New Food Pyramid
surprised no one has mentioned this yet.
The USDA just released a new food pyramid this week. It has 12 different areas, depending on your weight, age, sex and activity level.
The areas are now broken into: grains, vegetables, fruits, milk, oils, meat & beans, and exercise.
Here's what the new one looks like:
They are also suggesting 90 minutes of exercise per day for an overly obese individual. Seems a little excessive. The minimum amount recommended for any individual is 30 minutes of exercise per day.
For me the recommendation is: 2800 calories, 10 ounces grains, 3.5 cups vegetables, 2.5 cups fruit, 3 cups milk, and 7 ounces of meat&beans per day.
Check it out here: http://www.mypyramid.gov
heath, i think pizdoff had a thread like this just about a week ago
weird I thought it just came out on Tuesday.
Had to write this out for a class if anyone's interested in a quick breakdown.
The New Food Pyramid
You may be used to the normal food pyramid that is broken down into dairy, meat, fats, bread and fruits & vegetables. As of April 19, 2005, the United States Department of Agriculture has released a brand new food pyramid. This new food pyramid has categories broken down into the following: grains, fruits, vegetables, oils, milk, meat & beans, and physical activity. America is attempting to become healthier and we are stepping in the right direction. Exercise is a big emphasis on this new food pyramid as the minimum suggestion for anyone is 30 minutes of exercise daily. For overly obese individuals the suggestion is upwards of 90 minutes per day. They put up a webpage about the new pyramid to help people better figure it out. You can find it at www.mypyramid.gov. It allows you to type in your information and it will give you a suggestion of what you should eat. I typed in information for a 50 year old male, who exercises 30-60 minutes per day. It gave me a suggestion of 2400 calories with the breakdown of 8 ounces grains, 3 cups vegetables, 2 cups fruit, 3 cups milk, 6.5 ounces meat/beans, and 7 teaspoons of oil per day.
Grains are any food made from wheat, barley, rice, oats, cornmeal, and cereal grain. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. This food group is broken into two sub-categories; Whole grain and refined grain. Examples of whole grain include whole-wheat flour, brown rice, whole-wheat spaghetti, oatmeal, and cornmeal. Examples of refined grain include white flour, white bread, and white rice. The USDA recommends that at least half of your grains come from whole grain. You may be wondering what is considered an ounce for grains. Well, a slice of bread, ½ cup rice, 3 cups popcorn, or a cup of cereal are all considered one ounce.
Any vegetable or 100% vegetable juice is considered part of the vegetable group. Vegetables are broken into five categories: Dark green vegetables (romaine lettuce, spinach), orange vegetables (carrots, sweet potato), dry beans/peas (kidney beans, soybeans), starchy vegetables (corn, potatoes), and other vegetables (mushrooms, tomato). Dark green vegetables and orange vegetables are important to get in your daily nutrient needs. In general, 1 cup of vegetable juice or raw/cooked vegetables, along with 2 cups of lettuce is equivalent to 1 cup of vegetables.
Any fruit or 100% fruit juice is in the fruit group. Commonly eaten fruits are apples, pineapple, mango, banana, orange juice, and apple juice. Take it light on the fruit juice, as many are not 100% fruit, and they have a lot of other added nutrients. Fruits have important sources of nutrients such as potassium, dietary fiber, and vitamin c. Fiber from fruits helps lower blood cholesterol levels and may help lower the risk of heart disease. A fruit serving size is the same as vegetables, 1 cup=1 cup.
All fluid milk products or foods made from milk are part of the milk group. It used to be named ‘dairy’, but milk is easier for people to relate to. Most milk choices that you make should be either fat-free or low fat. If you don’t watch it, fat intake can get quite high, especially in food items such as cheese. Some foods in the milk group are milk, yogurt, cheese, and cottage cheese. If you don’t or can’t consume milk, choose lactose free products or other forms of calcium. 1 cup of milk or yogurt and 1 ½ ounces of natural cheese can be considered 1 cup.
The Meat & Bean group consists of all forms of protein. All foods made of meat, poultry, eggs, fish, dry beans, and nuts are in this group. Choose wisely from this group and only eat food that is low in fat, as saturated fat can get carried away in this group. Too much saturated fat can increase bad cholesterol levels (LDL), which in turn raises the risk for coronary heart disease. Eating fish and nuts is important as they are filled with omega-3 fatty acids and other healthy fats. Some limited research points omega-3 fats to help reduce the risk of death from heart disease. Vegetarian choices from this group include eggs, beans, nuts, nut butters (peanut, almond, cashew), peas, and soy products (tofu, veggie burgers). Flax seed and walnuts are an excellent source of healthy fats, while other nuts sunflower seeds and almonds are high in Vitamin E. 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts/seeds can be considered the 1 ounce equivalent for this group.
Oils are fats that are liquid at room temperature, like vegetable oils. Oils come from different types of sources; plants, fish, and nuts. Some common oils are canola oil, olive oil, corn oil, and soybean oil. Some oils are used for flavoring, such as walnut oil or sesame oil. Foods rich in oil are nuts, olives, fish, and avocados. Some common solid fats are butter, beef fat, shortening, and margarine. It is important to consume oils as they consist of polyunsaturated fat or monounsaturated fat. These fatty acids are necessary for health, therefore they are called “essential fatty acids.” These fatty acids found in fish, nuts, and vegetable oils do not raise the bad cholesterol. Oil both in liquid and solid form contains about 120 calories per tablespoon, therefore their consumption needs to be watched closely. 4 large olives, 1 tablespoon mayonnaise, 1 ounce cashews, ½ medium avocado are generally equivalent to 1 tablespoon of oil.
Physical activity is the final step within the new food pyramid. The old recommendation for individuals was 30-60 minutes of exercise, three times per week. Now it has increased to at least 30 minutes of exercise every day. Activity within this category should be moderate to vigorous, as you should be putting out somewhat of an effort. Moderate physical activities are walking briskly, hiking, gardening, and golf. Vigorous activities include running/jogging, bicycling, swimming, aerobics, weight training, heavy yard work, and basketball. Some activities are not strenuous enough to be calculated into your daily total. Although you may be continually moving, they do not increase your heart rate. These activities include walking at a casual pace, such as grocery shopping, and doing light household chores.
Follow these simple and easy guidelines and you should be on your way to a continually healthy life! It may be hard to fit in that physical activity every day, but just vary what you do and make it fun. Exercise shouldn’t be work, its supposed to be enjoyable.
“The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.”
Wow. It's a rainbow of fun!