|
|
New USDA Food Pyramid
USDA has released a new food pyramid. To promote the new pyramid and healthy
nutrition, they have developed a website: www.MyPyramid.gov.
MyPyramid.gov has references, detailed descriptions of the new elements of the
food pyramid and 12 new and 'personalized' food pyramids based on activity level.
What are the elements of the new food pyramid ?
| Physical Activity |
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 60 minutes a day may be needed to prevent weight gain
- For sustaining weight loss, at least 60 to 90 minutes a day may be required
- Children and teenagers should be physically active for 60 minutes every day, or most days
|
| Grains |
Make half your grains whole
- 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
|
| Vegetables |
Vary your veggies
- 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
|
| Fruits |
Focus on Fruits
- Eat a variety of fruit
- Choose fresh, frozen, canned or dried fruit
- Go easy on fruit juices
|
| Milk |
Get your calcium-rich foods
- Go low-fat or fat-free when you choose milk, yogurt, and other milk products
- If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages
|
| Meat and Beans |
Go lean with protein
- 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
|
| Fats and Oils |
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, stick 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
|
Other Important Links
|
