MyPyramid Plan

What Should You Be Eating Daily?

One size doesn't fit all, anymore--according to the United States Department of Agriculture (USDA). Remember, the old two dimensional food pyramid that gave a vague description of how many servings of bread, vegetables, fruits, milk, meat, etc. we should be eating. Well its reign is finally over, and has been for a couple years now.

In case you don’t know (and some people don’t) the USDA has come out with a more interactive pyramid, call the MyPyramid. The MyPyramid is correctly named in that this pyramid, unlike the first, is tailored to your body's needs based on your size, and level of activity.

To build your food pyramid to help you choose the foods and amounts that are right for you, visit MyPyramid at (http://www.mypyramid.gov/mypyramid/index.aspx) to get a quick estimate of what and how much you should be eating daily. This is done through the MyPyramid Plan which requires you to enter your age, sex, height, and activity level in the MyPyramid Plan form. The form will take your information and calculate in cups and ounces how much of what, from six food groups (grains, vegetables, fruits, oils, milk, and meat) you should be eating. In addition, it recommends at least 30 minutes of moderate to vigorous activity per day.

From the information you provide, your plan will look something like this:


I recommend printing the PDF version of the plan (see the link option under “View, Print and Learn More” to the right of your chart) and placing it on your refrigerator, or some place in your kitchen where you will have a constant reminder of your new dietary goals. Also, print out the worksheet (a link to the worksheet is located just below the PDF print option). Carry a copy of your worksheet around with you daily, until you’ve established a habit of making healthy food choices.

If you are really serious about changing your diet, continue with the MyPyramid Tracker (http://www.mypyramidtracker.gov/Default.aspx?Module=6). You’ll need to register, but once you get registered you’ll be able to use the navigation bar at the top of the page, to navigate your way through the online dietary assessment and the physical activity assessment. They are designed to provide you with a progress chart to better understand your diet and to visually depict your physical activity level over time).

Other resources:

Food Tracking Worksheets
(http://mypyramid.gov/professionals/food_tracking_wksht.html):
Provides 12 Food Tracking Worksheet you can download based on your intake pattern.

MyPyramid Food Intake Patterns (http://mypyramid.gov/downloads/MyPyramid_Food_Intake_Patterns.pdf): Explains in details what and how much food an individual should eat for health. The amounts to eat are based on a person’s age, sex, and activity level.

Dietary Guideline Brochure (http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2005/2005DGConsumerBrochure.pdf): Provides dietary guidelines for Americans.

MyPyramid Plan for kids:

http://www.mypyramid.gov/preschoolers/index.html
http://www.mypyramid.gov/kids/index.html