MyPyramid

Congratulations!

You have taken the first step in learning more about the importance of nutrition and its relationship to good health. MyPyramid shows us what and how much to eat. It also shows us we need to be physically active. To complete this online lesson, you should….

Carefully read this lesson. It should take about 15-20 minutes to complete
Set a mini-goal and answer the questions at the end of the lesson
When you are finished, click "submit"

mypyramid

MyPyramid shows the importance of making good food choices from each of the five food groups every day. It also shows the importance of being physically active most days of the week and making changes “one step at a time.”

The MyPyramid symbol itself shows six color bands that run from the bottom of the pyramid to the top. There is a color band for each of the 5 food groups. The 6th color band is for oils.

The recommendations of MyPyramid fall under four topics: Moderation, Balance, Variety, and Activity:

Moderation: Within each food group there are foods that you should eat more often than others. The foods that you should eat more often go in the wider bottom half of the pyramid. These foods are higher in vitamins and minerals with little or no solid fats or added sugars. The foods that you should eat less often go in the narrower top half of the pyramid. These foods contain more added sugars and solid fats.

Balance: Some of the color bands are wider than others. The different sizes remind you to choose more foods from the food groups with the widest bands.

Variety: The colors orange, green, red, blue, and purple represent the five different food groups. Remember to eat foods from all five food groups every day for good health.

Activity: The person climbing the stairs reminds you to be physically active every day. Include activities like running, walking the dog, playing, swimming, biking, or climbing stairs every day. Aim to be physically active for at least 30 minutes most days of the week. More physical activity may be needed to prevent weight gain or to maintain weight loss.

How Much Do You Need Every Day?

Calorie Level	2,000*
Grains	6 ounces
Vegetable Group	2 ½ cups
Fruit Group	2 cups
Milk Group	3 cups
Meat and Beans Group	5 ½ ounces

Different people may need more or less calories. The exact amount that you need to eat depends on your age, gender (male or female) and how much physical activity you get every day.

Let’s take a closer look at each food group in MyPyramid!

grains

The Grain Group: 6 ounces every day*. The grain group contains foods made from wheat, rice, oats, corn and barley. Foods found in the grain group include bread, pasta, oatmeal, cereal, and tortillas. Foods from the grain group provide our body’s with it’s main source of energy. Half (3 ounces) of the foods you choose from the grain group should be whole grains. Examples of whole grain foods are brown rice, oatmeal, whole-wheat bread and whole-grain breakfast cereals. Grains are important sources of many nutrients including dietary fiber, carbohydrates, B vitamins, and iron. Whole grains, as part of an overall healthy diet, may reduce the risk of certain diseases.

What counts as 1 ounce of grains?

1 slice of bread
½ cup cooked cereal (oatmeal or grits)
½ cup cooked rice or pasta
1 cup of ready-to-eat cereal (toasted O’s, whole wheat flakes, etc.)
1 (6-inch) tortilla
3 cups popped popcorn

vegetables

The Vegetable Group: 2 ½ cups every day*. The vegetable group includes all fresh, frozen or canned vegetables and 100% vegetable juice. Most vegetables are naturally low in fat and calories. Vegetables provide important nutrients such as vitamin A, vitamin C, potassium, and dietary fiber. It is important to eat a variety of vegetables that vary in color because different vegetables provide different nutrients.

What counts as a ½ cup of vegetables?

½ cup of raw or cooked vegetables
1 cup raw leafy greens or lettuce
½ cup 100% vegetable juice
1 medium carrot or 6 baby carrots
½ cup cooked dry beans or peas
½ cup mashed potatoes

fruits

The Fruit Group: 2 cups every day*. The fruit group includes fresh, frozen, canned and dried fruits and 100% fruit juice. Most fruits are naturally low in fat, sodium, and calories. Fruits have important nutrients like vitamin A, vitamin C, potassium and dietary fiber. Fruit juice should be limited to less than half of total fruit intake because it does not have fiber.

What counts as a ½ cup of fruit?

½ cup fresh, frozen or canned fruit
½ cup 100% fruit juice
¼ cup dried fruit (raisins, etc.)

milk

The Milk Group: 3 cups every day*. The milk group includes dairy foods like milk, cheese and yogurt. Foods from the milk group are rich in calcium, protein, and vitamins to help build strong bones and teeth. Choose foods from the milk group that are fat-free or low-fat, such as 1% or skim milk, low-fat or fat-free cheese and low-fat or fat-free yogurt.

What counts as 1 cup of milk?

1 cup milk
1/3 cup shredded cheese
1 cup yogurt (8 ounce container)
2 cups cottage cheese
1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, parmesan)
2 ounces processed cheese (American)
1 cup pudding made with milk
1 cup frozen yogurt

meat and beans

The Meat and Beans Group: 5 ½ ounces every day*. The meat and beans group includes all foods made from meat, poultry, fish, dry beans or peas, eggs, nuts and seeds. Foods from this group provide nutrients that are important for growing, building strong muscles and organs, and staying healthy. Choose meat and poultry that are lean or low-fat by choosing poultry without skin, extra lean ground beef, cuts of beef and pork with “loin” or “round” in the name, and fish. Choose dry beans or peas as a main dish or as part of a meal several times a week. Choose fish, nuts and seeds a couple of times a week in place of meat because they contain healthy oils that are good for us.

What counts as 1 ounce of meat or beans?

1 ounce cooked meat, poultry or fish
1 tablespoon of peanut butter
¼ cup (about 2 ounces) tofu
1 egg
½ ounce of nuts or seeds
¼ cup of cooked dry beans, dry peas, or baked beans

Common portions and how many ounces that equals:

1 small steak = 3 ½ to 4 ounces
1 small lean hamburger = 2 to 3 ounces
1 small chicken breast half = 3 ounces
1 can of tuna, drained = 3 to 4 ounces
12 almonds, 24 pistachios, 7 walnut halves = 1 ounce

oils

Oils

Oils are an important part of a healthy diet because they provide essential fatty acids and vitamin E. Oils, fish, nuts, and seeds are sources of good fats. Limit fats that are solid at room temperature such as butter, shortening, and stick margarine.

*All amounts given above are based on a 2,000 calorie diet. The amount that you need to eat may vary depending on your age, gender and how physically activity you are.