The MyPyramid Way to Make the Most of Every Calorie
What can following USDA's MyPyramid do for you?
For starters, MyPyramid helps you take steps to a healthier you through nutrient-rich eating and physical activity. In this section, you can learn about each MyPyramid food group (Grains, Vegetables, Fruits, Milk, Meat & Beans and Oils), find out why the foods in these groups are so good for you, and get tips for making the most of every calorie in the foods you choose.
To get your personal MyPyramid eating plan based on your calorie needs, as well as tips and tools for healthy eating and physical activity, visit MyPyramid.gov.
Nutrient-Rich Choices from the Grain Group
USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's orange band represents the Grain Group.
The Grain Group includes any food made from wheat, rice, oats, cornmeal, barley or another cereal grain. Bread, pasta, oatmeal, breakfast cereals, tortillas and grits are examples of grain products. Grains are divided into two subgroups: whole grains such as whole wheat bread, oatmeal and brown rice, and nutrient-enriched refined grains such as white bread and white rice.
Foods in the Grain Group provide important nutrients such as B vitamins, minerals and fiber. Whole grains may help reduce the risk for heart disease and some cancers as well as help with weight management.
Enriched refined grains are fortified with the B vitamin folic acid, to help prevent neural tube defects during pregnancy and possibly heart attacks and strokes. They contain twice as much folic acid as whole grains.
These small steps can help you make nutrient-rich choices from MyPyramid's "orange group."
Make Half Your Grains Whole
Eat at least 3 ounces of whole grain cereals, breads, crackers, rice or pasta every day. To get whole grains, choose foods that name one of the following whole grain ingredients first on the label ingredient list:
* brown rice* bulgur
* whole grain barley
* graham flour
* oatmeal
* whole grain corn
* whole oats
* whole rye
* whole wheat
* wild rice
Make it Easy
Adding whole grain foods to your eating plan is easy with quick ideas like these:
* Include a whole grain cereal in your breakfast or snack.
* Make sandwiches with whole wheat or whole rye bread.
* Use whole wheat pasta in your favorite recipes. It comes in a variety of shapes.
* Snack on whole grain crackers or "light" microwave popcorn.
Make Smart Calorie Choices
Get the most nutrition for the fewest calories from foods in the Grain Group:
* Opt for breads made with little or no fat such as sandwich breads, pita bread, English muffins, small bagels and bread sticks.
* Combine unsweetened whole grain/high-fiber cereals with your favorite regular enriched cereal.
* Prepare pasta salad with enriched pasta, lots of veggies and low-fat dressing.
* Use the Nutrition Facts label to compare the calories and fiber in such grain foods as breads, bagels, crackers, muffins and cereals.
Nutrient-Rich Choices from the Vegetable Group
USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's green band represents the Vegetable Group.
The Vegetable Group includes any vegetable or 100% vegetable juice, whether fresh, frozen, canned or dried. Beans are also included in this group for their fiber, vitamins and minerals.
Foods in this group provide important nutrients such as potassium, folate, vitamin A, vitamin C, vitamin E and fiber, and may help reduce the risk for heart disease, type 2 diabetes and certain cancers.
Vary Your Veggies
From asparagus to zucchini, you'll reap a bounty of vitamins, minerals and phytonutrients when you choose from a colorful variety of vegetables.
* Get lots of dark green veggies like broccoli, spinach, romaine lettuce and collard greens.* Pick plenty of orange veggies like carrots, sweet potatoes, pumpkin and butternut squash.
* Eat more dry beans and peas such as pinto beans, kidney beans, split peas and lentils.
* Mix it up even more with favorites like tomatoes, potatoes and corn and less familiar options like artichokes, eggplant and parsnips.
Take Veggie Short Cuts
Vegetables come in a variety of convenient options that need little or no preparation. For example:
* Pick up pre-washed bags of salad greens and spinach.
* Choose no-chop veggies like baby carrots, cherry tomatoes, broccoli and cauliflower florets, pre-cut celery and sugar snap peas.
* Line your freezer with frozen vegetables —they go from microwave to table in minutes.
* Store a variety of potatoes in your pantry. Bake, roast, boil or microwave for an easy side dish.
Make Smart Calorie Choices
Here's how to get the most nutrition for the fewest calories from foods in the Vegetable Group:
* Shop for veggies that are fresh, frozen or canned in water.
* Use the Nutrition Facts label to check the calories and fat in vegetables prepared with butter or sauces.
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Prepare dry beans and peas without added fats.
Nutrient-Rich Choices from the Fruit Group
USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's red band represents the Fruit Group.
The Fruit Group includes any fruit or 100% fruit juice. Fruits may be fresh, frozen, canned or dried.
Foods in this group provide important nutrients such as potassium, folate, vitamin C and fiber, and may help reduce the risk for heart disease, type 2 diabetes and certain cancers.
Focus on Fruits
* For maximum nutrient-richness and great taste, pick a variety of colorful fruits.
* Fill your cart with such brightly-colored fruits as blueberries, strawberries, oranges, apricots, kiwifruit, cantaloupe, watermelon and red, green and purple grapes.
* Stock up on canned and frozen fruits when they're on sale.
* Avocado is a fruit, too. Top your salad with a few slices or pair it with an exotic fruit such as mango for a refreshing fruit salsa.
Get Your Fruit Fast
Fruits come in a variety of convenient options that need little or no preparation.
* Select easy-to-eat fresh fruits such as apples, bananas, oranges, plums, peaches and grapes.
* Buy bags of frozen blueberries, strawberries, peaches and mangos to use in smoothies, muffins and desserts.
* For on-the-go options, stock up on dried fruits such as raisins, cranberries and apricots, or unsweetened applesauce cups, single-serve fruits canned in water or 100% fruit juice.
* Try frozen 100% fruit juice bars for a refreshing dessert.
Make Smart Calorie Choices
Get the most nutrition for the fewest calories from foods in the Fruit Group:
* Shop for fruits that are fresh, frozen, without added sugar or canned in water.
* To reap the benefits of dietary fiber, choose whole or cut-up fruit most often.
* Select fruit juices labeled as 100% fruit juice, including orange juice or grapefruit juice.
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Use the Nutrition Facts label to compare the calories in fruits canned in water, 100% fruit juice, light syrup and heavy syrup, and to check the serving size and calories for dried fruits.
Nutrient-Rich choices from the Milk Group
USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's blue band represents the Milk Group.
MyPyramid recommends three cups of low-fat or fat-free milk or equivalents like yogurt and cheese daily for most people.
The Milk Group includes milk, yogurt and cheese as well as milk-based desserts such as ice cream, frozen yogurt and pudding made with milk.
Milk, cheese and yogurt provide nine essential nutrients such as calcium, potassium, vitamin D and protein. These nutrients help build and maintain bone mass and may reduce risk for the bone-thinning disease, osteoporosis. Potassium also helps regulate the body's fluid balance and maintain healthy blood pressure.
Get Your Calcium-Rich Foods
Choose low-fat or fat-free milk, yogurt and other milk products most often.
* Serve milk at meals and with snacks.
* Top pizza, casseroles and veggies with shredded cheese.
* Use plain yogurt as a base for dips or to dollop on baked potatoes.
* Slip cheese slices onto sandwiches.
Make it Quick
These tips can help you get your Milk Group foods — fast:
* Order a latte made with low-fat or fat-free milk.
* Make oatmeal or tomato soup with milk instead of water.
* Stock up on cheese sticks, yogurt cups and yogurt drinks for calcium-rich snacks.
* Top fruit with your favorite yogurt for a homemade parfait dessert.
Make Smart Calorie Choices
Try these tips to get the most nutrition for the fewest calories from Milk Group foods:
* Choose low-fat or fat-free milk, yogurt and cheese.
* If your family usually drinks whole milk, try stepping down to reduced-fat (2%), then low-fat (1%) and finally fat-free milk.
* Stock a few cans of evaporated fat-free milk to use in coffee and to replace cream in recipes.
* For a sweet treat, try light ice cream or frozen yogurt.
Nutrient-Rich choices from the Meat & Beans Group
USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's purple band represents the Meat & Beans Group.
The Meat & Beans Group includes meat, poultry, fish, dry beans and peas, eggs, nuts and seeds.
Foods in this group provide important nutrients such as protein, B vitamins, iron and zinc needed to boost the immune system, build and repair muscle, fuel activity and help your brain function.
Go Lean with Protein
Choose lean meats and skinless poultry most often. Vary your protein choices with fish, beans, eggs, nuts and seeds.
* For lean cuts of beef, look for the words "loin" or "round" in the name, including tenderloin, sirloin or round steak. Lean pork choices include pork loin, tenderloin, center loin and lean ham.
* Choose ground poultry without skin and fat, and ground beef that's 90-95% lean.
* Select fish rich in omega-3 fatty acids, such as salmon, trout and herring.
* Vary your breakfast routine with eggs. Enjoy an egg-and-veggie scramble or a mushroom-herb omelet.
Try Time-Trimming Tips
Save steps and get your protein-rich foods, too:
* Pick up such recipe-ready meats as lean beef strips for a stir-fry or cubes for stew.
* Buy quick-cooking fish filets or boneless, skinless chicken breasts or turkey cutlets.
* Prepare and refrigerate hard-cooked eggs to tote in your lunch.
* Stock up on canned beans, such as black beans or pinto beans, to add to soup and chili or to top a salad.
* Keep nuts, seeds and soy nuts on hand for quick snacks.
Make Smart Calorie Choices
Get the most nutrition for the fewest calories from foods in the Meat & Beans Group:
* Trim away visible fat from meat before cooking and remove poultry skin.
* Bake, broil or grill meat, poultry and fish.
* Drain off any fat that appears during cooking.
* Bake breaded meat, poultry and fish instead of frying.
Nutrient-Rich choices from the Oils Group
USDA's MyPyramid is your personal guide to healthy eating and physical activity. MyPyramid's yellow band represents the Oils Group.
The Oils Group includes vegetable oils used in cooking, the oil found naturally in certain foods such as nuts, olives, avocados and some fish, and in foods made with oil such as mayonnaise, salad dressing and soft (tub or squeeze) margarine.
Oils are necessary to help the body absorb vitamins A, D, E and K and supply essential fatty acids that keep our skin healthy and brain and nervous system functioning properly.
Make Smart Oil Changes
* Choose cooking oil that is high in unsaturated fats. Some good choices are canola, corn, cottonseed, olive, peanut, safflower, soybean and sunflower oil.
* Use soft (tub or squeeze) margarine with zero grams of trans fat per serving. Check the Nutrition Facts label to be sure.
* Sprinkle a few sunflower seeds or chopped walnuts on your salad.
Get Savvy about Solid Fats
* Use vegetable oil or cooking spray instead of butter, stick margarine or shortening for cooking and baking.
* When you shop for baked goods such as cookies or crackers, check the Nutrition Facts label for products with zero grams of trans fat per serving.
Fascinating Fat Facts
* Oils and solid fats both contain about 120 calories per tablespoon. So, although you need some oils for good health, don't overdo it.
* A few plant oils, including coconut oil and palm kernel oil, are high in saturated fats, so MyPyramid classifies them as solid fats.
Visit MyPyramid.gov to find your personal pyramid based on your calorie needs.