MyPyramid - The Food Guide Pyramid Made Simple

Overview

MyPyramid is a simple guide, based on the USDA Dietary Guidelines for Americans, that is designed to help you plan balanced meals and snacks. MyPyramid is divided into 5 parts. Each part represents one of five basic food groups. By choosing foods from each of these groups and eating the recommended portions everyday, you will be able to get most or all of the nutrients that you need for optimum health.

The Five Basic Food Groups

Here are the five basic food groups from MyPyramid along with the recommended intake for each group.

Grains. Choose from a variety of breads, cereals, crackers, rice and pasta. Make at least half of your daily intake whole grains. 1 serving of grain is about 1 slice of bread, 1 cup breakfast cereal or 1/2 cup of cooked rice, cereal or pasta. Actual portions may vary, particularly with breakfast cereals. Eat 6 servings per day.

Vegetables. Choose from dark leafy greens, such as spinach, kale and collard greens, beets, carrots, sweet potatoes, cabbage, asparagus, tomatoes, green beans, and the wide range of other vegetables available to you. Eat 2-1/2 cups per day.

Fruits. Choose from apples, mangoes, papaya, pomegranate, pears, peaches, cantaloupe, grapes, strawberries, pineapple, blueberries, kiwi, watermelon and many others. Eat 2 cups per day.

Milk and other dairy (or calcium-rich substitutes). Choose reduced fat milk, cheese, yogurt and/or other milk-based products. If you are unable to use dairy, consider soy milk and other foods fortified with calcium. Drink 3 cups per day. (2 cups for children ages 2 to 8)

Meat, fish, poultry and other protein-rich foods. Choose lean meat, poultry and fish. Also, dried beans and peas, nuts and seeds. Eat 5-1/2 ounces per day.

Note: Portions shown and recommended intakes are based a 2000-calorie diet for adults. You will need to make adjustments for young children. Additionally, if you are trying to lose weight (or gain), you will also need to adjust your intake accordingly. Need help? Talk to a registered dietitian.

Summary

MyPyramid incorporates the guidelines outlined in the USDA Dietary Guidelines for Americans, which include staying physically active, keeping within calorie limits and limiting the amount of fats, added sugars and salt (sodium) that you consume. Take these steps to a healthier you, starting right now.

Resources

MyPyramid.gov - Inside the Pyramid

Dietary Guidelines for Americans: Current Guidelines - 2005 Dietary Guidelines

How Much Should You Eat to Lose Weight?

Overview
Just about everyone knows that you need to eat less calories and burn more energy in order to lose weight. But just how much should you eat? The answer is, it depends on your state of health and a number of other factors, including stress, sleep and exercise.

MyPyramid makes it easy to plan meals and snacks to meet the minimum nutritional needs of most Americans. Individual needs vary, so, it would be a good idea to consult a registered dietitian for additional guidance on how to use MyPyramid to meet your personal diet and weight loss needs.

Using MyPyramid
Here is a summary of the recommendations for how much food from the basic food groups American adults should eat daily, based on MyPyramid. You will have to make adjustments based on your personal health status, weight loss goals, and the amount of exercise you get. Keep in mind that exercise is the biggest factor when it comes to burning calories to lose weight.

Basic Food Groups and recommended intake

Grains - 5 to 8 ounce equivalents servings
These should be mostly whole grains. One serving is the equivalent of 1/2 cup cooked cereal or 1 slice of bread.

Fruits - 1-1/2 to 2 cups
One serving is the equivalent of 1cup of fruit or 100% fruit juice or /1/2 cup of dried fruit.

Vegetables - 2-1/2 to 3 cups
One serving is the equivalent of 1cup of raw or cooked vegetable or 2 cups raw leafy greens.

Dairy (milk, yogurt, cheese) - 3 cups or equivalent
One serving is the equivalent of 1 cup of milk, 6-ounce cup of yogurt or 1-1/2 ounces of natural cheese.

Meat or Other Protein - 5-1/2 to 6-1/2 ounce equivalents
One serving is the equivalent of 1 ounce of meat, fish or poultry; 1 egg; 1/4 cup cooked beans or peas; or 1 ounce of nuts.


Fats or Oils - 5 to 7 teaspoons
Avoid  Avoid saturated fats and trans fats.


Avoid eating foods with added sugars while you are trying to lose weight.

Sample Low-Calorie 
Here is a sample low-calorie menu for one day. Note: (The actual calories in this sample menu would vary depending on the actual ingredients used as well as actual amounts eaten. In general, the day's intake should range from 1600 to 1800  calories. You should be able to lose weight on a diet between 1200 and 1800 calories. If you exercise regularly, you will have more flexibility in how much you can eat and still lose weight.)


Breakfast: 1/2 cup cooked oatmeal, 1 cup low-fat milk and 1/2 cup raisins, water

Morning snack: 1/2 ounce nuts, water

Lunch: 2 slices whole wheat bread, small chicken breast, 3/4 ounce swiss cheese, 1-1/2 cup broccoli, water

Afternoon snack: 1 apple, water

Dinner: 1 small baked potato, 1/4 cup of baked beans, 2 ounces baked salmon, 2 cups tossed salad, 1 tangerine, water

Night-time snack: 6 ounces yogurt, water

Note: Avoid food and drink containing added fat, sugars and limit the amount of sodium you consume.

Summary
Cutting calories is important when you want to lose weight. But you need to eat enough to maintain your health. Use MyPyramid as a starting point for planning low-calorie meals and snacks, and talk to a registered dietitian for personal guidance to meet your unique needs. Get more details from the USDA.