The New 2005 MyPyramid By Geraldine Harrison-Foote, UNEP Coordinator

In April of 2005, the United States Department of Agriculture (USDA) released the newly revised "MyPyramid" to replace the former 1992 Food Guide Pyramid. MyPyramid includes the latest nutrition science information that reflects the 1) new nutrient standards or dietary reference intakes (DRIs), 2) new Dietary Guidelines, and 3) Food consumption and composition data. The new food guide was also revised to improve the consumers' implementation and utilization of the Pyramid through effective motivational (new graphic and slogan) and educational (education framework, consumer messages, website, and interactive) tools.

The latest scientific information is based upon the DRIs from the National Academy of Sciences' Institute of Medicine; recommended intake levels for vitamins, minerals, and macronutrients; current recommendations issued from 1997-2004; the Dietary Guidelines for Americans 2005; and the Food Intake Patterns. The revised MyPyramid and the 2005 Dietary Guidelines for Americans are a part of the new Food Guidance System for Americans. Both the Guidelines and the Pyramid are essential tools developed for consumers by USDA to assist Americans with choosing healthier food and lifestyle choices.

The new MyPyramid has placed emphasis on individualized approaches to making healthier food and lifestyle choices daily. Understanding the new food guide is easy. MyPyramid differs from the old guide in many ways. For example, the new guide is color-coded and the food groups are represented in a vertical or up and down fashion as compared to the old guide that consisted of horizontal groups.

MyPyramid includes the following:

• Activity: The steps and the person climbing the steps represents exercise and the importance of daily physical activity.
• Moderation: Moderation is represented by the size of each band from bottom to top. Foods that contain little or no solid fats or added sugars are displayed by the wider base or bottom band of the food groups in the pyramid. Foods that are found in these groups should be consumed more often than the foods found in the groups within the bands whose top is narrow. The food group bands that have more narrow bands contain more added sugars and solid fats than other groups. More foods from this group may be eaten if you are active.
• Personalization: The person standing on the steps, the slogan, and the URL symbolizes personalization on the MyPyramid.
• Proportionality: The different widths of the food group bands represents proportionality. A general guide to the amount of food chosen from each food group is based upon an estimated amount and indicated by the width of each band.
• Variety: The six color bands of the Pyramid are representative of variety including the 5 food groups and the oil group. The Guide suggests that eating a variety of food is necessary for optimal health.
• Gradual Improvement: The slogan "Steps to a Healthier You" supports the idea of gradual improvement by making healthier food and lifestyle choices daily to improve overall health.

MyPyramid is available to help you plan healthy meals by making wiser food choices. MyPyramid is also color-coded as follows:

Eat at least 3 oz. of whole grain cereals, breads, crackers, rice, or pasta every day 1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta	Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens Eat more orange vegetables like carrots and sweet potatoes Eat more dry beans and peas like pinto beans, kidney beans, and lentils	Eat a variety of fruit Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices	Go low-fat or fat-free when you choose milk, yogurt, and other milk products If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages	Choose low-fat or lean meats and poultry Bake it, broil it, or grill it Vary your protein routine--choose more fish, beans, peas, nuts, and seeds
For a 2,000-calorie diet, you need the amounts below from each food group. To find the amounts that are right for you, to to MyPyramid.gov
Eat 6 oz. every day	Eat 2-1/2 cups every day	Eat 2 cups every day	Get 3 cups every day [For kids ages 2 to 8, it's 2]	Eat 5-1/2 oz. every day
Find your balance between food and physical activity Be sure to say within your daily calorie needs. Be physically active for at least 30 minutes most days of the week. About 60 minutes a day of physical activity may be needed to prevent weight gain. For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required. Children and teenagers should be physically active for 60 minutes every day, or most days.			Know the limits on fats, sugars, and salt (sodium) Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine, 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 sugars. Added sugars contribute calories with few, if any, nutrients.

The orange group is the grains group. MyPyramid suggests you eat 6 ounces of grains daily; half should be whole grains. For example, consider eating a slice of bread, a cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta.

The green group is the vegetable group. You should eat at least 2-1/2 cups daily of dark-green vegetables such as broccoli or spinach; orange vegetables like carrots and sweet potatoes; and lastly, more dry beans and peas like pinto beans, kidney beans, and lentils.

The red group makes up the fruit group. MyPyramid recommends you eat 2 cups of varied fresh, frozen, canned, or dried fruit, but go easy on fruit juices.

The blue group is the milk group. MyPyramid suggests you consume 3 cups of calcium-rich foods in your diet and low fat or fat-free foods when you choose milk, yogurt, and other milk products. If you are unable to consume beverages and foods from the milk group, consider lactose-free products or other foods or beverages fortified with calcium.

The purple group is the meat and dry beans group. Go lean by baking, broiling, or grilling protein such as lean meats and poultry, or vary your protein by eating more fish, beans, peas, nuts, and seeds. You should eat at least 5-1/2 oz every day.

The yellow group, although not listed, represents fats, oil, and sweets. All foods found in this group should eaten in small amounts.

The new MyPyramid is a tool that should be used as a guide to individualize your nutrient needs according to your age, sex, nutrition needs, and activity level. One size does not fit all . Remember to:

• Focus on fruits
• Vary your veggies
• Get your calcium-rich foods
• Make half your grains whole
• Go lean with protein
• Know the limits on fats, salt, and sugar

References
American Dietetic Association. (2005). MyPyramid.gov. Retrieved September 23, 2005.

United States Department of Agriculture. (April 2005). MyPyramid---getting started. Center for Nutrition Policy and Promotion. Retrieved September 23, 2005.

United States Department of Agriculture. (2005). MyPyramid: [and click on USDA's New Food Guide System to download PowerPoint file]. Center for Nutrition Policy and Promotion. Retrieved September 23, 2005.

United States Department of Agriculture. (2005). MyPyramid food guide system: Education framework. Center for Nutrition Policy and Promotion. Retrieved September 23, 2005.