My Pyramid
The new My Pyramid helps consumers follow the Dietary Guidelines for Americans. The Pyramid provides a visual framework for consumers to see the recommended number of servings of food from recognizable food groups in serving sizes expressed in household measures.
A range of servings for each food group allows for the different nutrient and calorie needs for differences in age, gender, and activity level. Based on the individuals calorie needs (determined using the Harris-Benedict Formula under the Nutrient Goals tab) a specific calorie pattern is recommended which will provide adequate amounts of protein, vitamins, minerals, and dietary fiber, without excessive amounts of calories, fat, saturated fat, cholesterol, sodium, added sugar, and alcohol.
The pattern recommended by US Department of Agriculture is as follows:
| Daily Amount of Food From Each Group | ||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Calorie Level (Kcal)1 | 1,000 | 1,200 | 1,400 | 1,600 | 1,800 | 2,000 | 2,200 | 2,400 | 2,600 | 2,800 | 3,000 | 3,200 |
| Fruits (cups)2 | 1 | 1 | 1.5 | 1.5 | 1.5 | 2 | 2 | 2 | 2 | 2.5 | 2.5 | 2.5 |
| Vegetables (cups)3 | 1 | 1.5 | 1.5 | 2 | 2.5 | 2.5 | 3 | 3 | 3.5 | 3.5 | 4 | 4 |
| Grains (oz-eq)4 | 3 | 4 | 5 | 5 | 6 | 6 | 7 | 8 | 9 | 10 | 10 | 10 |
| Meat and Beans (oz-eq)5 | 2 | 3 | 4 | 5 | 5 | 5.5 | 6 | 6.5 | 6.5 | 7 | 7 | 7 |
| Milk (cups)6 | 2 | 2 | 2 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 | 3 |
| Oils (tsp)7 | 3 | 4 | 4 | 5 | 5 | 6 | 6 | 7 | 8 | 8 | 10 | 11 |
| Discretionary calorie allowance (Kcal)8 | 165 | 171 | 171 | 132 | 195 | 267 | 290 | 362 | 410 | 426 | 512 | 648 |
The above table and description of food groups is taken from:
US Department of Agriculture, The Center for Nutrition Policy and Promotion. MyPyramid.gov. 23 January 2006 http://www.mypyramid.gov/.
1 Calorie Levels are based on a wide range to meet needs of different individuals. In Nutritionist Pro you can set Calorie Levels under the Nutrient Goal tab under Client Management. The program will automatically select the closest food intake pattern based on the calorie assigned to the client.
2 Fruit Group includes various types of fresh, frozen, canned, and dried fruits, as well as fruit juices. For example, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can equal 1 cup from the fruit group.
3 Vegetable Group includes various types of fresh, frozen, canned, and dried vegetables as well as vegetable juices. For example, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can equal 1 cup from the vegetable group.
| Vegetable Subgroup Amounts are Per Week | ||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Calorie Level | 1,000 | 1,200 | 1,400 | 1,600 | 1,800 | 2,000 | 2,200 | 2,400 | 2,600 | 2,800 | 3,000 | 3,200 |
| Dark green veg. | 1 c/wk | 1.5 c/wk | 1.5 c/wk | 2 c/wk | 3 c/wk | 3 c/wk | 3 c/wk | 3 c/wk | 3 c/wk | 3 c/wk | 3 c/wk | 3 c/wk |
| Orange veg. | .5 c/wk | 1 c/wk | 1 c/wk | 1.5 c/wk | 2 c/wk | 2 c/wk | 2 c/wk | 2 c/wk | 2.5 c/wk | 2.5 c/wk | 2.5 c/wk | 2.5 c/wk |
| Legumes | .5 c/wk | 1 c/wk | 1 c/wk | 2.5 c/wk | 3 c/wk | 3 c/wk | 3 c/wk | 3 c/wk | 3.5 c/wk | 3.5 c/wk | 3.5 c/wk | 3.5 c/wk |
| Starchy veg. | 1.5 c/wk | 2.5 c/wk | 2.5 c/wk | 2.5 c/wk | 3 c/wk | 3 c/wk | 6 c/wk | 6 c/wk | 7 c/wk | 7 c/wk | 9 c/wk | 9 c/wk |
| Other veg. | 3.5 c/wk | 4.5 c/wk | 4.5 c/wk | 5.5 c/wk | 6.5 c/wk | 6.5 c/wk | 7 c/wk | 7 c/wk | 8.5 c/wk | 8.5 c/wk | 10 c/wk | 10 c/wk |
The above table and description of foods groups is taken from:
US Department of Agriculture, The Center for Nutrition Policy and Promotion. MyPyramid.gov. 23 January 2006 http://www.mypyramid.gov/.
4 Grains Group includes all foods made from various types of grains , such as bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. For example, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, pasta, or cooked cereal can equal 1 ounce equivalent from the grains group.
5 Meat & Beans Group in general consists of various types of meats, eggs, fish, poultry, peanut butter, beans, nuts and seeds. For example 1 ounce of meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds can equal 1 ounce equivalent from the meat and beans group.
6 Milk Group includes various types of milk products and foods made from milk that retain their calcium content, such as yogurt and cheese. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the group. Most milk group choices should be fat-free or low-fat. For example, 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese can equal 1 cup from the milk group.
7 Oils Group includes fats from many different plants and from fish, such as canola, corn, olive, soybean, and sunflower oil. Some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine.
8 Discretionary Calorie Allowance is the remaining amount of calories in a food intake pattern after accounting for the calories needed for all food groups, using forms of foods that are fat-free or low-fat and with no added sugars.
The following guidelines apply to My Pyramid:
- Pyramid servings are assigned to all food items except some raw meats or inedible uncooked foods, formulas and other supplements, baby foods, diet beverages, dry mixes, and most ingredients.
- The knowledge base lists default servings for each food based on the assigned food classification. The food classification is a general food categorization that groups similar foods together.
- You can customize Pyramid servings (as well as the assigned food classification) for all foods through the Foods editor.
- Pyramid information is automatically calculated when you create a new food and add it to the knowledge base using the Foods editor. Based on the food classification you assign to the food, default Pyramid categories are used and the servings are automatically calculated.
- Servings for a food may have Discretionary Calories (as seen on My Pyramid reports and the Foods editor), which signifies added fat and sugar.