How to follow the Nutrition Pyramid

Many of us probably have learned about the Nutrition Pyramid or Food Guide Pyramid at some point in ours lives. Whether it be from a health ed or nutrition course we took in school.

The Nutrition Pyramid offers some very valuable information for those who choose to use it properly. It can also help you lose the weight you've always wanted to by helping you understand what you are eating.

What Does the Nutrition Pyramid Tell Me?

The Pyramid separates your food into 6 different food groups:

• Grains (orange)
  
• Vegetables (green)
  
• Fruits (red)
  
• Dairy & Calcium-rich foods (blue)
  
• Meats, beans, and fish (purple)
  
• Fats and Oils (yellow)

Grains

Bread, cereal, rice and pasta fall under this category. This groups provides us with the majority of our energy requirements. The Pyramids requires you to focus on whole grains by eating at least 3 oz. of whole grains every day.

For a 2000 calorie diet you can eat 6 oz. of grains.

Vegetables

The Nutrition Pyramid wants you to have variety in the vegetables you eat. This is because vegetables provide us with a lot of vitamins and minerals. Make your vegetables colorful. Eat green, yellow, orange, and green vegetables.

For a 2000 calorie diet you should eat at least 2 1/2 cups of vegetables every day.

Fruits

Fruits are a great source of vitamins A and C and in minerals like potassium. They are also a great source of fiber. You should try and focus on fresh or frozen fruit. Juices lack fiber and can lose some it's nutritional value. Stay away from fruits in syrup. Talk about sugar overload.

You should eat 2 cups a day for a 2000 calorie diet.

Dairy

Your bones can absorb calcium up into your early 30s, so you should always keep you calcium uptake going. It will help maintain your bone density and prevent osteoporosis. Foods like cheese, yogurt, milk and tofu are great sources for calcium and vitamin D. Try and make sure they are low fat as well.

If you are lactose intolerant, tofu might be a great option for you. You can also try yogurt with live cultures or taking a calcium supplement.

3 cups a day will keep your bones very happy.

Meats & Protein

This category includes beef, poultry, fish, beans, nuts and seeds. You should try to stick with lean protein and minimize intake of red meat. Stay away from frying and emphasize baking, broiling, or grilling.

5 1/2 oz a day is perfect for a 2000 calorie diet.

Remeber a cup is about the size of a baseball or tennis ball and 3 oz of meat is about the size of the palm of your hand.

Find Balance Between Food and Physical Activity

• Be sure to stay within your calorie needs.
  
• Be physically active fro a least 30 minutes most days of the week.
  
  
• About 60 minutes a day of physicial activity may be needed to prevent weight gain.
  
  
• For sustaining weight loss, at least 60-90 minutes a day of physical activity may be required.
  
  
• Children and teenagers should be physically active for 60 every day or most days.

now The Limits on Fats, Sugars, and Salt (Sodium)

• Make sure most of your fat sources are from fish, nuts, and vegetable oils.
  
  
• Limit solid fats like butter, stick margerine, shortening, and lard, as well as foods that contain these.
  
  
• Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
  
  
• Choose food and beverages low in added sugar. Added sugars contribute to calories with few, if any, nutrients.

Follow the MyPyramid Guides and you will be able to maintain a healthy weight and an active lifestyle.

Visit mypyramid.gov for more information on the food guide pyramid. You can also input your specific age and weight to determine you Nutrition Pyramid.