MyPyramid Food Intake Patterns MyPyramid and

These tables show the suggested amounts of food to MALES FEMALES VEGETABLE SUBGROUP AMOUNTS ARE PER WEEK consume from the basic food groups, subgroups, and oils Activity Level Sedentary* Mod. Active* Active* Activity Level Sedentary* Mod. Active* Active* Dietary Guidelines to meet recommended nutrient intakes at 12 different Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 AGE AGE calorie levels. Nutrient and energy contributions from Dark Green 1 c/wk 1.5 c/wk 1.5 c/wk 2 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk Vegetables MyPyramid each group are calculated according to the nutrient- 2 1,000 1,000 1,000 2 1,000 1,000 1,000 for Americans 2005 Orange 0.5 c/wk 1 c/wk 1 c/wk 1.5 c/wk 2 c/wk 2 c/wk 2 c/wk 2 c/wk 2 c/wk 2 c/wk 2 c/wk 2 c/wk 3 1,000 1,400 1,400 3 1,000 1,200 1,400 dense forms of foods in each group (e.g., lean meats and Vegetables fat-free milk). The tables also show the discretionary Food Intake Legumes 0.5 c/wk 1 c/wk 1 c/wk 2.5 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 4 1,200 1,400 1,600 4 1,200 1,400 1,400 calorie allowance that can be accommodated within each 5 1,200 1,400 1,600 5 1,200 1,400 1,600 calorie level, in addition to the suggested amounts of Starchy 1.5 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk Pattern Calorie nutrient-dense forms of foods in each group. Vegetables 6 1,400 1,600 1,800 6 1,200 1,400 1,600 MyPyramid.gov Other 3.5 c/wk 4.5 c/wk 4.5 c/wk 5.5 c/wk 6.5 c/wk 6.5 c/wk 6.5 c/wk 6.5 c/wk 6.5 c/wk 6.5 c/wk 6.5 c/wk 6.5 c/wk 7 1,400 1,600 1,800 7 1,200 1,600 1,800 DAILY AMOUNT OF FOOD FROM EACH GROUP Vegetables Levels MyPyramid assigns individuals to a calo- 8 1,400 1,600 2,000 8 1,400 1,600 1,800 Calorie Level1 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 5 Meat and Beans Group in general, 1 ounce of lean rie level based on their sex, age, and 9 1,600 1,800 2,000 9 1,400 1,600 1,800 meat, poultry, or fish, 1 egg, 1 tbsp. peanut butter, 1/4 Fruits2 1 cup 1 cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5 cups activity level. 10 1,600 1,800 2,200 10 1,400 1,800 2,000 cup cooked dry beans, or 1/2 ounce of nuts or seeds 11 1,800 2,000 2,200 11 1,600 1,800 2,000 Vegetables3 1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups can be considered as 1 ounce equivalent from the meat The tables at right identify the calorie and beans group. levels for males and females by age and 12 1,800 2,200 2,400 12 1,600 2,000 2,200 Grains4 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq 10 oz-eq 10 oz-eq 10 oz-eq 6 Milk Group includes all fluid milk products and foods activity level. Calorie levels are provided 13 2,000 2,200 2,600 13 1,600 2,000 2,200

Meat and 2 oz-eq 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 5.5 oz-eq 6 oz-eq 6.5 oz-eq 6.5 oz-eq 7 oz-eq 7 oz-eq 7 oz-eq made from milk that retain their calcium content, such for each year of childhood, from 2–18 14 2,000 2,400 2,800 14 1,800 2,000 2,400 Beans5 as yogurt and cheese. Foods made from milk that have years, and for adults in 5-year increments. little to no calcium, such as cream cheese, cream, and 15 2,200 2,600 3,000 15 1,800 2,000 2,400 Milk6 2 cups 2 cups 2 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups butter, are not part of the group. Most milk group *Calorie levels are based on the 16 2,400 2,800 3,200 16 1,800 2,000 2,400 Estimated Energy Requirements (EER) Oils7 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp choices should be fat-free or low-fat. In general, 1 cup 17 2,400 2,800 3,200 17 1,800 2,000 2,400 of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 and activity levels from the Institute of 18 2,400 2,800 3,200 18 1,800 2,000 2,400 Discretionary 165 171 171 132 195 267 290 362 410 426 512 648 ounces of processed cheese can be considered as 1 cup Medicine Dietary Reference Intakes Calorie 19–20 2,600 2,800 3000 19–20 2,000 2,200 2,400 Allowance8 from the milk group. Macronutrients Report, 2002. 7 Oils include fats from many different plants and from Sedentary = less than 30 minutes a day 21–25 2,400 2,800 3,000 21–25 2,000 2,200 2,400

1 Calorie Levels are set across a wide range to accommodate fish that are liquid at room temperature, such as of moderate physical activity in addition 26–30 2,400 2,600 3,000 26–30 1,800 2,000 2,400 GRAINS VEGETABLES FRUITS MILK MEAT & BEANS Make half your grains whole Vary your veggies Focus on fruits Get your calcium-rich foods Go lean with protein the needs of different individuals. The Calorie Levels canola, corn, olive, soybean, and sunflower oil. Some to daily activities. 31–35 2,400 2,600 3000 31–35 1,800 2,000 2,200 tables can be used to help assign individuals to the food foods are naturally high in oils, like nuts, olives, some Mod. Active = at least 30 minutes up to Eat at least 3 oz. of whole- Eat more dark-green veggies Eat a variety of fruit Go low-fat or fat-free when Choose low-fat or lean intake pattern at a particular calorie level. fish, and avocados. Foods that are mainly oil include 36–40 2,400 2,600 2,800 36–40 1,800 2,000 2,200 grain cereals, breads, like broccoli, spinach, and you choose milk, yogurt, meats and poultry 60 minutes a day of moderate physical crackers, rice, or pasta other dark leafy greens Choose fresh, frozen, and other milk products 2 Fruit Group includes all fresh, frozen, canned, and dried mayonnaise, certain salad dressings, and soft margarine. activity in addition to daily activities. 41–45 2,200 2,600 2,800 41–45 1,800 2,000 2,200 every day canned, or dried fruit Bake it, broil it, or grill it Eat more orange vegetables If you don’t or can’t fruits and fruit juices. In general, 1 cup of fruit or 100% 8 Discretionary Calorie Allowance is the remaining Active = 60 or more minutes a day of 46–50 2,200 2,400 2,800 46–50 1,800 2,000 2,200 1 oz. is about 1 slice of like carrots and sweet- Go easy on fruit juices consume milk, choose Vary your protein routine— fruit juice, or 1/2 cup of dried fruit can be considered as 1 bread, about 1 cup of potatoes lactose-free products or choose more fish, beans, amount of calories in a food intake pattern after moderate physical activity in addition to 51–55 2,200 2,400 2,800 51–55 1,600 1,800 2,200 breakfast cereal, or 1/2 cup other calcium sources such peas, nuts, and seeds cup from the fruit group. accounting for the calories needed for all food of cooked rice, cereal, Eat more dry beans and as fortified foods and daily activities. 56–60 2,200 2,400 2,600 56–60 1,600 1,800 2,200 or pasta peas like pinto beans, kidney beverages 3 Vegetable Group includes all fresh, frozen, canned, and groups—using forms of foods that are fat- beans, and lentils 61–65 2,000 2,400 2,600 61–65 1,600 1,800 2,000 dried vegetables and vegetable juices. In general, 1 cup free or low-fat and with no added sugars. Source: United States Department of Agriculture, Center for of raw or cooked vegetables or vegetable juice, or 2 cups Nutrition Policy and Promotion, April 2005, CNPP-X. (Available 66–70 2,000 2,200 2,600 66–70 1,600 1,800 2,000 For a 2,000-calorie diet, you need the amounts below from each food group. To find the amounts that are right for you, go to MyPyramid.gov. Source: U.S. Department of Agriculture, Center for Nutrition Policy at www.mypyramid.gov/downloads/MyPyramid_Calorie_Levels.pdf) Get 3 cups every day; of raw leafy greens can be considered as 1 cup from the and Promotion, April 2005. (Available at www.mypyramid.gov/ 71–75 2,000 2,200 2,600 71–75 1,600 1,800 2,000 Eat 6 oz. every day Eat 21/2 cups every day Eat 2 cups every day Eat 51/2 oz. every day for kids aged 2 to 8, it’s 2 vegetable group. downloads/MyPyramid_Food_Intake_Patterns.pdf) 76 and up 2,000 2,200 2,400 76 and up 1,600 1,800 2,000 4 Grains Group includes all foods made from wheat, rice, Find your balance between food and physical activity Know the limits on fats, sugars, and salt (sodium) oats, cornmeal, and barley, such as bread, pasta, oatmeal, ISBN 0-8053-7683-6 Be sure to stay within your daily calorie needs. Make most of your fat sources from fish, nuts, and vegetable oils. 9 0 0 0 0 Be physically active for at least 30 minutes most days of the week. Limit solid fats like butter, margarine, shortening, and lard, as well as foods breakfast cereals, tortillas, and grits. In general, 1 slice of that contain these. About 60 minutes a day of physical activity may be needed to prevent weight gain. bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low. For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required. Choose food and beverages low in added surgars. Added sugars contribute rice, pasta, or cooked cereal can be considered as 1 ounce Children and teenagers should be physically active for 60 minutes every day, or most days. calories with few, if any, nutrients. equivalent from the grains group. At least half of all grains consumed should be whole grains. 9 7 8 0 8 0 5 3 7 6 8 3 8 www.aw-bc.com Source: U.S. Department of Agriculture, Center for Nutrition Policy and Promotion, April 2005, CNPP-15. (Available at www.mypyramid.gov/downloads/miniposter.pdf) MyPyramid Dietary Guidelines for Americans 2005 The 2005 Dietary Guidelines are intended primarily b. To prevent gradual weight gain over time, make c. Consume 3 or more ounce-equivalents of whole- 8. Alcoholic beverages for use by policy makers, healthcare providers, nutri- small decreases in food and beverage calories, grain products per day, with the rest of the rec- a. Those who choose to drink alcoholic beverages One size doesn’t fit all tionists, and nutrition educators. The information and increase physical activity. ommended grains coming from enriched or should do so sensibly and in moderation— USDA’S new MyPyramid symbolizes a personalized approach to healthy eating and physical activity. whole-grain products. In general, at least half the The symbol has been designed to be simple. It has been developed to remind consumers to make in the Dietary Guidelines can be used to develop defined as the consumption of up to one drink healthy food choices and to be active every day. The different parts of the symbol are described below. educational materials and aid policy makers to 3. Physical activity grains should come from whole grains. per day for women and up to two drinks per day a. Engage in regular physical activity and reduce design and implement nutrition-related programs, d. Consume 3 cups per day of fat-free or low-fat for men. Activity including federal food, nutrition education, and sedentary activities to promote health, psycho- Proportionality milk or equivalent milk products. b. Alcoholic beverages should not be consumed by Activity is represented by the steps and the person logical well-being, and a healthy body weight. climbing them, as a reminder of the importance of Proportionality is shown by the different widths of information programs. some individuals, including those who cannot daily physical activity. the food group bands. The widths suggest how much food a person should choose from each group. • To reduce the risk of chronic disease in adult- 5. Fats An outline of the Guidelines appears below. There restrict their alcohol intake, women of childbearing The widths are just a general guide, not exact hood: Engage in at least 30 minutes of moderate- a. Consume less than 10 percent of calories from proportions. Check the Web site for how much is are additional key recommendations for specific age who may become pregnant, pregnant and lac- right for you. intensity physical activity, above usual activity, at saturated fatty acids and less than 300 mg/day of population groups such as people who need to tating women, children and adolescents, individu- Moderation work or home on most days of the week. cholesterol, and keep trans fatty acid consump- Moderation is represented by the narrowing of lose weight, pregnant women, breastfeeding als taking medications that can interact with alco- each food group from bottom to top. The wider • For most people, greater health benefits can be tion as low as possible. hol, and those with specific medical conditions. base stands for foods with little or no solid fats or women, children and adolescents, and older adults. added sugars. These should be selected more Variety obtained by engaging in physical activity of more b. Keep total fat intake between 20 to 35 per- often. The narrower top area stands for foods Variety is symbolized by the 6 color bands You can access all the Guidelines on the Web at c. Alcoholic beverages should be avoided by individ- containing more added sugars and solid fats. The representing the 5 food groups of the Pyramid and www.healthierus.gov/dietaryguidelines. vigorous intensity or longer duration. cent of calories, with most fats coming from uals engaging in activities that require attention, more active you are, the more of these foods can oils. This illustrates that foods from all groups are sources of polyunsaturated and monounsatu- fit into your diet. needed each day for good health. • To help manage body weight and prevent gradual, skill, or coordination, such as driving or operating rated fatty acids, such as fish, nuts, and veg- General Areas of Dietary Guidelines: unhealthy body weight gain in adulthood: Engage machinery. etable oils. 1. Adequate nutrients within calorie needs in approximately 60 minutes of moderate-to vigor- Personalization Gradual Improvement ous-intensity activity on most days of the week c. When selecting and preparing meat, poultry, dry 9. Food safety Gradual improvement is encouraged by the slogan. 2. Weight management Personalization is shown by the person on the beans, and milk or milk products, make choices a. To avoid microbial food-borne illness: steps, the slogan, and the URL. Find the kinds and It suggests that individuals can benefit from taking 3. Physical activity while not exceeding caloric intake requirements. amounts of food to eat each day at small steps to improve their diet and lifestyle each that are lean, low-fat, or fat-free. • Clean hands, food contact surfaces, and fruits MyPyramid.gov. day. 4. Food groups to encourage • To sustain weight loss in adulthood: Participate in 5. Fats at least 60 to 90 minutes of daily moderate-inten- d. Limit intake of fats and oils high in saturated and vegetables. Meat and poultry should not be 6. Carbohydrates sity physical activity while not exceeding caloric and/or trans fatty acids, and choose products low washed or rinsed. GRAINS VEGETABLESFRUITS MILK MEAT & OILS BEANS 7. Sodium and potassium intake requirements. Some people may need to in such fats and oils. • Separate raw, cooked, and ready-to-eat foods 8. Alcoholic beverages consult with a healthcare provider before partici- while shopping, preparing, or storing foods. 6. Carbohydrates 9. Food safety pating in this level of activity. • Cook foods to a safe temperature to kill microor- a. Choose fiber-rich fruits, vegetables, and whole b. Achieve physical fitness by including cardiovascu- ganisms. grains often. Key Recommendations for Each Area of lar conditioning, stretching exercises for flexibili- • Chill (refrigerate) perishable food promptly and is a revised pyramid-based food guidance system introduced by the USDA in b. Choose and prepare foods and beverages with MyPyramid the Guidelines: ty, and resistance exercises or calisthenics for defrost foods properly. little added sugars or caloric sweeteners, such as 2005. This system is based on both the 2005 Dietary Guidelines for Americans and the Dietary Reference 1. Adequate nutrients within calorie needs muscle strength and endurance. amounts suggested by the USDA Food Guide and • Avoid raw (unpasteurized) milk or any products Intakes from the National Academy of Sciences. MyPyramid is an interactive, personalized guide that people a. Consume a variety of nutrient-dense foods and the DASH Eating Plan. made from unpasteurized milk, raw or partially can access via the Internet to assess their current diet and physical activity levels and to make changes beverages within and among the basic food 4. Food groups to encourage cooked eggs or foods containing raw eggs, raw in their food intake and physical activity patterns. The Pyramid has six components: activity, moderation, groups while choosing foods that limit the intake a. Consume a sufficient amount of fruits and veg- c. Reduce the incidence of dental caries by practic- or undercooked meat and poultry, personalization, proportionality, variety, and gradual improvement. The components are detailed in the of saturated and trans fats, cholesterol, added etables while staying within energy needs. Two ing good oral hygiene and consuming sugar- and unpasteurized juices, and Anatomy of MyPyramid figure above. sugars, salt, and alcohol. cups of fruit and 2 1/2 cups of vegetables per day starch-containing foods and beverages less fre- raw sprouts. are recommended for a reference 2,000-calorie quently. b. Meet recommended intakes within energy needs MyPyramid differs from the previous USDA Food Guide Pyramid in a number of ways. First, MyPyramid intake, with higher or lower amounts depending by adopting a balanced eating pattern, such as is interactive. You can analyze your current diet and physical activity levels by logging onto the Web on the calorie level. 7. Sodium and potassium the USDA Food Guide or the DASH Eating Plan. Source: U.S. Department of a. Consume less than 2,300 mg (approximately 1 tsp site at www.MyPyramid.gov. The site will also indicate the total calories and number of servings of b. Choose a variety of fruits and vegetables each Agriculture, and U.S. Department of salt) of sodium per day. each food group you should aim to consume, based on your age, sex, and physical activity level. Second, 2. Weight management day. In particular, select from all five vegetable of Health and Human Services. 2005. Dietary Guidelines for physical activity is now a major feature of the Pyramid strategy. MyPyramid uses your activity level as b. Choose and prepare foods with little salt. At the a. To maintain body weight in a healthy range, bal- subgroups (dark green, orange, legumes, Americans, 2005. 6th ed. one of the criteria for individualizing your recommendations. On the Pyramid itself, the steps and the ance calories from foods and beverages with starchy vegetables, and other vegetables) several same time, consume potassium-rich foods, such as (Available at www.healthierus.gov/ person climbing them remind people to be physically active every day. calories expended. times a week. fruits and vegetables. dietaryguidelines.)