food pyramid

Alyssa BolanteReference: Mypyramid.gov

Food Pyramid

MyPyramid’s Basic Messages

2,000 Calorie Diet

EverydayGrains- 6 oz. Vegetables- 2 ½ cups

Fruits- 2 cupsMilk- 3 cupsMeat & Beans- 5 ½ oz.

Grains- 6 oz. At least 3 oz. of whole grain cereals, breads, crackers, rice, or pasta

Examples 1 oz.:1 slice of bread1 cup of breakfast cereal

½ cup of cooked rice, cereal, or pasta

Vegetables- 2 ½ cups

Eat More:• Dark-green veggies

like broccoli, spinach, and other dark leafy greens

• Orange vegetables like carrots and sweet potatoes

• Dry beans and peas like pinto beans, kidney beans, and lentils

Fruits- 2 cupsEat a variety of fruitChoose fresh, frozen, or dried fruit

Go easy on fruit juices

Milk- 3 cups

• Go low-fat or fat-free when you choose milk, yogurt, and other milk products

• If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified food and beverages

Meat & Beans- 5 ½ oz.

• Choose low-fat or lean meats and poultry

• Bake it, broil it, or grill it

• Vary your protein routine- choose more fish, beans, peas, nuts, and seeds

Balance Between Food and Physical Activity

• Be sure to stay within your daily calorie needs• Be physically active for at least 30 minutes most days of the week

Balance Between Food and Physical Activity

• About 60 minutes a day of physical activity may be needed to prevent weight gain

• For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required

Limit your fats, sugars, and salt (sodium)

• Make most of your fat sources, from fish, nuts, and vegetable oils

• Limit solid fats like butter, margarine, shortening, and lard, as well as food that contain these

Limit your fats, sugars, and salt (sodium)

• Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low

• Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any nutrients

Anatomy of MyPyramidActivityModerationPersonalization

Proportionality

VarietyGradual Improvement

10 Tips to Cut Back on Sweets

1. Serve small portions2. Skip the soda3. Use the check-out lane that does not display

candy4. Choose not to offer sweets as rewards5. Offer fruit for dessert6. Make food fun7. Encourage children to invent new snacks8. Name a food your child helps make9. Play with food10. If meals are not eaten, kids do not need

“extras”

ReferencesUnited States Department of Agriculture.

(2005, April). Retrieved from http://www.mypyramid.gov.