T h e U S D A M y P y r a m i d n u t r it io n a l g u i d e l i n e s •
F ig u r e 1 4 . 1 0
The five color bands represent the five basic food groups, and the size of each band
represents the proportion of food a person should choose on a daily basis. The wide
base represents foods with little or no solid fats or added sugars. The narrow top
represents foods with more solid fats and added sugars. The person climbing the
stairs is a reminder that daily physical activity is needed for healthy living.
Make half your grains whole
Go lean with protein
For a 2,000-calorie diet, you need the amounts below from each food group. To find the amounts that are right for you, go to MyPyramid.gov.
Eat 6 oz. every day
cups every day
Eat 2 cups every day
Get 3 cups every day;
for kids aged
to 8. it’s
Eat 5
oz. every day
Eat at least 3 oz. of whole-
grain cereals, breads,
crackers, rice, or pasta
every day
oz. is about 1 slice of
bread, about 1 cup of
breakfast cereal, or Vz cup
of cooked rice, cereal,
or pasta
Eat more dry beans and peas
like pinto beans, kidney beans,
and lentils
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
Find your balance between food and physical activity
Be sure to stay within your doily caloric 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,
fats, and sodium low.
Choose food and beverages low in added sugary Added sugars contribute
calories with few, if any, nutrients.
Co low-fat or fat-free when
you choose milk, yogurt
and other milk products
Vary your protein routine -
choose more fish, beans.
peas, nuts, and seeds
Eat more dark-green veggies
like broccoli, spinach, and other
dark leafy greens
Eat more orange vegetables
like carrots and sweetpotatoes
Eat a variety of fruit
Choose fresh, frozen,
canned, or dried fruit
Co easy on fruit juices
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