In 1992, the US Department of Agriculture (USDA) developed the Food Guide Pyramid. This handy visual reminded people which foods we could eat in large quantities and which foods we should moderate. In April 2005, with recommendations from the US Department of heath and Human Services (DHHS) as well as the Dietary Guidelines for Americans, MyPyramid was born.
The Old Food Pyramid
The old food pyramid had 4 layers stacked on top of each other and indicated the number of servings suggested per food group.
- Bread, Cereal, Rice & Pasta Group (at the base): 6-11 servings
- Vegetable Group (2nd layer): 3-5 servings
- Fruit Group (2nd layer): 2-4 servings
- Milk, Yogurt & Cheese Group (3rd layer): 2-3 servings
- Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group (3rd layer): 2-3 servings
- Fats, Oils & Sweets (top of the pyramid): use sparingly
The New MyPyramid
The new food pyramid, the MyPyramid food guidance system was developed with the idea that one size doesn’t fit all and healthy eating is not universal, but dependent upon multiple factors. The recommended daily amounts depend on age, sex, and the level of physical activity. Instead of horizontal layers building upon each other, MyPyramid is a rainbow of vertical bands: orange, green, red, yellow, blue, and purple.
- Grains (orange band): 3 – 8 ounces*
- Vegetables (green band): 1 – 3 cups
- Fruits (red band): 1 – 2 cups
- Milk and dairy (blue band): 2 – 3 cups
- Meat and beans (purple band): 2 – 6.5 ounces
- Oils (yellow band): 3 – 7 teaspoons
*1 ounce of grains is equivalent to a slice of bread or ½ cup of cooked rice, pasta or cereal
Dietary Improvements
As you can see, the general proportions are about the same. Daily food intake is greater for grains, fruits and vegetables, smaller for milk and meat products, and limited for oils. However, MyPyramid also differentiates between whole grains and refined grains, recommending at least 3 ounces of whole grain products. Dark green and orange vegetables are promoted. A variety of fruits are recommended. Low-fat, fat-free or lactose-free dairy products are suggested for calcium sources. And lean or low-fat meats as well as fish, beans, nuts, seeds and peas are offered to meet protein intake.
In addition to the revisions made to the appearance and measurements of the pyramid, MyPyramid also suggests a balance between food intake and physical activity. Daily exercise of 30 – 60 minutes is recommended.
