Solving the Pyramid Puzzle
Deanna Segrave-Daly, RD, LDN
Have you visited the pyramid lately? You don’t have to travel to Egypt and it’s just a click away. Accessible at www.mypyramid.gov, this hands-on guide considers that we are different ages, have specific health needs and have unique preferences when it comes to eating. Still, if you are overwhelmed by all the numbers, serving sizes, and daily values, here’s a quick tour to help you better feed yourself and your family:
Grains
What counts?:
Serving sizes:
Quick Tidbit:
Bottom line:
Bread, pasta, oatmeal, rice, cereals, or other grains
1 cup dry cereal, ½ cup cooked cereal, 1 slice bread, ½ cup cooked pasta
Ease into whole grains by mixing half brown rice with white or half whole wheat pasta with regular.
Aim for 6 servings a day, at least half coming from whole grains.
Vegetables
What counts?:
Serving sizes:
Quick Tidbit:
Bottom line:
Raw, cooked, frozen or canned vegetables, 100% vegetable juice
1 cup raw or cooked veggies, 1 cup juice, 2 cups raw leafy greens
Check out Tree Top’s recipe for quick and tasty Glazed Carrots.
Aim for 2 ½ cups a day, choose different colors.
Fruit
What counts?:
Serving sizes:
Quick Tidbit:
Bottom line:
Raw, cooked, canned, pureed or dry fruit, 100% fruit juice
1 cup fruit, 1 small piece of whole fruit, 1 cup juice, ½ cup dried, 1 cup apple sauce
Whip up an Apple Banana Smoothie for an afternoon refresher. See Tree Top’s recipes for this and other fruitful recipes.
Aim for 2 cups a day, select a variety.
Milk
What counts?:
Serving sizes:
Quick Tidbit:
Bottom line:
Milk, cheeses, yogurt
1 cup milk, 1 cup yogurt, 1 ½ ounces cheese
Start your morning with a breakfast parfait. Layer one cup vanilla yogurt, ½ cup cut-fruit and ½ cup low-fat granola in a bowl.
Aim for 3 cups a day, choose low-fat/fat free more often.
Meat & Beans
What counts?:
Serving sizes:
Quick Tidbit:
Bottom line:
Meat, poultry, fish, eggs, nuts, beans
1 ounce meat/poultry/fish, 1 egg, 1 tablespoon peanut butter, ½ cup nuts, ¼ cup cooked beans.
Try going meatless for one meal a week. Serve up a bean soup or eggs for dinner to balance your protein intake.
Aim for 5-6 servings a day, go for low-fat/lean.
Oils
What counts?:
Quick Tidbit:
Bottom line:
Canola, corn, olive, soybean, sunflower and safflower oils
Pop ¼ cup popcorn in one teaspoon of canola oil– you’ll get a serving of whole grains cooked in a healthier fat.
Keep to 6 teaspoons a day, limit solid fats in your diet.
Discretionary Calories
What counts?:
How Much?:
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Bottom line:
Everything else! Sweets, sauces, beverages, higher fat foods
Your remaining daily calorie budget, usually around 100-300 calories.
Need a sweet fix? Try Tree Top’s Fat-Free Brownies recipe to get you more bang for your calorie buck.
Use this budget wisely. If you overdo it today, cut back tomorrow.
Physical Activity
What counts?:
Quick Tidbit:
Bottom line:
Whatever gets your heart pumping!
Walk up and down stairs with your kids – counting together as you go.
Aim for at least 30 minutes most days (double time for kids.)
Visit www.mypyramid.gov for complete food lists, to design your own menu planner and to see the Preschool and Kids MyPyramids for child serving sizes.
Deanna is a seasoned communications consultant and “food loving” registered dietitian specializing in food, nutrition and culinary projects. She has over a decade of experience conducting media interviews, writing for food and health websites and developing healthy recipes – while not forgetting about flavor. She is also a skilled public speaker and culinary demonstrator specializing in interactive food and recipe presentations. She has one daughter, 19 months, who keeps her inspired to provide tasty yet nutritious toddler cuisine.
Daily Fruit Recommendations
The United States Department of Agriculture (USDA) created MyPyramid to help guide us to make healthy food choices and to be active every day. The amount of fruit your family needs daily depends on the following: age, sex, and amount of physical activity.
According to the USDA MyPyramid food program, 100% juices can be appropriate substitutes for whole fruits.
