Food Guide Pyramid

Healthy Eating

Are my kids eating enough? Do they eat too much junk food? How much exercise should they be getting? How can I eat to lose weight? I've heard about limiting my portion sizes, but what does that really mean?

All of these questions can be answered by going to MyPyramid. MyPyramid is a guide to healthy eating published by the United States Department of Agriculture. The old Food Guide Pyramid and website were updated in 2005 to what is now called www.MyPyramid.gov. This website can be a useful tool in improving healthy eating and exercise behaviors in your own life and in your family. It includes the most current recommendations about eating and exercise. Let's take a look at the new MyPyramid!

The rainbow colored bands represent the different food groups. These food groups are (left to right) Grains, Vegetables, Fruits, Oils, Milk and Meat and Beans. The bands run side-by-side to show that all of these groups are important. Many weight loss diets tell you to stop eating one or more of the food groups either temporarily or permanently. Each food group provides different vitamins and minerals. They are all needed for your body to work right. If you leave out even one of these food groups, you have a higher risk of developing certain diseases. Taking vitamin and mineral supplements can help, but remember that no supplement can take the place of food. The best option is a balanced diet that includes foods from each food group. For a closer look at each of the food groups, see the following links:

Grains
http://www.mypyramid.gov/pyramid/grains.html

Vegetables
http://www.mypyramid.gov/pyramid/vegetables.html

Fruits
http://www.mypyramid.gov/pyramid/fruits.html

Milk
http://www.mypyramid.gov/pyramid/milk.html

Meat and Beans
http://www.mypyramid.gov/pyramid/meat.html

Although all food groups are important, you need to eat more from some of the food groups than others. The width of the colored band helps you how much you should eat from each group. The wider the band, the more you should eat from that group. The widest band represents the grain group. You should eat more foods from this group than any other. The narrowest band represents the oils group. Oils are an essential part of a healthy diet. But they often should be limited to small amounts to prevent weight gain.

You may also notice that each band is wide at the base and narrows toward the top. This is to show that within each food group, some foods are more beneficial than others. The foods at the bottom of each band are foods that are low in solid fats (www.mypyramid.gov/pyramid/discretionary_calories_fats.html) and added sugars (www.mypyramid.gov/pyramid/discretionary_calories_sugars.html). Try to eat more foods from the bottom of the band than those from the top. For example, sugary cereals and whole grain cereals with no sugar added are both included in the grains group. You should try to eat whole grain cereals with no sugar added more often than sugary cereals.

Exactly how much should you eat from each food group? That depends on you! The amount that you should eat depends on your age, gender and activity level. The beauty of MyPyramid is that you can personalize it to meet your needs. Just visit MyPyramid Plan (www.mypyramid.gov/mypyramid/index.aspx)! Enter your age, gender, and physical activity level. Mypyramid will create a personal guide for you based on the information you enter. You can also create a personal guide for anyone in your family that is 2 years and older. Your guide will tell you how many servings to eat from each food group daily. Portion sizes are given in either cups or ounces. Keep in mind that the individualized plan will be enough for a person at a healthy weight. If you are overweight, you may lose weight gradually if you follow this plan. You can also talk to a doctor or dietitian about a healthy weight loss plan.

MyPyramid shows that exercise and healthy eating go together. The person climbing the steps reminds us of the importance of including exercise in our daily routine. Most adults need at least 30 minutes or more of moderate intensity or vigorous exercise each day. This will help maintain a healthy weight. Children and teenagers need a minimum of 60 minutes per day. When exercising at moderate intensity, your heart rate should be elevated but you should still be able to talk. To learn more about the importance of exercise and tips for increasing your physical activity, visit http://www.mypyramid.gov/pyramid/calories_used.html#.

As you try to achieve a healthy balance in your diet, it is always helpful to evaluate how you are doing. My Pyramid Tracker (http://www.mypyramidtracker.gov/) is an online service that helps you track and analyze what you eat and how much you exercise. To get started, write down everything you eat for at least 3 days. Measure or estimate the amount of each food item. For example, if you eat a taco estimate or measure the amount of each food, such as a flour tortilla, ground beef, lettuce, tomatoes and grated cheese. Remember to include all snacks and beverages. Don't cheat on your record. Recording that you ate less than what you really ate, or leaving off foods that you feel guilty about will not help you. If you record all the foods you eat you will have a clear picture of your eating patterns. Also, keep a record of all physical activity you do. When you have a complete list you can enter it on the MyPyramid Tracker. The website will then do a quick analysis of your eating and exercise and give you recommendations.

Remember, MyPyramid is a guide to healthy food choices and exercise. There are many other resources available to help you live a healthy lifestyle. Your WIC dietitian can answer any questions you have about MyPyramid. You will receive encouragement as you and your family work toward your nutrition goals.

 

***Note: The Food Guide Pyramid is meant for people who are generally healthy and free of chronic disease. If you have a chronic disease, such as diabetes or kidney disease, you should consult with your doctor and dietitian to obtain specific dietary recommendations.