Kimberly Scott October 28, 2008

Category:Food Talk, Health/Fitness, Proteins

What is My Pyramid?

It is a food guide from the USDA and the Department of Health and Human Services which deals with specific amounts of foods that will help individuals maintain health and meet DRI’s The Dietary Guidelines for Americans 2005 reflects the general consensus of the most current scientific knowledge available. This is updated every 5 years and for the general public over 2 years. MyPyramid translates these principles of the 2005 Dietary Guidelines. It was developed to carry the messages of the guidelines and to make Americans aware of improvement in nutrition, health benefits, physical activity, and lifestyle behavior. These are intended as broad guidelines. The nine guidelines as of 2005:

• Adequate Nutrients within Kcalorie needs
• Weight Management- Lose weight and to aim for slow, steady weight, about 1 pound a week
• Physical Activity - at least 30 minutes a day most days of the week
• Encouraging Foods Groups- consume sufficient amount of fruits, veggies, whole grains, and dairy products
• Fats- stay between 20-35% of total daily calories
• Carbohydrates- 45-65% of calories
• Sodium and Potassium-Consume less than 2,300mg of sodium per day
• Alcoholic Beverages- in moderation( 1 drink per day for women, and 2 drinks a day for men) - one drink is: 12oz beer, 5oz wine, 1.5oz hard liquor 80 proof
• Food Safety- avoid foodborne illness, right cooking temperatures, raw foods, sanitation

The intent of MyPyramid is to show you how to get nutrients and avoid excess in certain food components. The goals of MyPyramid is to provide 1,000 to 3,200 Calories per day, Provide 100% of DRI for Proteins, Vitamins, and Minerals; to increase fiber intake, and limit total amount of fat intake- 30% of total calories per day. Concepts of MyPyramid are: Activity, Moderation, Proportionality, Variety, Gradual Improvement, and One size does not fit all: You have to find what fits and works for you within the guidelines. The food groups are grouped by the nutrients they provide and by typical use in a meal.

Food Groups

The food groups are: Grains, Vegetables, Fruits, Milk, and Meat (Including beans)

Grains: 6 oz every day: Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day. 1 oz= 1 slice of bread, about 1 cup of breakfast cereal, 1 small muffin, or 1/2 cup of cooked rice, cereal, or pasta. Grain products: any food made from wheat, rice, oats, cornmeal, barley, another any cereal grain, bread, pasta, oatmeal, tortillas, and grits. Grains have two subgroubs: Whole grains and refined grains. Refined grains have been milled; which removed the bran and germ- which also removes dietary fiber, iron, and many B vitamins. Major Contribution(s): Thiamin, Folate, Magnesium, Iron, Copper, Carbohydrate, and Fiber. Grain Subgroups (Whole Grains): Folate, Magnesium, Iron, Copper, Carbohydrate, and Fiber. Grain Subgroups:(Enriched Grains) Folate, Thiamin, and Carbohydrates.

Vegetables: 2.5 cups every day: Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange vegatiables like carrots and sweet potatoes. Eat more dry beans and peas like pinto beans, kidney beans, and lentils. 1 cup vegetables= 1 cup cut-up raw or cooked vegetables, or 1 cup 100% vegetable juice. Vegetables are put into 5 subgroups: Dark greens, orange veggies, dry beans/peas, starchy veggies, and other(onions, celery, mushrooms, etc.) Most veggies are low in calories and fat. Major Contribution(s): Vitamin A

Fruits: 2 cuos every day: Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Eat easy of fruit jucies(They are usually loaded with sugar and artificial sweeteners) 1 cup= 1 cup cut-up or cooked fruit or 1 cup 100% fruit juice. Most fruits are low in calories, fat, and sodium. Major Contribution(s): Vitamin C

Milk: 3 cups every day: Kids ages 2- 8, it’s 2 cups Go low-fat or fat-free 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 fortifed foods and beverages.  cup= 1 cup milk or yogurt, 1.5 oz natureal cheese, or 2 oz processed cheese. Milk products help build and maintain bone mass and bone growth in youth.  Major Contribution(s): Riboflavin, Vitamin B12, Calcium, and Phosphorus. And can be a good source of: Vitamin D, Potassium, and Protein.

Meat and Beans: 5.5 oz every day: Choose low-fat or lean meats and poultry. Bake it, broil it, or grill it. Vary portein routine-choose more fish, beans, peas, nuts, and seeds. 1oz= 1 oz lean meat, poultry, or fish; 1 egg, 1/4 cup cooked dry beans or tofu, 1 tablespoon peanut butter, or 1/2 oz nuts or seeds. Should try to eat lean proteins, for some meats can be high in cholesterol. Many meats are high in saturated fat. Major Contribution(s): Niacin, Vitamin B12, Zinc, and Protein.

Oils and soft Margarine’s- Major Contribution(s): Vitamin E, Linoleic acid, and Alpha-Linolenic acid. Oils include vegetable oils. May come from mayo, dressings, and olives. Oils are high in calories, 120 calories per tablespoon- should all be limited.

Daily Allowance for oils:

CATEGORY	AGE	OIL - Daily Allowance
Children	2-3 years old	3 teaspoons
	4-8 years old	4 teaspoons
Girls	9-18 years old	5 teaspoons
Boys	9-13 years old	5 teaspoons
	14-18 years old	6 teaspoons
Women	19-30 years old	6 teaspoons
	31+ years old	5 teaspoons
Men	19-30 years old	7 teaspoons
	31+ years old	6 teaspoons

The Dietary Reference Intakes (DRI) daily intake:

Nutrient	EAR	RDA/AI	UL	Unit
Vitamin A	2083	3000	10000	IU
Vitamin C	75	90	2000	mg
Vitamin D	NE	200	2000	IU
Vitamin K	NE	120	ND	µg
Vitamin B6	1.1	1.3	100	mg
α-tocopherol (E)	12	15	1000	IU
Biotin	NE	30	ND	µg
Boron	NE	-	20	mg
Calcium	NE	1000	2500	mg
Chloride	NE	2300	3600	mg
Chromium	NE	35	ND	µg
Choline	NE	550	3500	mg
Copper	700	900	10000	µg
Cyanocobalamin (B12)	2.0	2.4	ND	µg
Fluoride	NE	4	10	mg
Folate (B9)	320	400	1000	µg
Iodine	95	150	1100	µg
Iron	6	8	45	mg
Magnesium	330	420	350a	mg
Manganese	NE	2.3	11	mg
Molybdenum	34	45	2000	µg
Niacin (B3)	12	16	35	mg
Nickel	NE	-	1.0	mg
Pantothenic acid (B5)	NE	5	ND	mg
Phosphorus	580	700	4000	mg
Potassium	NE	4700	ND	mg
Thiamin (B1)	1.0	1.2	ND	mg
Riboflavin (B2)	1.1	1.3	ND	mg
Selenium	45	55	400	µg
Sodium	NE	1500	2300	mg
Sulfate	NE	-	ND	-
Zinc	9.4	11	40	mg

Sources:
MyPyramid
USDA

Brefere, Lisa M. and Karen Eich Drummon. (2007) Nutrition for Foodservice and Culinary Professionals. (6th ed.) New Jersey: John Wiley & Sons, Inc.