MyPyramid Guide for a Balanced Diet

1. Is Your Diet BalancedMyPyramid: Steps To A Healthier You Janice Hermann, PhD, RD/LD Oklahoma Cooperative Extension Service Nutrition Specialist

2. MyPyramid • Guide for planning a healthful diet

3. MyPyramid: Food Groups • Grains • Vegetables • Fruits • Oils • Milk • Meat and Beans

4. MyPyramid Diet Plan • Recommended calorie intake based on: • Gender • Age • Physical Activity • Amount of food recommended from each food group is based on calorie level

5. Example 2,000 Calorie MyPyramid Plan • 6 ounces Grains • 2 ½ cups Vegetables • 2 cups Fruits • 3 cups Milk • 5 ½ ounces Meat and Beans • 6 teaspoons Oil • 267 Discretionary Calories • 6–8 cups Fluid

6. Grain Group: Make Half Your Grains Whole • Any food made from grains • Whole grains • Refined grains • Half the grains should whole grains

7. Grain Group: Make Half Your Grains Whole • In general 1 ounce from the grains group is: •  1 slice of bread • 1 cup of ready-to-eat cereal • ½ cup of cooked rice, cooked pasta, or cooked cereal

8. Vegetable Group: Vary Your Veggies • Any vegetable or 100% vegetable juice • Five subgroups • Dark green • Orange • Dry beans and peas • Starchy • Other

9. Vegetable Group: Vary Your Veggies • In general 1 cup from the vegetable group is: •  1 cup of raw or cooked vegetables or vegetable juice • 2 cups of raw leafy greens is considered as 1 cup from the vegetable group

10. Fruit Group: Focus on Fruits • Any fruit or 100% fruit juice • Choose fruits without added sugar

11. Fruit Group: Focus on Fruits • In general 1 cup from the fruit group is: •  1 cup of fruit or 100% fruit juice • ½ cup of dried fruit

12. Milk Group: Get Your Calcium-Rich Foods • Milk and milk products that provide calcium • Does not include foods made from milk with little or no calcium • Choose fat-free or low-fat milk and milk products

13. Milk Group: Get Your Calcium-Rich Foods • In general 1 cup from the milk group is: •  1 cup of milk or yogurt • 1 ½ ounces of natural cheese • 2 ounces of processed cheese

14. Meat and Beans Group: Go Lean with Protein • Meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds • Dry beans and peas • Choose lean or low-fat • Fish, nuts, and seeds contain healthy oils

15. Meat and Beans Group: Go Lean with Protein • In general 1 ounce from the meat and beans group is: •  1 ounce of meat, poultry or fish • ¼ cup cooked dry beans • 1 egg • 1 tablespoon of peanut butter • ½ ounce of nuts or seeds

16. Oils: Know Your Oils • Liquid at room temperature • From plants and from fish

17. Oils • Oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats • While some oil is needed for health, oils still contain calories.

18. Solid Fats • Some plant oils, such as coconut oil and palm kernel oil, are high in saturated fats • These are considered as solid fats  • Solid fats are not counted as oils, they are counted as “extra” calories

19. Discretionary or “Extra” Calories • Choose • Lowest fat • No-sugar-added • Left over calories are “extra” calories • “Extra” calories can be used on: • Solid fats • Added sugars • Alcohol • Extra food from food groups 

20. Summary • Eating the suggested amounts of foods from each MyPyramid food group can help you get the nutrients you need within your recommended calories

21. Summary • Choose a variety of foods •  Choose lowest fat and no-sugar-added •  Keep solid fats and added sugars within “extra” calories •  Drink 6 to 8 cups of fluid each day

22. Summary • Make half your grains whole grain • Eat a variety of vegetables • Choose fruits without added sugar • Choose fat-free or low-fat milk and milk products • Choose lean or low-fat meats and poultry • Most fats should be polyunsaturated or monounsaturated fats