables, MyPyramid recommends that you strive to eat a variety of different fruits to maximize your nutrient intake.
Eat 2 to 4 servings of fruit on average to meet MyPyramid's recommendation. A serving is defined as 1 cup of whole or chopped fruit half a cup of dried fruit. A cup is equal to one small apple, one large banana or about 32 seedless grapes.
The Milk Group
Milk-based foods like yogurt and hard cheese that retain their calcium content fall into the milk group. Food that like butter or cream cheese that don't retain calcium do not.
MyPyramid recommends 2 to 3 servings of the milk group each day with an emphasis on non- or low-fat products. These servings can come from drinking milk or eating cheese or yogurt. A serving of milk is 1 cup of milk or yogurt or 1 oz of hard cheese.
The Meat and Bean Group
Protein-rich meats, poultry, fish, dry beans or peas, eggs, nuts and seeds make up the meat and bean group. Dry beans and peas also appear in the vegetable group. MyPyramid guidelines suggest choosing items from this group that are low in cholesterol and saturated fats protect your heart. Lean meats, fish and egg whites are all good choices.
The recommendation for this group is 2 to 3 servings each day. A serving is equal to 1 oz of meat, 1 egg or 1 tablespoon of peanut butter.
The Oils Group
Oils are fats that turn liquid at room temperature. Some fatty acids are essential to good nutrition, so MyPyramid classifies them separately. Choose polyunsaturated or monounsaturated fats like those in canola or olive oil over saturated fats found in butter. Polyunsaturated and monounsaturated contain essential fatty acids like Omega3s and vitamin E.
Most people easily consume enough or more than oils each day. The MyPyramid guideline suggest limiting your intake to no more than 6 or 7 teaspoons each day (one tablespoon is equal to three teaspoons).
Discretionary Calories and Physical Activity
Each person requires a certain number of calories to function each day. That number varies according to individual physical activity levels. If you choose low-calorie foods from each of the food groups, you may find that you need to take in more calories to meet your caloric budget for the day.
These additional calories are called discretionary calories and MyPyramid includes suggestions on where and how to get these calories. For example, you may increase the number of servings from a particular food group or choose a higher-calorie version of a food from that group, like whole milk instead of low fat.
MyPyramid also stresses the importance of physical activity as a part of a healthy lifestyle. It recommends at least 30 minutes of moderate or vigorous physical activity each day.
As you're using the new guide, make sure that the recommendations are age-appropriate. Nutritional requirements for young children are very different from those for adults, so what's healthy for you may not be healthy for a toddler.
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