MYPYRAMID - Chapter 8

The Dietary Guidelines

MYPYRAMID –CHAPTER 8

Discover

•HOW MyPyramid can
help you
•How to identify food
amounts
•Smart choices from the
five food groups

Key Terms

•Calorie level –number
of calories you need
to maintain a healthy
body weight

FOOD FOR THOUGHT

How many
fruits and
vegetables did
you eat
yesterday?
Did you get
enough?

The Five Food Groups

•MyPyramid makes healthy eating
simple
•It organizes foods into five food
groups
•As long as you eat the right
amount of food from each group
for your calorie level, you’re
likely toa get the right balance of
nutrients

Using MyPyramid

•MyPyramid is a symbol and food
guidance system designed by the
U.S. Department of Agriculture
(USDA)
•The six bands of the pyramid
represent the five food groups
and oils

Using MyPyramid

•Through color and shape, the
bands send special messages
•Since each band has a different
color, the colors help identify
food groups and oils
•The different bandwidths show
that more foods are needed from
some groups than others

Using MyPyramid

•The bands for grains, vegetables,
fruits, and milk are wider than
those for meat and beans and oils
•The top of each band represents
foods with high fat and added
sugars
•The top is narrow to show that
these foods should be limited

Using MyPyramid

•For example, in the Milk Group
high-fat, fried cheese sticks are
less healthful than low-fat milk
•The figure running up the
pyramid’s side promotes physical
activity
•For most teens, this means 60
minutes of physical activity daily

FOOD AMOUNTS

•Based on your daily calorie need,
MyPyramid tells you how much
food to eat from each food group
every day.
•For example, suppose a 13-year-old
female who is moderately active
looks for her numbers

FOOD AMOUNTS

•MyPyramid says she needs 2000
calories through the following
amounts of food everyday:
6 ounces of grains
2 1/2cups of vegetables
2 cups of fruits
3 cups of milk
5 ½ ounces of meat and beans

FOOD AMOUNTS

•Keep the following principles in mind
•MyPyramid measures vegetables,
fruits, and milk in cups
•Grains and meat and beans are
measured in ounces
•If you eat an ounce of cheese, how
does that compare to cups in the milk
Group? You need to know some
equivalents

FOOD AMOUNTS

•Keep the following principles in mind
•MyPyramid measures vegetables,
fruits, and milk in cups
•Grains and meat and beans are
measured in ounces
•If you eat an ounce of cheese, how
does that compare to cups in the milk
Group? You need to know some
equivalents

FOOD AMOUNTS

•Some foods, such as pizza and
sandwiches, are mixtures. They
have foods from more than one food
group
•Consider each part of the mixture
when you add up food amounts
•The cheese on pizza, for instance,
counts in the the Milk Group, but
the crust counts in the Grain Group

FOOD AMOUNTS

•Often people eat more than they
need
•A 3-ounce serving of meat, for
example, is about the size of a
computer mouse.
•Eating more than what you need
each day can lead to weight gain

Tips for Choosing foods

•Some foods in a food group are
more healthful than others
•Choose foods from al lthe food
groups
•Each one provides some, but not all,
of the nutrients you need
•Include limited amounts of
healthful oils

Tips for Choosing foods

•Eat a variety of foods from each
group
•Not all foods have the same kinds
and amounts of nutrients
•You might choose carrots, lettuce
and broccoli one day and spinach,
tomatoes and corn the next

Tips for Choosing foods

•Choose mainly
nutrient-dense foods
that limit the intake of
saturated and trans
fats, cholesterol, added
sugar and salt

GRAIN GROUP TIPS

•Make half of your grain
foods whole grain every day
to be sure you get enough
fiber
•When you include grain
products as breakfast foods,
snacks and side dishes, the
food amounts add up
quickly

VEGETABLE GROUP TIPS

•For nutrient variety, include these
several times a week
•Dark green leafy vegetables(such as
spinach, romaine lettuce, broccoli)
•Deep yellow vegetables(carrots, sweet
potatoes, winter squash)
•Starchy vegetables(potatoes, sweet corn,
green peas)
•Dry beans and peas(kidney beans, baked
beans, split peas, lentils)
•Other vegetables(tomatoes, green beans,
onions and more)

FRUIT GROUP TIPS

•Eat citrus fruits, melons and berries
regularly They are rich in vitamin C
•Eat whole fruits often. They have
more fiber than fruit juices
•For less sugar, select fruits canned in
natural juices instead of heavy syrup.
Look for fruit juices and frozen fruits
without added sugars
•Count only 100% fruit juice as fruit

MILK GROUP TIPS

•For less fat, choose fat-free or low-fat
milk and milk products

•If you don’t like to drink milk, have
cheese, yogurt, or foods made with
milk, such as pudding

•Be sure to include 3 cups of fat-free
or low-fat milk, or the equivalent,
everyday

MEAT AND BEANS GROUP TIPS

•Choose dry beans often. They have
little or no fat and are a good source
of fiber

•Other choices for less fat are fish,
poultry without skin, and lean meat

•Go easy on nuts and seeds. They’re
high in fat