Test Your Knowledge

The U.S. Department of Agriculture’s (USDA) MyPyramid guide was released to the public in 2005. It encourages eating a variety of foods from six basic food groups while consuming these foods in moderation. In addition, people are urged to use the interactive tools at the MyPyramid.gov Web site to formulate a dietary plan and to gradually incorporate these suggestions into their diet. This should be done in a manner that best suits their individual nutrient requirements. The information in the MyPyramid guide applies to people ages 2 and older.

MyPyramid groups types of foods into categories to encourage people to choose a selection of foods from each of the major food groups. Eating a variety of foods is essential to creating a well-balanced diet that provides all the nutrients necessary for good health.

The individual food categories in MyPyramid are:

• Grains. This includes any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. Such foods are rich in nutrients such as carbohydrates, riboflavin, thiamin, niacin, folate, iron, protein, magnesium and fiber.
  
  
• Vegetables. Any vegetable or 100 percent vegetable juice counts as a member of this group. Vegetables are rich in vitamin A, vitamin C, folate, potassium, magnesium and fiber. They also are low in fat and cholesterol.
  
  
• Fruits. Any fruit or 100 percent fruit juice counts as a member of this group. Fruits are rich in vitamin A, vitamin C, folate, potassium, magnesium and fiber. They are low in fat and cholesterol.
  
  
• Oils and fats. Includes all solid fats and fats that are liquid at room temperature (oils). Generally, oils and fats should be used sparingly because they contribute relatively few nutrients compared to their calorie contribution.
  
  
• Dairy products. Includes any fluid milk product and any foods made from milk that retain their calcium content. Foods made from milk that do not retain their calcium content (e.g., butter, cream, cream cheese) are not part of this group. Dairy products are rich in calcium, riboflavin, protein and vitamin B12. Fortified dairy products are rich in vitamin D and vitamin A.
  
  
• Meats, beans, fish and poultry. Includes the four foods named in the group, as well as eggs, nuts and seeds. Dry beans and peas are part of both this group and the vegetables group. Various foods in this category are rich in protein, phosphorus, vitamin B6, vitamin B12, zinc, iron, niacin, thiamin, folate, fiber, vitamin E, potassium and magnesium.

People are urged to consume the minimum amount of calories required to meet their nutrient needs. Visitors to the USDA’s MyPyramid.gov site can enter information about themselves that will allow them to calculate just how many calories this entails. Requested information includes the person’s age, gender and activity level.

Not only does consuming the minimum amount of calories increase the odds of remaining healthy and at a proper weight level, but it also allows room to occasionally indulge in higher-fat, higher-calorie foods. Such calories are called discretionary calories. Many people find it easier to stick to a healthy diet plan when they are able to reward themselves with the occasional hot fudge sundae or extra piece of pizza.

In addition, the MyPyramid guide emphasizes the importance of daily exercise in crafting a healthy dietary plan. People are urged to get 30 minutes of moderate to vigorous exercise every day. This can be structured exercise (e.g., aerobics, bicycling, basketball) or more informal activity (e.g., walking briskly, gardening). People who are elderly or who have certain health conditions should consult a physician before beginning a vigorous exercise program.

The USDA has also developed a MyPyramid for Kids tool aimed at children ages 6 to 11 with the goal of encouraging healthy eating and lifestyle habits from an early age. MyPyramid for Kids can be used by parents and children at home, by teachers in classrooms or in other settings.