MedLilfe uses MyPyramid, an updated version from the United States Department of Agriculture or USDA, now replacing the original food pyramid. Dietary guidelines are based on a person's age, gender and physical activity level. Grains, vegetables, fruits, milk, and meats and beans are the five new groups represented in MyPyramid.
Grains
The grains category is divided into two subgroups: whole grains and refined grains. Grains provide fiber, iron, magnesium and B vitamins. Fiber prevents high cholesterol and constipation. iron oxygenates the blood , magnesium provides energy and develops strong bones, and B vitamins strengthen the nervous system and give energy. Whole wheat, whole spelt and brown rice are whole grains. White flour and white rice are examples of refined grains. Children age 2 to 8 years old and girls up to age 13 need 3 to 5 oz. of grains a day. Girls between 14 and 18, boys between age 9 and 13, women between 19 and 50 and men who are 51 and older need 6 oz.. Boys age 14 to 18 and men age 31 to 50 need 7 oz.. Men who are age 19 to 30 need 8 oz..
Vegetables
The vegetable group consists of all vegetables or 100 percent vegetable juice and provides fiber. Overall, vegetables protect against stroke, heart disease, cancer and type 2 diabetes, and they provide energy. Dark green vegetables, such as broccoli and spinach, and orange vegetables like carrots and butternut squash are rich in vitamins, A,C and minerals. Corn and potatoes are starchy. Dry beans and peas and the other vegetable subgroups, such as green beans and onions, are high in B vitamins and minerals. Children age 2 to 8 need 1 to 1 1/2 cups a day. Girls age 9 to 13 and women age 51 and older need 2 cups. Girls age 14 to 18, boys age 9 to 13 and women age 19 to 50 need 2 1/2 cups. Boys age 14 to 18 and men age 19 to 50 need 3 cups.
Fruits
All fruit and 100% fruit juice make up the fruit group. Fruits also contain fiber and a variety of vitamins and minerals and many other nutritional benefits. Examples include avocado, strawberries, cherries, lemons, cantaloupe, papaya and grapes. Children age 2 to 4 need 1 cup a day. Children age 5 to 8, girls age 9 to 18, boys age 9 to 13 and women age 31 and older need 1 1/2 cups. Boys age 14 to 18, women, age 19 to 30 and all men need 2 cups a day.
Dairy
All fluid milks and products made from them, such as cheese and yogurt, are the milk group. Milk provides calcium, potassium and vitamin D. Calcium and vitamin D build and maintain healthy bones, teeth, hair and nails. Potassium helps maintain healthy blood pressure. Foods made with milk that maintain their calcium content are also a part of this group. Children from age 2 to 8 need 2 cups a day. Girls, boys, women and men of all ages need 3 cups.
Meats and Beans
All meats, fish, dry beans and peas are the meats and beans group. They provide protein, the building blocks of all cells; vitamin E and zinc for blood circulation, cell oxidation and a healthy immune system; the B vitamins, iron and magnesium. Children age 2 to 3 need 2 oz.. Children age 4 to 8 need 3 to 4 oz.. Girls age 9 to 18, boys age 9 to 13, and women age 31 and older need 5 oz.. Women age 19 to 30 and men age 51 and older need 51/2 oz.. Boys age 14 to 18 and men age 31 to 50 need 6 oz.. Men age 19 to 30 need 61/2 oz..
