The Food Pyramid

One size doesn't fit all. MyPyramid is the educational tool designed to help consumers make healthier food and physical activity choices for a healthy lifestyle that are consistent with the Dietary Guidelines for Americans. The number of servings you need from each of the different food groups are determined based on your age, gender, and activity level.

An Interactive Guide to the MyPyramid.gov Plan Use this interactive guide to help explain how the new MyPyramid plan can help to improve your diet. (You will need to have the Flash 7 Player installed on your computer to view this interactive guide.) The Food Pyramid Game Play the Food Pyramid Game and test your knowledge of these healthy eating guidelines. (You will need to have the Flash 4 Player installed on your computer in order to be able to play the game.)

Here are the basics about eating healthy and physical activity. To obtain a customized food pyramid based on your age, gender, and physical activity, use the Interactive Guide to the MyPyramid plan.

GRAINS	VEGETABLES	FRUIT	MILK	MEAT & BEANS
Make half your grains whole	Vary your veggies	Focus on fruits	Get calcium-rich foods	Go lean with protein
Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day 1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta	Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens Eat more orange vegetables like carrots and sweet potatoes Eat more dry beans and peas like pinto beans, kidney beans, and lentils.	Eat a variety of fruit Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices	Go low-fat or fat-free when you choose milk, yogurt, and other milk products If you don'tor can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages	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
For a 2000-calorie diet, you need the amounts below from each food group. To find the amounts that are right for you, go to MyPyramid.gov.
Eat 6 oz. every day	Eat 2 1/2 cups every day	Eat 2 cups every day	Get 3 cups every day; 2 cups for kids aged 2 to 8	Eat 5 1/2 oz. every day
Know the limits on fats, sugars, and salt (sodium) Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, margarine, shortening, and lard, as well as foods that contain these. Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low. Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.
Find your balance between food and physical activity Be sure to stay within your daily calorie needs. Be physically active for at least 30 minutes most days of the week. About 30 minutes a day of physical activity may be needed to prevent weight gain. For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required. Children and teenagers should be physically active for 60 minutes every day, or most days.

HEALTHY EATING MADE EASY

MyPyramid translates the principles of the Dietary Guidelines for Americans and other nutritional standards to assist consumers in making healthier food and physical activity choices. There are nine major messages:

• Consume a variety of foods within and among the basic food groups while staying within energy needs.
• Control calorie intake to manage body weight.
• Be physically active every day.
• Increase daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products.
• Choose fats wisely for good health.
• Choose carbohydrates wisely for good health.
• Choose and prepare foods with little salt.
• If you drink alcoholic beverages, do so in moderation.
• Keep food safe to eat.

The 2007 National Nutrition Month Resource Packet includes key messages, projects and ideas, presentations, articles, handouts, and additional resources that can be used year-round.

The U.S. Department of Agriculture released a menu and recipe book, Recipes and Tips for Healthy, Thrifty Meals, designed for anyone who wants to eat a healthy diet that meets federal dietary guidance at minimal cost. You can download the PDF version of the book by clicking here. (235 K)

For more suggestions that can help you get started toward a healthy diet, visit Tips & Resources section of MyPyramid.gov.

Sources:
U.S. Department of Agriculture. MyPyramid.gov
U.S. Department of Health & Human Services. Dietary Guidelines for Americans