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MyPyramid: Choose Healthful Foods for a Balanced Diet

MyPyramid is an interactive tool that helps you choose healthful foods from all five food groups, based on the Dietary Guidelines for Americans. Focus on fruits, vary your veggies, get calcium-rich foods, make half your grains whole, go lean with protein, and limit certain foods. Balancing food and physical activity is key to a nutrient-dense and balanced diet.

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MyPyramid: Choose Healthful Foods for a Balanced Diet

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  1. MyPyramid is a tool that can help you choose healthful foods for all your meals and snacks.

  2. Dietary Guidelines for Americans • MyPyramid • nutrient-dense

  3. Guidelines for Eating Right and Active Living • MyPyramid helps you apply what you know about nutrients to choose healthful foods. • Choosing a variety of foods from each food group will provide all the nutrients your body needs.

  4. Guidelines for Eating Right and Active Living • The Dietary Guidelines for Americansprovide science-based advice for healthful eating and information on the importance of active living. Dietary Guidelines for Americans A set of recommendations about smart eating and physical activity for all Americans

  5. Guidelines for Eating Right and Active Living • The of the Dietary Guidelines advice can be summed up in three key guidelines: Make smart choices from every food group. Find your balance between food and activity. Get the most nutrition out of your calories.

  6. The Five Food Groups Grains Vegetables Fruits Milk Meats and Beans

  7. MyPyramid • Use MyPyramid to choose foods from all five of the food groups. MyPyramid An interactive guide to healthful eating and active living.

  8. MYPLATE • Each of MyPlate’s colored bands represents a different food group.

  9. Your Best Choices Focus on fruits. Vary your veggies. Get your calcium-rich foods. Dietary Guidelines Recommendations Make half your grains whole. Go lean with protein. Limit certain foods.

  10. Your Best Choices • Focus on fruits. • Eat a variety of fruits. Fresh whole fruits that provide fiber are a better choice than fruit juice.

  11. Your Best Choices • Vary your veggies. • Try to eat a good mix of different types of vegetables each day, including dark green and orange vegetables.

  12. Your Best Choices • Get your calcium-rich foods. • Low-fat and fat-free dairy products are good choices. You can also get calcium by choosing calcium-fortified foods and beverages.

  13. Your Best Choices • Make half your grains whole. • Get at least three ounces of brown rice or whole-grain cereals, breads, crackers, and pasta each day.

  14. Your Best Choices • Go lean with protein. • Choose lean meats and poultry. Try getting more of your protein from fish, beans, peas, nuts, and seeds.

  15. Your Best Choices • Limit certain foods. • Avoid foods that are high in fat— especially saturated fats and trans fats. Also, limit foods with salt and added sugars.

  16. Balancing Food and Physical Activity • Balance the energy in the foods with regular physical activity. • The guidelines recommend that teens should be physically active for 60 minutes almost every day.

  17. Getting the Most Nutrition Out of Your Calories • Choose nutrient-densefoods. If your overall diet is nutrient dense, your eating plan can include an occasional treat. nutrient-dense a high ratio of nutrients to calories

  18. Healthful Eating Patterns • You can use My Plateand the information in the Dietary Guidelines to plan all your meals and snacks. • MyPlate is flexible enough to adapt to just about any eating style.

  19. Healthful Eating Patterns • Use the plate diagram to visualizehow a healthful meal might look on your plate.

  20. Starting the Day Off Right • After eight hours of sleep, your body needs to refuel. • Eating breakfast has many benefits.

  21. Starting the Day Off Right • Many different foods can be part of a healthful breakfast.

  22. Sensible Snacks Fresh fruit • There are plenty of healthful foods that you can easily enjoy when you need a quick bite. Cut-up vegetables String cheese Unsalted nuts Air-popped popcorn Fat-free yogurt Bread sticks

  23. Eating Right When Eating Out • Follow these guidelines to make healthful food choices when you eat away from home. Watch portion sizes. Pay attention to how foods are prepared. Add fresh vegetables and fruits. Go easy on toppings. Don’t drink your calories.

  24. After You ReadReviewing Facts and Vocabulary • What are the five basic food groups? • Grains, vegetables, fruits, milk, and proteins

  25. After You ReadReviewing Facts and Vocabulary • What kinds of foods are best to avoid or limit? • Foods high in fats (especially saturated fats and trans fats), salt, and added sugars

  26. After You ReadReviewing Facts and Vocabulary • Provide two examples of nutrient dense foods. • Sample answers: Low-fat milk, steamed vegetables

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