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Is Your Diet Balanced MyPyramid: Steps To A Healthier You. Janice Hermann, PhD, RD/LD Oklahoma Cooperative Extension Service Nutrition Specialist. MyPyramid. Guide for planning a healthful diet. MyPyramid: Food Groups. Grains Vegetables Fruits Oils Milk Meat and Beans.

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is your diet balanced mypyramid steps to a healthier you

Is Your Diet BalancedMyPyramid: Steps To A Healthier You

Janice Hermann, PhD, RD/LD

Oklahoma Cooperative Extension Service

Nutrition Specialist

mypyramid
MyPyramid
  • Guide for planning a healthful diet
mypyramid food groups
MyPyramid: Food Groups
  • Grains
  • Vegetables
  • Fruits
  • Oils
  • Milk
  • Meat and Beans
mypyramid diet plan
MyPyramid Diet Plan
  • Recommended calorie intake based on:
    • Gender
    • Age
    • Physical Activity
  • Amount of food recommended from each food group is based on calorie level
example 2 000 calorie mypyramid plan
Example 2,000 Calorie MyPyramid Plan
  • 6 ounces Grains
  • 2 ½ cups Vegetables
  • 2 cups Fruits
  • 3 cups Milk
  • 5 ½ ounces Meat and Beans
  • 6 teaspoons Oil
  • 267 Discretionary Calories
  • 6–8 cups Fluid
grain group make half your grains whole
Grain Group: Make Half Your Grains Whole
  • Any food made from grains
    • Whole grains
    • Refined grains
  • Half the grains should whole grains
grain group make half your grains whole1
Grain Group: Make Half Your Grains Whole
  • In general 1 ounce from the grains group is:
    •  1 slice of bread
    • 1 cup of ready-to-eat cereal
    • ½ cup of cooked rice, cooked pasta, or cooked cereal
vegetable group vary your veggies
Vegetable Group: Vary Your Veggies
  • Any vegetable or 100% vegetable juice
  • Five subgroups
    • Dark green
    • Orange
    • Dry beans and peas
    • Starchy
    • Other
vegetable group vary your veggies1
Vegetable Group: Vary Your Veggies
  • In general 1 cup from the vegetable group is:
    •  1 cup of raw or cooked vegetables or vegetable juice
    • 2 cups of raw leafy greens is considered as 1 cup from the vegetable group
fruit group focus on fruits
Fruit Group: Focus on Fruits
  • Any fruit or 100% fruit juice
  • Choose fruits without added sugar
fruit group focus on fruits1
Fruit Group: Focus on Fruits
  • In general 1 cup from the fruit group is:
    •  1 cup of fruit or 100% fruit juice
    • ½ cup of dried fruit
milk group get your calcium rich foods
Milk Group: Get Your Calcium-Rich Foods
  • Milk and milk products that provide calcium
    • Does not include foods made from milk with little or no calcium
  • Choose fat-free or low-fat milk and milk products
milk group get your calcium rich foods1
Milk Group: Get Your Calcium-Rich Foods
  • In general 1 cup from the milk group is:
    •  1 cup of milk or yogurt
    • 1 ½ ounces of natural cheese
    • 2 ounces of processed cheese
meat and beans group go lean with protein
Meat and Beans Group: Go Lean with Protein
  • Meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds
  • Dry beans and peas
  • Choose lean or low-fat
  • Fish, nuts, and seeds contain healthy oils
meat and beans group go lean with protein1
Meat and Beans Group: Go Lean with Protein
  • In general 1 ounce from the meat and beans group is:
    •  1 ounce of meat, poultry or fish
    • ¼ cup cooked dry beans
    • 1 egg
    • 1 tablespoon of peanut butter
    • ½ ounce of nuts or seeds
oils know your oils
Oils: Know Your Oils
  • Liquid at room temperature
  • From plants and from fish
slide17
Oils
  • Oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats
  • While some oil is needed for health, oils still contain calories.
solid fats
Solid Fats
  • Some plant oils, such as coconut oil and palm kernel oil, are high in saturated fats
    • These are considered as solid fats 
  • Solid fats are not counted as oils, they are counted as “extra” calories
discretionary or extra calories
Discretionary or “Extra” Calories
  • Choose
    • Lowest fat
    • No-sugar-added
  • Left over calories are “extra” calories
  • “Extra” calories can be used on:
    • Solid fats
    • Added sugars
    • Alcohol
    • Extra food from food groups 
summary
Summary
  • Eating the suggested amounts of foods from each MyPyramid food group can help you get the nutrients you need within your recommended calories
summary1
Summary
  • Choose a variety of foods
  •  Choose lowest fat and no-sugar-added
  •  Keep solid fats and added sugars within “extra” calories
  •  Drink 6 to 8 cups of fluid each day
summary2
Summary
  • Make half your grains whole grain
  • Eat a variety of vegetables
  • Choose fruits without added sugar
  • Choose fat-free or low-fat milk and milk products
  • Choose lean or low-fat meats and poultry
  • Most fats should be polyunsaturated or monounsaturated fats