The New Food Pyramid
3 ways to Navigate the new chart
After twelve years the USDA has final changed the food pyramid that we all grew up with to reflect our modern lifestyle and it is all about fruits and vegetables. With the rising trends in obesity from children to adults it wasn’t a moment too soon to start changing the way we think about nutrition.
The key to the new food pyramid is the maintenance of a healthy body weight by using balanced calories from food and beverages to match the calories you expend. To put it simply do not eat more than you exercise and 60 to 90 minutes a day is recommended. To prevent weight gain make small decreases in food/beverages as you increase daily physical activity.
The new food pyramid breaks down your daily in take for a 2,000 calorie diet for men and 1,600 calorie diet for women as:
1,600 2,000
Grains 6 servings 7-8 servings
Vegetables 3-4 servings 4-5 servings
Fruits 4 servings 4-5 servings
Lowfat diary 2-3 servings 2-3 servings
Meat fish poultry 1-2 servings 2 or less servings
Seeds legumes, nuts 3-4 servings 4-5 servings
Fats oils 2 servings 2-3 servings
Sweets 0 5/per week servings
To help remember the food pyramid keep these three factors in mind during the day:
1. Eat More Fruits and Vegetables
Increase the amount and variety of fruits and vegetables that you consume each day. 2 cups of fruits and 2 ½ cups of vegetables are recommended each day from as many of the five subgroups as possible. The five subgroups are:
Dark Green Vegetables (broccoli, spinach, most greens)
Orange Vegetables (carrots, sweet potatoes, winter squash, pumpkin)
Legumes (dry beans, chickpeas, tofu)
Starchy Vegetables (corn, white potatoes, green peas)
Other Vegetables (tomatoes, cabbage, celery, cucumber, lettuce, onions, peppers, green beans, cauliflower, mushrooms, summer squash)
2. Whole Grains are Best
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.
3. Choose No Fat or Low Fat First
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
By following the new food pyramid, making simple changes to your diet you will live a long and vibrant life.
-123Reference.com
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