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THE 2005 FOOD GUIDE PYRAMID
The food guide pyramid was developed as a tool to help guide food choices. It was developed by the United States Department of Agriculture (USDA) and its recommendations correspond with the 2005 Dietary Guidelines for Americans (see below).
The pyramid continues to focus on the importance of obtaining nutrients from five major food groups and has added a new section on “discretionary” calories. These are the extra calories you may have in a day. The main messages from the pyramid are to select at least half of grains servings as whole grain; vary your vegetable choices to incorporate a wide range of vitamins and minerals; focus on fruit; get calcium rich foods; go lean with protein; and know your fats (healthy versus less healthy). Other important messages include the importance of variety and moderation in food choices, appropriate food portions, and a gradual improvement in food choices and physical activity.
The overarching theme, as illustrated in the new shape of the pyramid, is to balance calorie intake with physical activity for weight management and good health. The pyramid can be personalized to meet individual needs by accessing their website: www.mypyramid.gov. You can learn how many servings you need from each of the food groups as well as track your food intake and physical activity.
2005 Dietary Guidelines
Dietary Guidelines
for Americans is published jointly every 5 years by the Department
of Health and Human Services (HHS) and the Department
of Agriculture (USDA). The Guidelines provide authoritative advice
for people two years and older about how good dietary habits can
promote health and reduce risk for major chronic diseases.
Dietary Guidelines 2005
Top 10 Tips
-
Fruits and Vegetables - Consume 2 cups of fruit and 2 ½ cups of vegetables per day.
-
Vegetables - Include a variety of vegetables including dark green (broccoli, spinach, romaine, collard, turnip, mustard greens), orange (carrots, sweet potatoes, winter squash, pumpkin), legumes (pinto beans, kidney beans, lentils, chickpeas, tofu), starchy vegetables (white potatoes, corn, green peas) and other vegetables (tomatoes, tomato juice, lettuce, green beans, onions) every week.
-
Whole grain foods - Consume 3 or more ounces (at least half of your servings) of whole grain foods per day.
-
Dairy - Consume 3 cups of low fat dairy products (milk, yogurt, cheese) every day.
-
Protein Foods - Consume approximately 6 ounces of meat, poultry and fish per day.
-
Fats - Consume foods high in saturated fat, trans fat, cholesterol, sodium, added sugars and alcohol in moderation (10-15% total calories). Consume no less than 20% and no more than 35% total fat from the diet with most fat from monounsaturated fats which include fish, nuts and vegetable oils.
-
Nutrient-dense foods - Include a variety of vitamin E rich foods (cereals, sunflower seeds, almonds, vegetable oils, mixed nuts, turnip greens), vitamin C rich foods (guava, red and green peppers, kiwi fruit, oranges, grapefruit juice) and food sources rich in potassium (sweet potato, tomato paste, beet greens, baked potato, white beans, yogurt, prune juice) on a regular basis.
-
Fiber rich foods - Include a variety of fiber rich foods including beans (navy, kidney, white, pinto, black, lima, soy, split peas, chickpeas), bran and wheat cereals, artichoke, sweet potato, pears, green peas, raspberries, mixed vegetables, dried fruits, apples, spinach and almonds.
-
Discretionary Calories - These include fats and sweets and should make up approximately 10-15% total calories.
-
Physical Activity - To reduce the risk of chronic disease, engage in at least 30 minutes of moderate intensity physical activity (walking briskly, mowing the lawn, dancing, swimming, or bicycling) most days of the week.
Prepared by: Amy Magnuson, MS, RD, LD/N 2-05
Source: Dietary Guidelines for Americans 2005, US Department of Health
and Human Services, US Department of Agriculture. www.healthierus.gov/dietaryguidelines
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