A Food Pyramid Just for You

Irene Berman-Levine, PhD, RD
July 13, 2005

This is the 14th article we've published by Dr Irene Berman-Levine. It's taken from one of her newsletters, "Dr Irene's Nutrition Tidbits", which discusses the new Food Pyramid. You can subscribe to this newsletter, click here
Robert Griffith, Editor.

The new USDA food pyramid

You probably heard the hoopla recently when the federal government unveiled the new Food Guide Pyramid. Hearing about it in the news and taking the time to see if it is relevant to you are two different things. In this newsletter I will help by giving you a rundown of the new system.

As a nutrition professional, I initially wanted a quick copy so I can determine the situations where it will be a useful teaching tool. Thus I immediately went to the website (see first link below).

The bad news is that it is not that simple. The good news is that the new USDA Food Pyramid recognizes that you cannot have one piece of paper that meets the needs of all people. The old Pyramid tried that. Within each food group it would list the range of servings. For example: for the grain group, between 6 and 11 was a suggested range. This made it necessary to individualize it. The new pyramid recognizes we live in the computer age and it takes advantage of it. You individualize and print out your own Pyramid.

Before you even get your pyramid, the new system asks you your sex, age and activity level. Then the website creates a Pyramid that individualized to your approximate calorie needs. From that point on the site, you can spend hours, even entering your individual food intake and getting a printout that tells you the calories/nutrients you ate and compares it to the Pyramid and the Dietary Guidelines.

That's why the new pyramid is called "MyPyramid". It's tailored to approximate your nutritional needs. MyPyramid is part of an overall food guidance system that emphasizes the need for a more individualized approach to improving diet and lifestyle. You can use the advice "Inside MyPyramid" to help you:

• Make smart choices from every food group,
• Find your balance between food and physical activity, and
• Get the most nutrition out of your calories.

Go to USDA food pyramid website: MyPyramid.gov (see link below). In the box on the right, enter your age, sex and activity level (NOT counting activities of daily living like walking the dog around the block, getting the laundry from the basement, getting ready for work, going food shopping, etc.).

MyPyramid stated that on days when I have less than 30 minutes of physical activity I only need around 1600 calories to maintain my weight. I would agree with this statement. In times when my physical activity is low, I have to be extremely careful with every bite that goes in my mouth or I will gain weight.

It suggests the following totals in a day to stay within 1600 calories:

• Grains (emphasizing whole grains): 5 ounces
• Vegetables: 2 cups
• Fruits: 1 1/2 cups
• Milk: 3 cups (emphasizing low fat choices)
• Meat & Beans: 5 ounces (emphasizing lean choices)

You can click on "Tips" beside each food group to get more information. Under grains, tips include: - What's in the Grain Group? - How much is needed? - What counts as an ounce? - Health benefits and nutrients - Tips to help you eat whole grains.

For example, under "What counts as an ounce?" it says 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. Then you can click on a great chart which gives you even more details. For example, on the first line it reminds you that a typical bagel is FOUR servings of bread and just half of a mini-bagel counts as one serving.

I like the emphasis on food choices that reduce risk of chronic disease, such as choosing whole grains and lean sources of protein, such as beans. This is because the USDA Food Pyramid incorporates recommendations from the "2005 Dietary Guidelines for Americans". These provide authoritative advice for people two years of age and older about how proper dietary habits can promote health and reduce the risk of major chronic diseases. The USDA Food Pyramid was developed to carry the messages of the dietary guidelines and to make Americans aware of the vital health benefits of simple and modest improvements in nutrition, physical activity and lifestyle behavior.

Future enhancements to MyPyramid.gov will include features that make it possible for consumers to make specific food choices by group, look at everyday portions of favorite foods, and adjust their choices to meet their daily needs.

Please share your experience with Dr Irene after you visit "MyPyramid.gov". You can go to her website - see the second link below - and enter your comments as if you are entering a question.

Source

• I Berman-Levine PhD, RD. "Dr Irene's Nutrition Tidbits" Newsletter published by HealthandAge.com. Volume VI Issue No 9, April 2005

Related Links
MyPyramid.gov
Dr Irene's Nutrition Tidbits
New Food Pyramid Information

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