Janice Hermann, PhD, RD/LDOklahoma Cooperative Extension Service

Nutrition Specialist

Is Your Diet BalancedMyPyramid: Steps To A Healthier You

MyPyramidGuide for planning a healthful diet

MyPyramid: Food GroupsGrainsVegetablesFruitsOilsMilkMeat and Beans

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Anatomy of MyPyramid

GRAINS VEGETABLES FRUITS MILKMEAT&

BEANS

OILS

MyPyramid Diet Plan Recommended calorie intake based on:

GenderAgePhysical Activity

Amount of food recommended from each food group is based on calorie level

Example 2,000 Calorie MyPyramid Plan6 ounces Grains2 ½ cups Vegetables2 cups Fruits3 cups Milk5 ½ ounces Meat and Beans6 teaspoons Oil267 Discretionary Calories

6–8 cups Fluid

Grain Group: Make Half Your Grains Whole

Any food made from grains Whole grainsRefined grains

Half the grains should whole grains

Grain Group: Make Half Your Grains Whole

In general 1 ounce from the grains group is: 1 slice of bread1 cup of ready-to-eat cereal½ cup of cooked rice, cooked pasta, or cooked

cereal

Vegetable Group: Vary Your VeggiesAny vegetable or 100% vegetable juice Five subgroups

Dark green OrangeDry beans and peasStarchyOther

Vegetable Group: Vary Your VeggiesIn 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

Fruit Group: Focus on FruitsAny fruit or 100% fruit juiceChoose fruits without added sugar

Fruit Group: Focus on FruitsIn general 1 cup from the fruit group is:

1 cup of fruit or 100% fruit juice½ cup of dried fruit

Milk Group: Get Your Calcium-Rich FoodsMilk 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

Milk Group: Get Your Calcium-Rich FoodsIn general 1 cup from the milk group is:

1 cup of milk or yogurt1 ½ ounces of natural cheese2 ounces of processed cheese

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

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 fish¼ cup cooked dry beans1 egg1 tablespoon of peanut butter½ ounce of nuts or seeds

Oils: Know Your OilsLiquid at room temperatureFrom plants and from fish

OilsOils are high in monounsaturated or

polyunsaturated fats, and low in saturated fatsWhile some oil is needed for health, oils still

contain calories.

Solid FatsSome plant oils, such as coconut oil and palm

kernel oil, are high in saturated fatsThese are considered as solid fats

Solid fats are not counted as oils, they are counted as “extra” calories

Discretionary or “Extra” CaloriesChoose

Lowest fatNo-sugar-added

Left over calories are “extra” calories“Extra” calories can be used on:

Solid fatsAdded sugarsAlcoholExtra food from food groups

SummaryEating the suggested amounts of foods

from each MyPyramid food group can help you get the nutrients you need within your recommended calories

SummaryChoose 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

SummaryMake half your grains whole grainEat a variety of vegetablesChoose fruits without added sugarChoose fat-free or low-fat milk and milk

productsChoose lean or low-fat meats and poultry Most fats should be polyunsaturated

or monounsaturated fats