Food Pyramid

By Amy Paturel

Even the government has caught on to the idea that a healthy eating plan is not one-size-fits-all. We all have different nutrient needs, different preferences and different activity levels. And the government's new spin on their old food guidelines, called MyPyramid, presents dietary recommendations that recognize -- and even celebrate -- individual differences.

What's Different About MyPyramid?
The new pyramid is still divided by food groups such as grains, vegetables, milk, meat and beans, and fruit. Within each category, MyPyramid provides specifics such as "aim for at least 3 ounces of whole grains a day," "go easy on fruit juices," "go low-fat or fat-free when you choose milk, yogurt or cheese," and "choose low-fat or lean meats and poultry." It also provides an allowance of "extras" (read fats and sugars) -- up to 265 calories a day.

Unlike previous food pyramids, MyPyramid emphasizes activity, suggesting a minimum of 30 minutes of exercise every day. And best of all, it's personalized: Just enter your age, gender and physical activity level and instantly, you're given a personalized diet plan including calorie requirements and food suggestions. Even though MyPyramid allows for personalization, one person's results aren't going to be all that different from another's.

Here's an overview of MyPyramid's food groups and what you can expect to eat:

Grains
Grains make up the largest portion of the pyramid, emphasizing "whole" grains over refined products. Instead of white bread or rice, choose whole wheat and brown rice. Substitute whole-wheat flour for white flour in recipes. And beware of "brown" colored foods that are not whole grain (choose foods with whole wheat or whole grain listed first in the ingredient list, not enriched flour).

Vegetables
Buy fresh, seasonal vegetables. They cost less and taste better, too. Stock your freezer with frozen veggies for quick nuking. And make sure you pick a variety of vegetables for maximum antioxidant punch. Load up sandwiches with extra tomatoes and lettuce and sneak bell peppers, onions, carrots and celery into salads, casseroles and entrees.

Fruit
Like vegetables, fruits taste best when they're fresh and in season. When your favorites are no longer available, don’t be afraid to buy frozen. Fill your pantry with canned and dried fruits and keep whole and cut up fruit on hand for easy snacking. You can even substitute applesauce for oil when baking. Just go easy on the juice.

Oils
The smallest portion of the MyPyramid symbol, oils are liquid at room temperature. For the most part, these oils are high in monounsaturated and polyunsaturated fat and low in saturated fat –- except for a few plant oils like coconut, palm and palm kernel. Some foods are also high in oil, including nuts, olives, some fish and avocados.

Dairy
Critical for maintaining and building bone, milk, cheese and yogurt are rich sources of calcium, potassium and Vitamin D -- a nutrient in seemingly short supply in most American diets. And the latest research shows that dairy may also play a role in weight control. If you usually drink whole dairy products, try switching to low-fat or fat-free varieties -- and strive for about three servings a day.

Meat/Poultry/Fish
In addition to providing lean protein, meat, poultry and fish are also rich sources of B vitamins, vitamin E, iron, zinc and magnesium – and in the case of fish, omega-3 fatty acids. Choose lean or low-fat meat and poultry. Order egg whites or egg substitutes, which are lower in cholesterol and fat. And grill, roast, broil or bake meat, poultry and fish instead of frying.

More Dietary Guidelines