The New Food Pyramid
Introduction to the new food pyramid released by the USDA.
Recently the United States Department of Agriculture (USDA) released the new food pyramid. This food pyramid is more detailed than the older model and is geared to encourage the public to eat healthier. It is designed to make recommendations for the general public over two years of age and is not a therapeutic diet for any specific health condition. Individuals with specific chronic illnesses should contact a physician to determine special diet needs.
The new food pyramid is designed to guide consumers on their food intake patterns and physical activity. The recommendations fall under four overarching themes:
- Variety: Eat foods from all food groups and subgroups.
- Proportionality: Eat more of some foods (fruits, vegetables, whole grains, fat-free or low-fat milk products), and less of others (foods high in saturated or trans fats, added sugars, cholesterol, salt, and alcohol).
- Moderation: Choose forms of foods that limit intake of saturated or trans fats, added sugars, cholesterol, salt and alcohol.
- Activity: Be physically active every day.
The USDA has created a mini poster for a quick overview of the concepts; however the website gives the public the most information. By going to the website people can:
- Learn about the pyramid (Inside the Pyramid)
- Create a specific pyramid for themselves (MyPyramid Plan)
- Tips, resources and sample menus
- Keep track of your diet and exercise (MyPyramid tracker)
- Professional information
Overview of the Pyramid
There are seven sections to the new pyramid. Each section contains a recommendation and then the website lists a variety of choices that fit the group. How much a person needs is broken down by age and gender. Please see the website for specifics, as well as, a larger list of examples, serving sizes, health benefits and nutrients, and tips.
Below are the seven sections with their tips and a few examples:
Physical Activity (person on the steps): "Find your balance between food and physical activity."
Be physically active for at least 30 minutes most days of the week. Children and teenagers should be physically active for at least 60 minutes.
- Examples: walking, hiking, gardening, swimming, bicycling, aerobics, etc.
Grains (orange): "Make half your grains whole."
Eat at least 3 ounces of whole grain bread, cereal, crackers, rice or pasta every day. Be sure it says "whole" before the grain name on the ingredients.
- Examples: brown rice, oatmeal, popcorn, whole wheat bread, whole wheat crackers, whole wheat pasta, etc.
Vegetables (green): "Vary your veggies."
Eat more dark green vegetables, eat more orange vegetables and eat more dry beans and peas.
- Examples: bok choy, broccoli, spinach, acorn squash, carrots, pumpkin, sweet potatoes, a variety of beans and peas, artichokes, asparagus, eggplant, etc.
Fruits (red): "Focus on fruits."
Eat a variety of fresh, frozen canned or dried fruit and easy on fruit juices.
- Examples: apples, avocado, berries, melons, raisins, oranges, etc.
Oils (yellow): "Know your fats."
Make most of your fats sources from fish, nuts and vegetable oils and limit solid fats such as butter, stick margarine, shortening and lard.
- Oil examples: olive oil, canola oil, corn oil, nuts, olives, some fish, avocados, salad dressing, etc.
Solid fat examples: butter, beef fat, chicken fat, shortening, etc.
Milk (blue): "Get your calcium-rich foods."
Go low-fat or fat-free. If you don't or can't consume milk, choose lactose-free products or other calcium sources.
- Examples: milk, cheese, yogurt, pudding, ice cream, etc.
Meat & Beans (purple): "Go lean on protein."
Choose low-fat or lean meats and poultry and vary your choices with fish, beans, peas, nuts and seeds. Bake it, broil it or grill it.
- Examples: beef, pork, rabbit, chicken, turkey, a variety of beans, a variety of nuts, a variety of fish, etc.
This is just a taste of what you may expect to find on the USDA website. Check it out at MyPyramid.gov and see how well your eating and what you may need to work on. It is a fantastic tool - you will learn a lot and you may even surprise yourself.
Information gathered on 5-4-05.
References
United States Department of Agriculture, MyPyramid.gov, May 2005