The six food groups still make up the food pyramid, but the United States Department of Agriculture's MyPyramid allows for personalization. Based on the 2005 Dietary Guidelines for Americans, this new style of pyramid did away with horizontal sections of different sizes to represent how much you should eat from each food group. Instead, colorful vertical bands serve as guides to good nutrition.
Eating Plans
MyPyramid provides 12 eating plans, based on your calorie needs--which are determined based on age, gender and level of physical activity. You may be recommended to eat from 1,000 calories per day to 3,200 calories per day.
Guidelines that apply to everyone include eating three meals a day and choosing a variety of foods from within the food groups. How much food you should eat depends on your eating plan.
Someone on a 1,400-calorie eating plan would eat five servings of grains; 1.5 servings each of vegetables and fruits; four serving of oils; two servings of milk; and four servings of meats and beans.
Someone on a 2,800-calorie eating plan would eat 10 servings of grains; 3.5 servings of vegetables; 2.5 servings of fruits; eight servings of oils; three servings of milk; and seven servings of meats and beans.
Features
Good nutrition means eating from all six of the food groups, and each has its own considerations.
Within the grains group, eat whole grains more often than not because they contain more nutrients than do refined grains. Beware that the carbohydrates found in grains are not to blame for obesity; eating large portions of those grains may be.
The vegetable group also includes dry beans and peas, and you should know that vegetables have a high water content, which contributes significant fluid to your diet. MyPyramid divides vegetables into subcategories and says you should eat from each subgroup over the course of a week.
Fruits are most nutritious as whole fruit rather than juice, and they make a good alternative to high-fat sweet treats.
The requirements in the milk group change depending on your age. Children up to age 8, for instance, need 2 cups per day, while those over age 9 require 3. Calcium-added, non-dairy foods can be substituted.
Meat, poultry, seafood, dry beans and peas, eggs, nuts and seeds are included in the meat and beans group. What they all have in common is protein; your best choices are low-fat protein sources.
The oils and fats group is also necessary for good nutrition, since your body requires unsaturated fat to survive. Because oils are richer in unsaturated fats than are solid fats, oils are best for you to consume from this category.
Vegetable Types
Vegetables provide you with many nutrients that promote health, but certain types are better at providing certain vitamins and minerals. That's why MyPyramid breaks vegetables into five subgroups.
Dark green vegetables are, not surprisingly, dark green in color. They include collard greens, Romaine lettuce, bok choy and broccoli.
Orange vegetables include acorn and butternut squash--which may be green on the outside but is orange on the inside--carrots, pumpkin and sweet potatoes.
Navy beans, black-eyed peas and soybeans are among the dry beans and peas subgroup.
Starchy vegetables include lima beans, potatoes, corn and green peas.
In the "other" subgroup is everything else: tomatoes, asparagus, cabbage, cauliflower, green beans, eggplant, turnips and lots more.
Physical Activity
Physical activity is a new piece of MyPyramid. The basic advice: at least 30 minutes of daily physical activity, in addition to normal activity.
The Department of Agriculture included physical activity because, along with good nutrition, exercise can help lower cholesterol, reduce your risk of developing diabetes, strengthen your heart and maintain a healthy blood pressure. It can also help you maintain a healthy weight.
Discretionary Calories
No matter which eating plan you follow, some of your daily calories can be spent on "discretionary" calories. Think of your daily calories like a financial budget. Your essentials, the nutrition you must get from the food groups, are like rent and food. Your extras would be like movies and vacations. They may be the sauces, salad dressings and margarine you add to food. Or they may be a few cookies to which you treat yourself on occasion.
Vegetarian Considerations
Vegetarians can follow MyPyramid advice as anyone else would. Areas of concern for vegetarians include making sure to get enough protein, iron, calcium, zinc and vitamin B12.
References
- United States Department of Agriculture: MyPyramid
- "The Pocket Idiot's Guide to the New Food Pyramids"; Elizabeth M. Ward; 2005
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