MyPyramid
USDA’s New
Food Guidance System
United States Department of Agriculture
Center for Nutrition Policy & Promotion
History of USDA’s Food Guidance
Food for
Young
Children 1992
1916
1940s
1970s
2005
1950s-1960s
--1992--
Food Guide Pyramid
--2005--
MyPyramid
The 6 Main Messages
Activity Proportionality
Moderation Variety
Personalization Gradual
Improvement
Physical Activity
Engage in regular physical activity and reduce sedentary activities to promote health, emotional well-being, and a healthy body weight.
Sedentary: 0 – 30 minutes of activity a day
Moderate: 30-60 minutes of activity a day
Active: 60 + minutes of activity a day
*This is in addition to your daily activities!*
Activity Examples
Sedentary Moderate Active
Variety
Color bands represent that all food groups are needed
each day for health.
Food Groups are Color Coded
Proportion
Differing widths of the color bands suggest about how
much food should be eaten from each group.
This encourages eating more fruits, vegetables,
whole grains, and low fat milk.
Grain Group
You need 6 oz of grain a day!
1 oz =
• 1 slice of bread
• 1 cup of ready-to-eat cereal
• ½ cup of cooked rice or pasta
Make HALF your grains whole!
Grain Examples
• Whole-wheat/white flour
• Bulgur (cracked wheat)
• Oatmeal
• Whole cornmeal
• Brown/wild/white rice
• Cornmeal (cornbread)
• Popcorn
• Pasta
Grain Recommendations
Compared to Consumption
Consumed Recommended
13%
50%
50%
87%
Whole Grains Refined Grains
Vegetable Group
You need 2 ½ cups a day!
• 1 cup raw = 1 cup
• 2 cups leafy greens = 1 cup
Dark Green Veggies
• bok choy • spinach
• broccoli • turnip greens
• collard greens • watercress
• dark green leafy
lettuce
• kale
• mustard greens
• romaine lettuce
Orange Veggies
• acorn squash
• butternut squash
• carrots
• hubbard squash
• pumpkin
• sweet potatoes
Beans and Peas
• black beans • pinto beans
• black-eyed peas • soy beans
• garbanzo beans • split peas
(chickpeas) • tofu (bean curd made
• kidney beans from soybeans)
• lentils • white beans
• lima beans (mature)
• navy beans
Starchy Veggies
• corn
• green peas
• lima beans (green)
• potatoes
Other Veggies
• artichokes • green beans
• asparagus • green or red peppers
• bean sprouts • iceberg (head) lettuce
• beets • mushrooms
• brussel sprouts • okra
• cabbage • onions
• cauliflower • parsnips
• celery • turnips
• cucumbers • wax beans
• eggplant • zucchini
Vegetable Recommendations
Compared to Consumption
Consumed 22%
Recommended
9%
17%
6%
7% 38%
45%
11%
48%
30% 17%
17%
Dark Green Vegetables Orange Vegetables
Legumes Other Vegetables
Starchy Vegetables
Fruit Group
You need 2 cups a day!
1 serving =
• 8 oz fruit juice
• ½ cup dried fruit
• 1 small banana
• 1 large orange
Fruit Examples
• Apples • Grapefruit • Oranges
• Apricots • Grapes
• Pears
• Avocado • Kiwi fruit
• Plums
• Bananas • Lemons
• Strawberries • Limes
• Tangerines
• Blueberries • Mangoes • Peaches
• Raspberries • Cantaloupe • 100% Fruit juice
• Cherries • Honeydew • Dried fruit
• Nectarines • Watermelon
Milk (calcium) Group
You need 3 cups a day!
1 serving =
• 1 cup milk
• 1 container of yogurt
• 1 ½ oz cheese
Milk Group Examples
• Milk
• Yogurt
• Cheese
• Ice cream and other
milk-based desserts
Protein Group
You need 5 ½ oz a day!
• 1 ounce of meat
• ¼ cup cooked dry beans
• 1 egg
• 1 Tbsp peanut butter
• ½ ounce of nuts or seeds
Looks like a size of a deck of cards.
Protein Examples
• Beef • Dry beans and peas
• Pork • Shellfish
• Poultry • Tempeh
• Fish • Tofu (soybeans)
• Chicken
• Nuts
• Seeds
• Eggs
Oils
About 2 Tbsp. a day
Types:
• Oil
• Butter
• Shortening
• Lard
Naturally high in oil:
• Fish, nuts, vegetable oils
Moderation
• Limit intake of saturated and trans fats, and choose
products low in these fats.
In the graphic:
• Food group bands narrow from
bottom to top suggesting to eat
nutrient-dense forms of foods.
Doughnut
Whole Wheat Bagel
Nutrient-Dense Foods
• Nutrient-dense forms of foods are smart
choices
• They give you the nutrients you need with
relatively fewer calories than other choices in
the same food group
Discretionary Calories
come from:
• Increase amount of food selected from a food
group
• Consume foods that are not in the lowest fat
form—such as 2% milk or medium-fat meat or
items that contain added sugars
• Added oil, fat, or sugar to foods
Personalization
• The name “MyPyramid” suggests an
individual approach.
Gradual Improvement:
• The slogan “Steps to a Healthier You” suggests that
improvement should happen in stages, over time.
MyPyramid Tracker
A tool for those desiring a more
advanced analysis of their food
intake and physical activity
EXTRA CREDIT OPTION!!
Teen Food Trends
A recent study analyzed data from four U.S. Department of Agriculture national
surveys (12,498 teenagers) and noted several disturbing trends in eating habits:
• A higher percentage of energy from fat than
present dietary guidelines recommend
• increased consumption of higher-fat potato
dishes and mixed dishes (pizza, macaroni and
cheese, etc.)
Teen Food Trends
• Inadequate fiber, raw fruit and vegetable (non-
potato) consumption
• Decreased milk consumption (low-fat replaced
by high-fat)
• A substantial increase in consumption of soft
drinks and non-citrus juices/drinks.
