USDA Pyramid

The United States Department of Agriculture has an organization within the department called the Center for Nutrition Policy and Formation. This organization was formed in 1994 with its mission to improve the nutrition and overall well being of Americans. A few ways they do this are through the Dietary Guidelines for America, Healthy Eating Index, U.S. Food Plans, and Nutrient Content of U.S. Food Delivery. This blog we will talk about their MyPyramid Food Guidance System.

It's first important to know the parts to the pyramid itself. On the main website, they have an interactive picture where you can click on a different color in the pyramid to get more information on that part of your diet. The first color is orange, which talks about grains. They suggest eating 3 ounces of whole grains every day. When buying, look for the word "whole" on the package. The second color is green, which talks about vegetables. They suggest you eat more dark green vegetables and orange vegetables, and more green peas. The third color, red, discusses fruit and they suggest you eat a wider variety of fruits. You can choose from fresh, frozen or canned fruits and you should not rely on fruit juices as a substitute. The second to last color is blue, and discusses the importantance of milk. You should buy low-fat or fat free milk. If you are lactose-intolerant, soy milk is a good alternative. The last color is purple and discusses meat and beans. Choose lean meats, and bake/broil/grill it. Don't fry it!

The website also has great tips on how to incorporate these parts of the pyramid into your diet. There is a link called, "Tips and Resources".

They also have an interactive portion to help you find the amount of each pyramid you need daily. This is called the "MyPyramid Plan". I decided to put in my information and see what I need to do. All I had to do was give them my age, height, weight and a rough estimate of the time I spend on a daily work out. It was easy, you should do it! Here are my results:

Eat these amounts from each food group daily. This plan is a 2400 calorie food pattern. It is based on average needs for someone like you. (A 20 year old female, 5 feet 9 inches tall, 145 pounds, physically active 30 to 60 minutes a day.) Your calorie needs may be more or less than the average, so check your weight regularly.

Grains - 8 ounces

Vegetables - 3 cups

Fruits - 2 cups

Milk - 3 cups

Meat and Beans - 6.5 ounces

1. Make Half Your Grains Whole
Aim for at least 4 ounces of whole grains a day.
2. Vary Your Veggies
Aim for this much every week:

Dark Green Vegetable: 3 cups weekly

Orange Vegetables :2 cups weekly

Dry Beans & Peas : 3 cups weekly

Starchy Vegetables : 6 cups weekly

Other Vegetables : 7 cups weekly
Oils & Discretionary Calories: Aim for 7 teaspoons of oils a day
3. Physical Activity
Physical activity is also important for health. Adults should get at least 30 minutes of moderate level activity most days. Longer or more vigorous activity can provide greater health benefits. Click here to find out if you should talk with a health care provider before starting or increasing physical activity. Click here for more information about physical activity and health.

They offer tips on how I can achieve this goal daily, and they also offer an option where I can fill out information to recieve results that would help me lose weight.

To get started, go to MyPyramid.gov. Explore the website, learn, and make yourself healthier.