MyPyramid Diet
The MyPyramid guidelines – created by the USDA and Department of Health and Human Services – was a government-sponsored guide to eating healthfully and was active from April 2005 to June 2011. These guidelines are based on a 2,000 calorie diet and include fruits, vegetables, whole grains, fat-free or low-fat milk and dairy products, lean meats, poultry, fish, beans, eggs, and nuts. The diet is low in saturated and trans fats, cholesterol, sodium, and added sugars.
Daily recommended servings include two cups fruit, two and a half cups vegetables, six ounces whole grains (the rest don’t need to be whole grain), three cups of fat-free or low-fat milk or milk products, and five and a half ounces meat or meat substitute.
Fats and oils should be limited, sugar should be consumed less frequently, and alcohol should only be consumed in moderation – one serving per day for women and two servings per day for men. Physical activity is recommended based on the needs of the individual.
These guidelines have since been replaced with MyPlate, which may be referenced for free at myplate.gov.
Foods to include:
- Fruits
- Vegetables
- Protein
- Grains
- Dairy
Foods to avoid:
- Processed foods
- Sugary foods
- Fats and oils
Pros:
- Emphasizes consumption of fruits and vegetables
- Promotes balanced meals
Cons:
- Doesn’t provide individualized plans based on weight
- Includes dairy as a main food group – not suitable for lactose intolerants
- Allows processed grains
Sources:
My Pyramid www.cnpp.usda.gov (Links to an external site.)
My Pyramid Guidelines for Healthy Eating www.webmd.com (Links to an external site.)
