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Health Tools: Food Pyramid

In 2005, the U.S. Department of Agriculture released a food pyramid which breaks food categories into a spectrum and includes exercise as a main component. Following are their recommendations based on a 2,000-calorie diet. Children should eat fewer quantities.
Visit http://www.mypyramid.gov for details.

GRAINS

Make half your grains whole.

  • Eat whole grain cereals, breads, crackers, rice or pasta every day. (1 oz. is about one slice of bread, about 1 cup of cereal, or 0.5 cup of cooked rice or pasta.)
DAILY AMOUNT:
6 oz. for adult females
6-8 oz. for adult males

VEGETABLES

Vary your veggies.

  • Eat more dark green veggies, such as broccoli, spinach and other dark leafy greens.
  • Eat more orange vegetables, such as carrots and sweet potatoes.
  • Eat more dry beans and peas, such as pinto beans, kidney beans and lentils.
DAILY AMOUNT:
2.5 cups for adult females
2.5 - 3 cups for adult males

FRUITS

Focus on fruits.

  • Eat a variety of fruits.
  • Choose fresh, frozen, canned or dried fruit.
  • Go easy on juices.
DAILY AMOUNT:
1.5 - 2 cups for adult females
2 cups for adult males

 

MILK

Get your calcium-rich foods.

  • 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 foods and beverages.
DAILY AMOUNT:
3 cups (2 cups for kids ages 2 to 8)

 

MEAT & BEANS

Go lean with protein.

  • 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.
DAILY AMOUNT:
5 - 5.5 oz. for adult females
5.5 - 6.5 oz. for adult males

 

OILS & FATS

Know the limits.

  • Most fat should be from fish, nuts and vegetable oils.
  • Limit solid fats, such as butter, margarine or lard.
  • Keep consumption of saturated fats, trans fats and sodium low.
  • Choose foods low in added sugar.
DAILY AMOUNT
5 - 6 teaspoons for adult females
6 - 7 teaspoons for adult males

EXERCISE

  • Find a balance between food and activity.
  • Adults should be physically active for at least 30 minutes most days of the week, children for 60 minutes.
  • Sixty to 90 minutes of daily physical activity may be needed to prevent weight gain or sustain weight loss.

 Source: U.S. Department of Agriculture

 

 

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