Simmons College Nutrition Website
The New Food Guide Pyramid: One Size Doesn't Fit All
The new Food Guide Pyramid recognizes that Americans are a diverse group of people. We come in different shapes and sizes; we have different levels of physical activity; and we have different likes and dislikes when it comes to food. We each have unique and individual needs and MyPyramid is a great tool that can help meet those needs. MyPyramid emphasizes an individualized approach to improving diet and lifestyle.
MyPyramid incorporates recommendations from the 2005 Dietary Guidelines for Americans, which was released by the U.S. Department of Agriculture and U.S. Department of Health and Human Services in January of 2006. The Dietary Guidelines are based on the latest scientific evidence, which has shown that proper dietary habits can promote health and reduce the risk of major chronic diseases.
MyPyramid has several new features to help you create a personalized plan for better health, including the following:
- My Pyramid Plan to learn how much grains, vegetables, fruits, dairy, meat, and oil you should aim to eat each day.
- Go to My Pyramid Tracker to compare the food you eat in a day with current nutrition guidelines. My Pyramid Tracker will provide you with detailed information on your diet quality and physical activity status.
- Go to Inside the Pyramid to get in-depth information about every food group, including recommended daily amounts of each food in cups or ounces.
- Start today to track what you are eating and to find tips and suggestions on all the food groups and physical activity. Click here to register
Keys to a Healthful Diet: Variety & Moderation & Balance
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day, while staying within your daily calorie needs.
A healthy eating plan is one that:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
- Includes lean meats, poultry, fish, beans, eggs, and nuts.
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
How Much is One Serving?
- Grains
- 1 slice bread
- 1 medium muffin
- ½ hot dog bun or hamburger bun
- ½ bagel or English muffin
- 4 small crackers
- 1 tortilla
- 1 cup cold cereal
- ½ cup cooked cereal
- ½ cup rice
- ½ cup pasta
- Vegetables
- ½ cup cooked vegetables
- ½ cup raw chopped vegetables
- 1 cup raw leafy vegetables
- ½ cup to ¾ cup of vegetable juice
- Fruits
- 1 whole medium fruit (about 1 cup or the size of a baseball)
- ¼ cup dried fruit
- ½ cup canned fruit
- ½ to ¾ cup fruit juice
- Milk
- 1 cup (8 oz.) milk or yogurt
- 2 slices cheese, 1/8th" thick (1½ oz.)
- 2 cups cottage cheese
- 1 ½ cups ice milk, ice cream, or frozen yogurt
- Meat & Beans
- 2 oz. to 3 oz. (size of a deck of cards) cooked lean meat, poultry, or fish
- 2 eggs
- 7 oz tofu
- 1 cup cooked legumes (dried beans or peas)
- 4 tablespoons peanut butter
- ½ cup nuts or seeds