A guide to good eating: Navigating your way around mypyramid

As a Registered Dietitian, I am asked that burning question, “What should I eat to stay fit, trim and healthy?” My response is simple, “Just follow MyPyramid”. If you look on a box of cereal or on a poster in your gym, you are bound to see the United States Department of Agriculture’s MyPyramid. It replaces the Food Guide Pyramid which was introduced in 1992. MyPyramid incorporates the recommendations from

Dietary Guidelines for Americans 2005 . The MyPyramid plan emphasizes a more individualized approach in an effort to improve diet and lifestyle.

MyPyramid is a way of illustrating the basics of a healthy diet.

 

It highlights moderation, variety and indicates the amounts of food in major groups that should be consumed each day. Foods are divided into six categories:

The shape of MyPyramid reflects the recommended proportions of each food group to be consumed daily. For example, build your diet on a foundation of whole grains, brown rice, cereals and pasta. Depending on your weight goal, age, gender and activity level, 4- 8 1ounce equivalent servings are recommended. One serving is one slice of whole grain bread, ½ cup cooked cereal, rice or pasta. Make half of your grains whole.

The next section is the vegetable group.  Include 2-3  ½ cup servings of cooked or 1 cup raw daily. It is beneficial to include dark green leafy and orange vegetables in your diet. The old adage is true, variety is the spice of life. These subgroups are chock full of fiber as well as antioxidants.

The fruit group also adds fiber and antioxidants to your diet. Fruits are also packed with vitamins and minerals. It is suggested to include 1-2 cups each day.

The smallest section of MyPyramid is oils. Try to get your intake from nuts, fish and vegetable oils. The serving size varies from 3-7 tsp each day. Use these foods sparingly, as they are concentrated sources of calories.

The milk group is a major source of calcium and vitamin D, as well as protein. Included in this group are milk, yogurt and cheese. Choose 2-3 cups daily. To keep your fat intake to a minimum, stick to the low- fat and non- fat options.

The last group is the meats and beans group. To ensure that you are meeting your protein requirements, it is recommended that you include a moderate amount of these foods in your diet. It is recommended to include 5- 6  ½ ounce equivalent servings in your diet. To decrease your fat intake, limit your consumption of eggs , use the leanest cuts of red meat and remove all visible fat from meat and skin from poultry.

Click on this link for an interactive individualized MyPyramid Plan. Post MyPyramid on your refrigerator and refer to it regularly when planning your meals. For more information regarding food and nutrition, refer to a Registered Dietitian in your area,