For more than a decade, the Food Guide Pyramid has taken a one size-fits-most approach to outlining healthy eating. But with MyPyramid, the new food guidance system based on the Dietary Guidelines for Americans 2005 by the United States Department of Agriculture and Health and Human Services, a new way to individualize eating is introduced. Some additions include emphasizing weight control and the importance of physical activity, increasing fruit and vegetable recommendations, whole grain intake, keeping total fat intake to 20-35 percent of calories, and minimizing trans fat intake.
Unlike the old food guide, MyPyramid personalizes dietary and physical activity recommendations by including a variety of pyramids designed to fit an individual’s unique needs. MyPyramid has six major points:
- Be Active. The recently updated Dietary Guidelines recommend physical activity on most—preferably all—days of the week. In order to maintain weight, one must exercise at least 30 to 60 minutes a day. For weight loss, 60 to 90 minutes of daily exercise is recommended.
- Moderation. This concept focuses on the importance of limiting the consumption of foods high in saturated fats, trans fats, sodium and sugar. This translates to a decreased intake of full-fat meats, processed foods and sweets.
- A Personalized Approach. Personalization is a major feature of MyPyramid. To meet an individual’s unique dietary and physical activity needs, 12 different pyramids are created. Caloric and food group recommendations are based on gender, current activity level and age.
- Portion Control. By basing food recommendations on standard household measurements and ounces, it is hoped that people will maintain better portion control.
- Variety. Including all of the food groups daily and choosing a variety of foods within those groups will help achieve the nutrient recommendations. Numerous colors, flavors and textures should be included in order to get a diverse supply of nutrients.
- Make Gradual Improvements. Fitness professionals need to help individuals formulate an exercise and diet plan that will sustain behavioral change. Helping clients set measurable and realistic goals can do this. For example, if someone only exercises once a week, have him or her increase their frequency to two times a week, gradually working up to five to six days a week within four to six months. Goals should be behavior-based, as opposed to weight loss only.
BUILDING A PERSONALIZED PYRAMID
Determine Activity Level
The caloric recommendations for adults are highly influenced by the amount, intensity and duration of physical activity. According to MyPyramid, sedentary is considered less than 30 minutes of daily physical activity. Physical activity routines that average 30 to 60 minutes every day are considered moderately active. Sixty to 90 minutes of exercise every day is considered active.
Establish Appropriate Caloric Level
Activity level, age, and gender determine caloric needs. Depending on an individual’s weight management goal, recommendations can be increased or decreased by 200 to 500 calories daily.
The next chart illustrates how much of each food group is required daily for common calorie levels (from http://www.mypyramid.gov/downloads/MyPyramid_Calorie_Levels.pdf).
Calorie Level | 1,800 | 2,000 | 2,200 | 2,400 | 2,800 | 3,000 |
Fruits | 1 1/2 cups | 2 cups | 2 cups | 2 cups | 2 1/2 cups | 2 1/2 cups |
Vegetables | 2 1/2 cups | 2 1/2 cups | 3 cups | 3 cups | 3 1/2 cups | 4 cups |
Grains | 6 oz | 6 oz | 7 oz | 8 oz | 10 oz | 10 oz |
Meat and Beans | 5 oz | 5 1/2 oz | 6 oz | 6 1/2 oz | 7 oz | 7 oz |
Milk | 3 cups | 3 cups | 3 cups | 3 cups | 3 cups | 3 cups |
Oils | 5 tsp | 6 tsp | 6 tsp | 7 tsp | 8 tsp | 10 tsp |
Discretionary calorie allowance | 195 | 267 | 290 | 362 | 426 | 512 |
Fruits and Vegetables
Nutrients can be met by consuming fruits and vegetables of various colors. Canned, frozen, dried and fresh fruits and vegetables all count toward intake goals. Recommendations were increased to meet dietary fiber needs and reduce the risk of chronic diseases. Increased fruit and vegetable recommendations encourage a diet rich in potassium, which may help to maintain a healthy blood pressure. Fruits and vegetables high in potassium include potatoes, spinach, winter squash, bananas, melons, oranges and plantains. To provide a variety of nutrients and fiber, at least one leafy green and an orange fruit or vegetable should be eaten daily. Choices range from red leaf lettuce, broccoli, carrots, sweet potatoes and cantaloupe.
Grains
One-half to two-thirds of total grain intake should come from whole grain foods. These are good sources of fiber and complex carbohydrates, while being low in fat. Beyond that, they are a good source of antioxidants, iron and B vitamins. Breads, cereals and other grain-based foods that name whole grain ingredients first are the best choices. These include wheat, rye, corn, millet and barley.
Meat and Beans
For those who eat meat, low-fat or lean meat products are preferred to keep saturated fat and cholesterol intakes low. Lean meats, poultry, fish, eggs, beans, nuts, seeds and tofu all count in the meat and bean group.
Dairy
Dairy recommendations are based on the need to provide nutrients for bone health. Fat-free or low-fat milk, yogurt or cheese is preferred in order to keep saturated fat and cholesterol intakes low. Good alternatives for those who avoid dairy products are soymilk, soy yogurt, fortified beverages and leafy greens.
Fats and Oils
Fat is a major fuel source for working muscles and it is the most concentrated energy source available. The fat and oil recommendations are designed to provide essential fatty acids and vitamin E. The type of fat chosen is a major determinant of disease prevention. Solid or saturated fats can be limited by choosing low-fat dairy products and lean meats while avoiding many fast foods. Limiting hydrogenated and partially hydrogenated vegetable oils and commercially prepared foods (e.g. cookies, crackers and chips) will help limit trans fat intake.
As part of a healthy diet, unsaturated fatty acids (e.g. canola oil, olive oil, nuts, seeds and avocado) should account for the majority of fat intake. Including fatty fish like salmon and tuna, as well as nuts and flaxseed oil at least four to five times a week, will contribute to the omega-3 fatty acid intake which can reduce blood clotting in the arteries.
Include Daily Physical Activity
More than 60 percent of adults do not achieve the recommended amount of regular physical activity. Physical activity is key in preventing chronic disease and maintenance of a healthy body weight. To reduce the risk of chronic disease, it is recommended that adults engage in at least 30 minutes of exercise most everyday. To maintain body weight and prevent gradual weight gain, 60 minutes of moderate-to-vigorous-intensity activity most days of the week is recommended. In order to sustain weight loss, one must get 60 to 90 minutes of moderate-intensity activity every day. Make sure you consult your physician before a fitness professional can design a safe and effective program.
Discretionary Calorie Allowance
The discretionary calorie allowance is designed to help people limit foods not considered nutrient-dense. Think of these as “fun foods” so clients can treat themselves to foods such as sodas, sweeteners, alcohol, candy, sweetened cereals and baked goods—among others.
So what is the IDEAL meal?
When designing a meal plan, try to include multiple food groups in meals and snacks. When making the ideal meal, keep in mind that it should consists of: two to three ounces of grains, one to one-and-a-half cups of fruits, one to one-and-a-half cups of vegetables, two to three ounces of protein, and one cup of milk or other low-fat dairy product. For those avoiding dairy, substitute with soymilk or soy yogurt and add plenty of leafy greens.
For detailed information, visit http://www.mypyramid.gov
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