New Food Guide Pyramid introduced

The USDA recently unveiled 'My Pyramid' as a replacement to the Food Guide Pyramid originally introduced in 1992. My Pyramid incorporates recommendations from the 2005 Dietary Guidelines for Americans and emphasizes the need for a more individualized approach to improving diet and lifestyle.

The Dietary Guidelines provide authoritative advice for people 2 years of age and older about how proper dietary habits can promote health and reduce the risk of major chronic diseases. My Pyramid adds to that the ability to customize an eating plan based on a person’s age, gender and activity level.

What is new in My Pyramid?

'Steps to a Healthier You' — an emphasis on gradual improvement by taking small steps to improve diet and lifestyle.
Activity goals — recommendations based on health goals (reduce risk of chronic disease, lose weight or maintain weight).
Portion sizes — based on ounces and cups, rather than 'servings,' making it easier to determine how much to eat.
More fruits and veggies — this can’t be emphasized too much!
Focus on whole grains — half of total grains eaten should be whole grains.
Dairy products — Everyone over 8 years needs a solid 3 servings of reduced-fat calcium-rich dairy products.
A discretionary calorie allowance —used for either more foods than the guide recommends or extras such as sweets, sauces/dressings or alcohol, once basic nutrient needs are met.
Sodium — Keep intake at or below 2300 mg. a day.
Food safety strategies for avoiding food-borne illness.

What advice hasn’t changed?

Eat a variety of foods from all food groups for optimal nutrient intake.
Portions count. If your goal is to lose weight, reduce your portion sizes in all food groups rather that cut out a whole food group.
Reduce total fat intake and choose fat forms that are monounsaturated and polyunsaturated, such as olive oil, canola oil, nuts and fish, while limiting saturated and trans fats.

Visit http://www.mypyramid.gov/ and enter your gender, height and weight for more personalized recommendations on calorie level, activity goals and the recommended number of servings from each food group. Find general food guidance and suggestions for making smart choices from each food group - even learn about alternative options for those who are vegetarian or lactose intolerant.

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