If you are looking for a guide to help you eat a healthy, well-balanced diet, you may want to use the U.S. Department of Agriculture's nutritional pyramid, called MyPyramid. The USDA website not only explains the pyramid, but also offers many tools to help you develop a sensible plan to lose weight. The nutritional pyramid can provide you with a good place to start. If you are living with chronic disease, check with your physician in order to address specialized needs.
The USDA nutritional pyramid provides general guidelines to help the public establish healthy eating patterns. MyPyramid divides foods into varying categories. Based on your age, gender and level of physical activity, you can use the pyramid to determine the amount of food you should get from each food group to maintain good health. According to the USDA, the pyramid initially was released in 1992. Since then, it has been updated many times. There also are now special pyramids for kids, older adults, vegetarians and other special groups.
Significance
With all of the diet plan choices available, it can be challenging to know what to eat. Some diets restrict carbohydrates, increase protein, eat only vegetables or take other extreme measures. Following these kinds of plans initially may lead to weight loss; however, they are not long-term solutions. Cutting out or greatly restricting an entire food group may rob your body of nutrients. It also can lead to binge eating as you crave the foods you cut out. By using a balanced program such as the nutritional pyramid, you can learn how to sensibly cut back while still eating a wide variety of foods. This is critical not only for safe weight loss, but also in developing lifelong skills so you do not regain the weight.
Features
Working across the pyramid, each food group represented is sized differently, in proportion to how much of those foods you should eat each day. The USDA states its colorful MyPyramid is designed to encourage you to eat a wide variety of foods, and to include as much color in your diet as you can. The steps shown on the side of MyPyramid symbolize taking small steps, as even small changes can enhance your health, and to suggest that you include regular exercise as part of an overall healthy plan. The figure on the steps, represents you the individual. Everyone has different needs, likes and dislikes. It is important to design a pan that fits your own needs and goals.
Food Groups
The first section of the pyramid is orange and represents the grain group; you should aim to get most of your daily grain requirement from whole grains. The second section is green and represents vegetables; your goal is to include more dark, leafy green and orange vegetables along with dry beans and peas. The next section, red, represents fruits; try to eat a wide variety of fruits that are fresh, frozen and canned, but limit fruit juices due to their calorie and sugar content. The smallest section is yellow, representing oils and fats, which should be consumed in moderation. The blue section is for milk and dairy products, which should come from low- or nonfat milk and calcium-rich foods. The final section is purple and represents meats and beans; the goal is to choose low-fat or lean meat and poultry that is baked, broiled or grilled.
Considerations
Along with eating a healthy and varied diet, you also need to be mindful of portion sizes and caloric intake. Eating too much healthy food still can lead to weight gain. In addition, you should include regular exercise to fully manage your health. The USDA MyPyramid website also contains tools to help you incorporate exercise into your day. Remember that the pyramid is just a guide, and you will need to formulate a plan that works for you.
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