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.