• Topics: Family Youth and Community Sciences | Food Pyramids | Chan, Lisa D | Shelnutt, Karla P

The Messages of MyPyramid¹

Figure 2. 

In 2005, the United States Department of Agriculture (USDA) released its newest food guidance system for Americans. MyPyramid replaced the Food Guide Pyramid and is based on the most current recommendations for nutritional adequacy and optimal health. The recommendations included in MyPyramid are similar to those identified as important for weight management and for prevention of diseases like heart disease, diabetes, cancer, and osteoporosis. In addition to MyPyramid, which is designed for the general population, the USDA also created MyPyramid for Preschoolers (2–5 year olds), MyPyramid for Kids (6–11 year olds), and MyPyramid for Pregnancy and Breastfeeding. All versions of MyPyramid contain the same key messages: variety, proportionality, moderation, physical activity, personalization, and gradual improvement. This publication provides information about each key message.

Variety

Variety is symbolized in the MyPyramid logo by the colored bands that represent five food groups and oils. The color of the bands and the food group each represents are:

Figure 1. 

*Even though "Oils" (yellow band) is not a food group, it is included because some oils provide nutrients needed for good health.

[Click thumbnail to enlarge.]

The Grains group consists of foods like bread, pasta, cereal, oatmeal, rice, pretzels, tortillas, crackers, grits, cornmeal, and popcorn. The Grains group is an important source of fiber, B vitamins, iron, and magnesium. Soluble fiber, found mainly in oat products, is helpful in lowering cholesterol and the risk of heart disease. Dietary fiber in general also helps with weight management and keeping the digestive system running smoothly. The B vitamins and magnesium help the body make energy. The B vitamin folate helps prevent birth defects that affect the brain or spine, which is why it's so important for women to get enough of this vitamin both before and during pregnancy. Iron is needed for healthy blood, which is important for getting oxygen to your cells.

There are many Vegetables to choose from to meet your daily needs from this group. Broccoli, squash, spinach, green beans, carrots, celery, onions, eggplant, asparagus, okra, peas, potatoes, lima beans, corn, collard greens, black beans, kidney beans, lentils, navy beans, pinto beans, and 100% vegetable juices are some of the great choices available. While both grain foods and vegetables provide fiber, folate, and iron, vegetables are rich in vitamins A, C, E, and potassium. Potassium helps control blood pressure. Vitamin A is important for healthy eyes, and vitamin C helps with wound healing. Vitamin E helps keep your cells healthy.

Examples of foods belonging to the Fruit group include apples, oranges, bananas, cantaloupe, kiwi, grapes, cranberries, raspberries, blueberries, cherries, apricots, strawberries, peaches, plums, lemons, grapefruits, and 100% fruit juices. Like vegetables, fruits are plentiful in fiber, potassium, folate, and vitamin C.

The Milk group includes fat-free, low-fat, reduced-fat, and whole milks, as well as yogurt, cheese, frozen yogurt, and ice cream. Milk is a great source of calcium and vitamin D. Calcium is important for the growth and maintenance of healthy bones and teeth. Vitamin D helps with bone health by helping the body absorb calcium. Recent research also links vitamin D intake with a lower risk of some cancers.

The Meat and Beans group consists of beef, turkey, chicken, ham, pork, bacon, sausage, veal, eggs, catfish, salmon, tilapia, flounder, bass, tuna, sardines, shrimp, clams, halibut, crawdads, almonds, peanuts, pecans, cashews, peanut butter, sunflower seeds, black beans, kidney beans, lentils, navy beans, pinto beans and more. Meat and beans are rich in iron, magnesium, zinc and many B vitamins. The iron in meat is used more easily by the body than the iron in legumes, vegetables, or grains. Zinc is important for the body's immune system. Meats and beans also are the main source of protein for the body. Protein is used to make many parts of your body like muscles, hair, nails, and skin. Like iron, the proteins found in meats are more easily digested than those from vegetables or grains. It is important to choose lean cuts of meat to stay within your energy needs. People who don't eat meat can use beans and lentils to get the protein they need.

The Oils group contains vegetable oils like canola, corn, safflower, soybean, olive, peanut, and avocado, as well as foods rich in oils such as fish and nuts. Oils provide the body with the type of good fats that the body needs. Even though most oils provide good fats, it is important to watch your intake because they are high in calories. Also, some vegetable oils, like palm kernel and coconut, are high in saturated fat, which is not a healthy fat; excess saturated fat intake can lead to high blood cholesterol, a major risk factor for heart attack and stroke.

It is important to eat a variety of foods from each band of MyPyramid because different nutrients are found in the various groups, and even among the foods within each group. For example, dark green and orange vegetables are better sources of beta carotene (vitamin A precursor) than other vegetables. Meanwhile, oranges and bell peppers are excellent vitamin C sources. By choosing foods from each group every day, you will be sure to get your daily requirements of key nutrients. These nutrients are important for growth, disease prevention, and health maintenance.

Moderation

The narrowing of the MyPyramid bands from bottom to top conveys the message of moderation. The wide base of each MyPyramid band represents foods with a lot of nutrients and little or no added sugars or solid fat. The goal is to eat these foods more often. The top of each band narrows as foods with more added sugars or solid fats should be eaten less often.

Proportionality

Proportionality is also represented in MyPyramid by the width of each band. In general, more food should be eaten from the groups with the wider bands and less from those groups with narrower bands over a period of a few days. The widths serve as a general guide, not exact proportions. How much you choose from each food group depends on your body's nutritional and caloric needs.

Physical Activity

Physical activity was added to MyPyramid to show how vital it is to one's health. Eating right is one very important piece of a healthy lifestyle, but physical activity is critical for good health. MyPyramid recommends that everyone get at least 30 minutes of moderate or vigorous physical activity daily. The physical activity you choose to do should increase your heart rate and can include moderate or intense activities.

Moderate Activities

• Walking briskly

• Jogging

• Playing tennis

• Light weightlifting

• Gardening, yard work

Intense Activities

• Running

• Aerobics

• Heavy yard work

• Swimming

• Heavy weightlifting

• Bicycling

• Basketball and other sports

Mix it up!

You can do all 30 minutes of your physical activity at one time, or you may split it up. If you do 15 minutes of aerobics in the morning, and 15 minutes of yard work after work, that makes 30 minutes. This is a good opportunity for you to try new things! Take the group fitness class at your local gym that you've always wanted to try, or learn how to rock climb. Physical activity is fun and can be a nice break from your usual routine. It also helps reduce stress.

Personalization

The name MyPyramid represents a personalized approach to healthy eating. People of different ages, heights, and activity levels have varied requirements for the food groups of MyPyramid. To get your personalized recommendations for each food group, go to http://www.MyPyramid.gov. Enter your age, height, weight, sex, and activity level to find out what is best for you. The amounts of certain foods recommended by MyPyramid are important because they can help control weight and protect against diet-related diseases.

Gradual Improvement

Setting goals is easy. The hard part is reaching those goals. One of the most important messages of MyPyramid is that you don't have to make all of the changes at once. You are more likely to be successful if you take small steps to reach larger goals. Changing to a healthy lifestyle is a big step for most people. Instead of trying to change overnight, it is best to take small steps. Make one small change every day or every week and, in time, you will reach your goal of eating healthy and getting the right amount of physical activity.

Conclusion

MyPyramid offers a lot of information about how you and your family can live a healthier lifestyle. In addition to personal recommendations, there is in-depth material on each of the major food groups, as well as games and coloring sheets for the kids. MyPyramid is a great resource for people who are ready to learn more about living a healthier life. Just remember to choose foods from all the colored bands of MyPyramid—make sure the foods you choose are nutrient dense (provide lots of the critical nutrients we need for good health) and in the right amounts for you. Then, add some fun and stress-relieving physical activity to your day, and you will be on the right path to achieving your goal of a healthier you! For more information about MyPyramid, contact one of the following reliable sources in your county:

• Cooperative Extension Family and Consumer Sciences (FCS) educator (look in the blue pages of your telephone book). Florida Extension offices are listed online at http://solutionsforyourlife.ufl.edu/map/.

• WIC nutritionist at your county Health Department (also in the blue pages of your telephone book).

• For a referral to a registered dietitian (RD) in your area, you can call the Florida Dietetic Association at (850) 386–8850, or check the yellow pages of your phone book.

Recommended Web Sites

MyPyramid.gov fully explains MyPyramid, MyPyramid for Kids, MyPyramid for Preschoolers, and MyPyramid for Pregnancy and Breastfeeding. The site provides materials that can be printed and used for educational purposes. MyPyramid.gov allows people to enter basic information and receive personalized recommendations—features include a menu planner, interactive tracker tools, and a food encyclopedia (MyFoodapedia). Games for children are also at this site!

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, Dean.

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