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Is Your Diet Balanced
MyPyramid: Steps To A Healthier You
Janice Hermann, PhD, RD/LD
Oklahoma Cooperative Extension Service
Nutrition Specialist
MyPyramid
 Guide for planning a healthful diet
MyPyramid: Food Groups
 Grains
 Vegetables
 Fruits
 Oils
 Milk
 Meat and Beans
Anatomy of MyPyramid
GRAINS
VEGETABLES
FRUITS
O
I
L
S
MILK
MEAT&
BEANS
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MyPyramid Diet Plan
 Recommended calorie intake based on:
 Gender
 Age
 Physical Activity
 Amount of food recommended from each food
group is based on calorie level
Example 2,000 Calorie MyPyramid Plan
 6 ounces
 2 ½ cups
 2 cups
 3 cups
 5 ½ ounces
 6 teaspoons
 267
Grains
Vegetables
Fruits
Milk
Meat and Beans
Oil
Discretionary Calories
 6–8 cups
Fluid
Grain Group: Make Half Your Grains Whole
 Any food made from grains
 Whole grains
 Refined grains
 Half the grains should whole grains
Grain Group: Make Half Your Grains Whole
 In general 1 ounce from the grains group is:
 1 slice of bread
 1 cup of ready-to-eat cereal
 ½ cup of cooked rice, cooked pasta, or cooked
cereal
Vegetable Group: Vary Your Veggies
 Any vegetable or 100% vegetable juice
 Five subgroups
 Dark green
 Orange
 Dry beans and peas
 Starchy
 Other
Vegetable Group: Vary Your Veggies
 In general 1 cup from the vegetable group is:
 1 cup of raw or cooked vegetables or vegetable
juice
 2 cups of raw leafy greens is considered as 1 cup
from the vegetable group
Fruit Group: Focus on Fruits
 Any fruit or 100% fruit juice
 Choose fruits without added sugar
Fruit Group: Focus on Fruits
 In general 1 cup from the fruit group is:
 1 cup of fruit or 100% fruit juice
 ½ cup of dried fruit
Milk Group: Get Your Calcium-Rich Foods
 Milk and milk products that provide calcium
 Does not include foods made from milk with little
or no calcium
 Choose fat-free or low-fat milk and milk
products
Milk Group: Get Your Calcium-Rich Foods
 In general 1 cup from the milk group is:
 1 cup of milk or yogurt
 1 ½ ounces of natural cheese
 2 ounces of processed cheese
Meat and Beans Group:
Go Lean with Protein
 Meat, poultry, fish, dry beans or peas, eggs,
nuts, and seeds
 Dry beans and peas
 Choose lean or low-fat
 Fish, nuts, and seeds contain healthy oils
Meat and Beans Group: Go Lean with
Protein
 In general 1 ounce from the meat and beans
group is:
 1 ounce of meat, poultry or fish
 ¼ cup cooked dry beans
 1 egg
 1 tablespoon of peanut butter
 ½ ounce of nuts or seeds
Oils: Know Your Oils
 Liquid at room temperature
 From plants and from fish
Oils
 Oils are high in monounsaturated or
polyunsaturated fats, and low in saturated fats
 While some oil is needed for health, oils still
contain calories.
Solid Fats
 Some plant oils, such as coconut oil and palm
kernel oil, are high in saturated fats
 These are considered as solid fats
 Solid fats are not counted as oils, they are
counted as “extra” calories
Discretionary or “Extra” Calories
 Choose
 Lowest fat
 No-sugar-added
 Left over calories are “extra” calories
 “Extra” calories can be used on:
 Solid fats
 Added sugars
 Alcohol
 Extra food from food groups
Summary
 Eating the suggested amounts of foods from
each MyPyramid food group can help you
get the nutrients you need within your
recommended calories
Summary
 Choose a variety of foods
 Choose lowest fat and no-sugar-added
 Keep solid fats and added sugars within
“extra” calories
 Drink 6 to 8 cups of fluid each day
Summary
 Make half your grains whole grain
 Eat a variety of vegetables
 Choose fruits without added sugar
 Choose fat-free or low-fat milk and milk
products
 Choose lean or low-fat meats and poultry
 Most fats should be polyunsaturated
or monounsaturated fats