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MyPyramid
The personalized plan for
healthy living
Activity
Proportionality
Moderation
Variety
Personalization
Gradual
Improvement
Message: Physical Activity
In the Dietary Guidelines:
 Engage in regular physical activity and reduce sedentary
activities to promote health, psychological well-being, and a
healthy body weight.
In MyPyramid graphic:
 Steps and person on them
symbolize that physical activity
should be a part of
everyday healthy living.
Message: Moderation
In the Dietary Guidelines:
 Limit intake of saturated and trans fats, and choose products low in
these fats.
 Make choices of meat, poultry, dry beans, and milk products that
are lean, low-fat, or fat-free.
 Choose and prepare foods and beverages with little added sugars
or calorie sweeteners.
In MyPyramid graphic:
 Food group bands narrow from
bottom to top suggesting to eat
nutrient-dense forms of foods.
Personalization
Shown by the person on the steps,
the slogan.
 MyPyramid is based on age, weight,
height, and physical activity level
 You can find your personal pyramid at
MyPyramid.gov

Message: Proportionality
In the Dietary Guidelines:
 Adopt a balanced eating pattern.
 Sufficient amount of fruits and vegetables,
 3 or more ounce equivalents of whole-grain products per day
 3 cup equivalents per day of fat-free or low-fat milk or milk
products.
In MyPyramid graphic:
 Differing widths of the color bands
suggest about how much food
should be eaten from each group.
Message: Variety
In the Dietary Guidelines:
 Consume a variety of nutrient-dense foods and beverages
within and among the basic food groups.
In MyPyramid graphic:
 Color bands represent that all
food groups are needed
each day for health.
Gradual Improvement

Encouraged by the slogan…. “Steps
to a Healthier You.” Take small steps
to improve diet and lifestyle each day

The calorie range for MyPyramid is
1,000-3,200 calories

The pyramid is grouped according to
NUTRIENTS
Food Groups are Color
Coded
Food Intake Patterns
Calorie Level
1,000
1,200
1,400
1,600
1,800
2,000
2,200
2,400
2,600
2,800
3,000
3,200
Fruits
1 cup
1 cup
1.5
cups
1.5
cups
1.5
cups
2
cups
2
cups
2
cups
2
cups
2.5
cups
2.5
cups
2.5
cups
Vegetables
1 cup
1.5
cups
1.5
cups
2
cups
2.5
cups
2.5
cups
3
cups
3
cups
3.5
cups
3.5
cups
4
cups
4
cups
Grains
3 oz
4 oz
5 oz
5 oz
6 oz
6 oz
7 oz
8 oz
9 oz
10 oz
10 oz
10 oz
Meat and
Beans
2 oz
3 oz
4 oz
5 oz
5 oz
5.5 oz
6 oz
6.5 oz
6.5 oz
7 oz
7 oz
7 oz
Milk
2
cups
2
cups
2
cups
3
cups
3
cups
3
cups
3
cups
3
cups
3
cups
3
cups
3
cups
3
cups
Oils
3 tsp
4 tsp
4 tsp
5 tsp
5 tsp
6 tsp
6 tsp
7 tsp
8 tsp
8 tsp
10 tsp
11 tsp
Discretionary
calorie
allowance
165
171
171
132
195
267
290
362
410
426
512
648
Nutrients

Energy Producing
1. Carbohydrates: Provides Energy
 2. Protein: Builds and repairs body
tissue
 3. Fat: Insulate, protect internal
organs, reserve energy supply

Nutrients

Non-Energy Producing
4. Vitamins: Assists in the
biochemical reactions related to the
metabolic process
 5. Minerals: Skeletal structure, acts
as electrolyte.
 6. Water: Hydration, most essential
to life

Non-Nutrient

Non-energy producing

7. Fiber: Aids in the digestion of food.

Fiber is a NON-NUTRIENT because
your body does not absorb it.
Grains
Color: Orange
 Daily Servings: 3-10 ounces
 Major Nutrients: Carbohydrates
(Fiber)
 Serving: 1 oz. bread, 1 cup cereal, ½
cup rice or pasta.
 Recommendation: Eat at least 3 oz.
of whole grains each day.

Vegetables





Color: Green
Servings Daily: 1-4 cups
Major Nutrient: Vitamins, Carbohydrates
(Fiber)
Serving: Variety of colors and types, dark
green, orange, starchy
Recommendations: eat more dark green
vegetables, eat more orange vegetable, eat
more dry beans and peas
Fruits


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

Color: Red
Servings Daily: 1-2.5 cups
Major Nutrients: Vitamins, Carbohydrates
(Sugars and Fiber)
Serving: 1 medium/small piece of fruit= 1
cup.
Recommendations: eat a variety of fruit.
Choose fresh, frozen, canned or dried. Go
easy on fruit juices.
Milk
Color: Blue
 Servings: 2-3 Cups
 Major Nutrient: Minerals, Protein
 Serving 1 ½ oz. cheese = 1 cup
milk/yogurt
 Recommendations: go low-fat or fatfree. If you don’t or can’t consume
milk choose other calcium sources

Meat and Beans





Color: Purple
Servings Daily: 2-7 ounces
Major Nutrient: Protein
Serving: 1 oz. meat=1 egg=1 T. peanut
butter =1/4 c. cooked dry beans=1/2 oz.
nuts or seeds
Recommendations: choose low-fat or lean
meats. Bake, broil or grill. Vary protein,
choose fish, beans, nuts and seeds
Oils





Color: Yellow
Servings: 3-11 tsp.
Major Nutrient: Fat
Serving: May be added to food or found in
foods such as nuts, olives, avocados,
mayonnaise, salad dressings, etc…
Recommendations: use canola, olive,
peanut, soybean, corn, safflower or
sunflower oil.
What is the difference
between fats and oils?
Fats are solid at room temperature
 Oils are liquid.

Recommendations for fat
and oil
 Limit

Some common solid fats are:







solid fat and TRANS Fats
butter
beef fat (tallow, suet)
chicken fat
pork fat (lard)
stick margarine
shortening
Foods high in solid fats include:









many cheeses
creams
ice creams
well-marbled cuts of meats
regular ground beef
bacon
sausages
poultry skin
many baked goods (such as cookies, crackers, donuts, pastries,
and croissants)
Recommendations for sugar

Choose food and beverages low in
added sugar. Contributes calories with
few nutrients.

Foods that contain most of the added sugars
in American diets are:
•
•
•
•
•
•
•
regular soft drinks
candy
cakes
cookies
pies
fruit drinks, such as fruitades and fruit punch
milk-based desserts and products, such as ice cream,
sweetened yogurt and sweetened milk
• grain products such as sweet rolls and cinnamon toast
Discretionary Calories
Allowance

After eating the requirements from the
pyramid they are the remaining
calories to be used on fat and
sugar, usually around 265 calories a
day, but depends on your calorie
level, age, and activity level.
Dietary Guidelines
Dietary Guidelines are nutrition
guidelines issued by the USDA to
promote healthy eating habits.
 The Guidelines change every five
years as new scientific information
comes out.
 USDA- United States Department of
Agriculture

1. Get adequate nutrients
within the calorie needs.



The average American eats too much: fat,
sugar, calories, and sodium.
The average American doesn’t eat enough
fiber and whole grains.
The typical American diet should break
down into the following calories:



Carbohydrates: 55-60%
Fat: no more than 30%
Protein: 10-15%
Diet Breakdown
1015%
No
more
than
30%
55-60%
Carbohydrates
Fat
Protein
2. Manage Weight, Balance
food intake with exercise output
To maintain body weight in a healthy
range, balance calories from foods
and beverages with calories
expended.
 To prevent gradual weight gain over
time, make small decreases in food
and beverage calories and increase
physical activity.

3. Be physically active
each day

Engage in regular physical activity and reduce sedentary activities to
promote health, psychological well-being, and a healthy body weight.
 To reduce the risk of chronic disease in adulthood: Engage in at
least 30 minutes of moderate-intensity physical activity, above
usual activity, at work or home on most days of the week.
• For most people, greater health benefits can be obtained by engaging
in physical activity of more vigorous intensity or longer duration.
To help manage body weight and prevent gradual, unhealthy body
weight gain in adulthood: Engage in approximately 60 minutes of
moderate- to vigorous-intensity activity on most days of the week
while not exceeding caloric intake requirements.
 To sustain weight loss in adulthood: Participate in at least 60 to 90
minutes of daily moderate-intensity physical activity while not
exceeding caloric intake requirements. Some people may need to
consult with a healthcare provider before participating in this level
of activity.
Achieve physical fitness by including cardiovascular conditioning,
stretching exercises for flexibility, and resistance exercises or
calisthenics for muscle strength and endurance.


4. Choose a variety of fruits,
vegetables, whole grains and
fat free or low-fat milk products




Consume a sufficient amount of fruits and vegetables while staying
within energy needs. Two cups of fruit and 2½ cups of vegetables
per day are recommended for a reference 2,000-calorie intake, with
higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular,
select from all five vegetable subgroups (dark green, orange,
legumes, starchy vegetables, and other vegetables) several times a
week.
Consume 3 or more ounce-equivalents of whole-grain products per
day, with the rest of the recommended grains coming from enriched
or whole-grain products. In general, at least half the grains should
come from whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent
milk products.
5. Monitor your intakes of fats.
Watch your saturated and trans
fatty acid intake
Consume less than 10 percent of calories from
saturated fatty acids
 Keep total fat intake below 30 percent of calories
 When selecting and preparing meat, poultry, dry
beans, and milk or milk products, make choices
that are lean, low-fat, or fat-free.

Invisible Fat

Invisible fat hides in foods naturally.


For example, avocado’s, milk, olives,
baked goods.
Visible fat you can tell it’s there.

For Example the fat it meat, like steak
or chicken.
6. Choose carbohydrates
wisely. Choose fruits,
vegetables and whole grains,
limit sugar
Choose fiber-rich fruits, vegetables, and whole
grains often.
 Choose and prepare foods and beverages with
little added sugars or caloric sweeteners, such as
amounts suggested by the USDA Food Guide
and the DASH Eating Plan.
 Reduce the incidence of dental caries by
practicing good oral hygiene and consuming
sugar- and starch-containing foods and
beverages less frequently.

7. Watch your intake of
sodium
Consume less than 2,300 mg
(approximately 1 teaspoon of salt) of
sodium per day.
 Choose and prepare foods with little
salt. At the same time, consume
potassium-rich foods, such as fruits
and vegetables.

Too Much Salt/Sodium
in your body

Can cause high blood pressure

High blood pressure may then lead to
heart disease, kidney disease or
stroke.
Hypertension
 Water Retention

How Does Sodium cause
High Blood Pressure?

It causes more fluid to be contained in the blood
vessels.


This increased volume of blood requires the heart to
work harder to pump blood to all the tissues in the body.
Another way salt may help elevate blood pressure is
through the action of the arterioles.


Arterioles are blood vessels that dilate and constrict to
regulate blood pressure and blood flow.
By contracting under the influence of sodium, arterioles
effectively increase the resistance to blood movement
and lessen the volume of blood that is returned to the
heart.
Where Does Salt Hide?
In prepared foods like frozen or
canned.
 Processed foods like hot dogs or
American cheese.

8. If you drink alcohol, do so
in moderation.

If it is illegal for you to drink it, don’t do it at all.
 There is a reason there is a legal drinking age.
• Alcohol impairs judgment, stops your body from absorbing other nutrients,
stops people from eating more nutrient dense foods.
• Alcohol breakdown in the liver creates toxic products that damage
molecules



Those who choose to drink alcoholic beverages should do so sensibly
and in moderation—defined as the consumption of up to one drink per
day for women and up to two drinks per day for men.
People should not consume alcohol if they cannot restrict their alcohol
intake, women of childbearing age who may become pregnant,
pregnant and lactating women, children and adolescents, individuals
taking medications that can interact with alcohol, and those with
specific medical conditions.
Alcoholic beverages should be avoided by individuals engaging in
activities that require attention, skill, or coordination, such as driving or
operating machinery.
9. Keep Food Safe to eat

To avoid microbial foodborne illness:





Clean hands, food contact surfaces, and fruits and
vegetables. Meat and poultry should not be washed or
rinsed.
Separate raw, cooked, and ready-to-eat foods while
shopping, preparing, or storing foods.
Cook foods to a safe temperature to kill microorganisms.
Chill (refrigerate) perishable food promptly and defrost foods
properly.
Avoid raw (unpasteurized) milk or any products made from
unpasteurized milk, raw or partially cooked eggs or foods
containing raw eggs, raw or undercooked meat and poultry,
unpasteurized juices, and raw sprouts.
Portion Sizes

Most people don’t know what amounts
are considered a serving.


A serving is the amount listed on the
food label, it is not always the entire
package
A serving and the amount you need
for the food pyramid are different
Grains
Bread- One Slice
equals an ounce
Ready to eat Cerealone cup equals an ounce
Cooked rice, pasta, or cereal:
½ Cup=1 ounce equivalent
Popcorn- 3 cups=1 ounce
Crackers: What equals 1
ounce?
5 whole wheat
crackers
7 saltine crackers
1 large bagel is = to 4
ounces
Vegetables

2 cup of green leafy vegetables
counts as 1 cup of vegetables
All other vegetables
1 cup = 1 cup
Fruits
Dried Fruits:
½ cup = 1cup
One Small to medium piece
of fruit counts as one cup
Juices, smaller fruits or cutup fruit 1 cup=1 cup
Meat, poultry, or fish 1 oz. =1 oz.
7 medium shrimp equivalents 2
oz. of meats and beans
This 5 oz. cooked steak is equivalent
to 5 oz. from the meats/beans group
One small cooked chicken
breast is equivalent to 3 oz.
of meats and beans
6 thin slices of ham is equivalent
to 2 oz. from the meats/beans
group
1 egg = one ounce
¼ cup cooked dried beans counts
as an ounce
1 tbsp. of Peanut butter
= 1 ounce
1/2 ounce of nuts (between 5-15
nuts depending on size) equals 1
ounce of meats and beans
equivalents and 2 teaspoons of oil
One 8 oz. serving of milk or
yogurt is equal to 1 cup from
the milk group
Cheese
1 ½ oz cheese = 1 cup (string cheese is 1 oz)
1/3 cup shredded cheese = 1cup
2 slices (3/4 oz. each) = 1 cup of milk
Cheese, continued

½ c. Ricotta Cheese = 1 cup

2 c. Cottage Cheese = 1 cup
Dairy desserts: ½ cup
frozen yogurt or milk based
pudding equals a ½ cup milk
1 ½ cups ice cream = 1 cup
equivalent in the milk group