In 2005, the USDA updated its Food Guide Pyramid to a more detailed and individualized version of the old guide, available on the USDA website. MyPyramid consists of five food groups and allows extra calories from oils, other types of fats and added sugars. MyPyramid also creates customized meal plans for people in all life cycle stages including healthy females.
Calorie Recommendations
MyPyramid provides calorie recommendations for healthy women based on individual characteristics such as age and activity level. If your current weight falls into an overweight category, MyPyramid allows you the option of choosing a meal plan that should help you move toward a healthier weight. According to the USDA Dietary Guidelines for Americans 2005, moderately active adult women ages 19 to 30 should consume about 2,000 to 2,200 calories per day, while moderately active women ages 31 to 50 and women over 50 should consume about 2,000 and 1,800 calories per day, respectively.
Food Groups
The five food groups used in MyPyramid are grains, meats and beans, fruits, vegetables and milk. The meat and beans group includes protein foods such as meat, fish, poultry, eggs, legumes, seeds and nuts. The milk group consists of milk and other dairy products such as yogurt and cheese. Recommended portion sizes for each food group are provided in MyPyramid meal plans.
MyPyramid Meal Planner
MyPyramid Plan is the meal planning function of MyPyramid. Meal plans are customized for each woman based on her age, height, current body weight and activity level. The meal plan includes a daily calorie recommendation, recommended portion sizes for each of the five food groups and an allowance for extra calories from oils, extra fats and added sugars.
Sample Meal Plan
A MyPyramid meal plan created for a 40-year-old, 140 Ib. woman who is 5-foot-5 and exercises 30 to 60 minutes most days includes a 2,000 calorie recommendation, 6 oz. of grains, 5.5 oz. from the meat and beans group, 2 cups of fruits, 2.5 cups of vegetables, 3 cups from the milk group, 6 tsp. of oils and 265 extra calories each day.
Physical Activity
One change from the 1992 version of the food guide pyramid is that MyPyramid includes physical activity recommendations. MyPyramid encourages adult men and women to engage in at least 30 minutes of moderate physical activity most days of the week.
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