Download - Food Pyramid
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Alyssa BolanteReference: Mypyramid.gov
Food Pyramid
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MyPyramid’s Basic Messages
2,000 Calorie Diet
EverydayGrains- 6 oz. Vegetables- 2 ½ cups
Fruits- 2 cupsMilk- 3 cupsMeat & Beans- 5 ½ oz.
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Grains- 6 oz. At least 3 oz. of whole grain cereals, breads, crackers, rice, or pasta
Examples 1 oz.:1 slice of bread1 cup of breakfast cereal
½ cup of cooked rice, cereal, or pasta
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Vegetables- 2 ½ cups
Eat More:• Dark-green veggies
like broccoli, spinach, and other dark leafy greens
• Orange vegetables like carrots and sweet potatoes
• Dry beans and peas like pinto beans, kidney beans, and lentils
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Fruits- 2 cupsEat a variety of fruitChoose fresh, frozen, or dried fruit
Go easy on fruit juices
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Milk- 3 cups
• Go low-fat or fat-free when you choose milk, yogurt, and other milk products
• If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified food and beverages
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Meat & Beans- 5 ½ oz.
• Choose low-fat or lean meats and poultry
• Bake it, broil it, or grill it
• Vary your protein routine- choose more fish, beans, peas, nuts, and seeds
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Balance Between Food and Physical Activity
• Be sure to stay within your daily calorie needs• Be physically active for at least 30 minutes most days of the week
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Balance Between Food and Physical Activity
• About 60 minutes a day of physical activity may be needed to prevent weight gain
• For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required
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Limit your fats, sugars, and salt (sodium)
• Make most of your fat sources, from fish, nuts, and vegetable oils
• Limit solid fats like butter, margarine, shortening, and lard, as well as food that contain these
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Limit your fats, sugars, and salt (sodium)
• Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low
• Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any nutrients
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Anatomy of MyPyramidActivityModerationPersonalization
Proportionality
VarietyGradual Improvement
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10 Tips to Cut Back on Sweets
1. Serve small portions2. Skip the soda3. Use the check-out lane that does not display
candy4. Choose not to offer sweets as rewards5. Offer fruit for dessert6. Make food fun7. Encourage children to invent new snacks8. Name a food your child helps make9. Play with food10. If meals are not eaten, kids do not need
“extras”
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ReferencesUnited States Department of Agriculture.
(2005, April). Retrieved from http://www.mypyramid.gov.