My Food Pyramid
Log on to the www.mypyramid.gov website. Use the Interactive Tools to develop your own food pyramid.
1. What is your recommended caloric intake daily? (5 points)
According to MyPlate.gov; How to calculate calorie goal, Weight, height, age and activity level should be considered. My recommended caloric intake daily is 2000 calories per day. 2. List the recommended intake for each of the following groups: (10 points)
In 2005 the U.S department of agriculture (USDA) released a food pyramid called MyPyramid, which was designed to educate people about the 2005 dietary guidelines for Americans. These guidelines were developed jointly by the USDA and the department of health and human services (HHS). The dietary guidelines are revised every five years by both departments. The recommended intake for the following foods is as stated below; Grains: there are two types of grains: whole grains and refined grains. Refined grains have been milled to gain finer texture and improve their shell life. The problem with this process is that all fiber, iron and most vitamin B, have been removed. After this process, the iron and vitamin B are often added back. The fiber is not added back, even though fiber is very important for the health of the digestive system and for lowering cholesterol. It’s recommended that at least 50% of the grains should be whole. For a 2000 – calories diet, eat at least 3 ounces of whole grain every day. This includes foods like, bread, rice cereals and pasta. Vegetables: MyPyramid recommends that vaggies should vary; eating more dark- green vegetables like broccoli and spinach. Also eat more orange vegetables like carrots and sweet potatoes, and finally eat more dry beans and peas, like; pinto beans, kidney beans and lentils. For a 2000 – calories diet eat 2.5 cups every day (Perry, p. 1091). Fruits: Fruits are good source of fiber and contain very little fat. Fruit juice contains many vitamins and nutrients that are good, but it’s healthier to eat fresh fruit instead of drinking juice, since you get more of the fibers and less of the sugar. When you drink .5 cup of apple juice, it’s the same as eating an entire apple, the difference is that apple has all the fiber. For adult, 2 cups of fruits is recommended per day, for a reference of 2000 calorie intake (Perry, 2007). Milk; Milk is a good source of calcium. Calcium is important for developing bones. MyPyramid recommends 3 cups per day for a fat free or low fat milk products for adults, and children 2-8 years old, should consume 2 cups per day of fat- free of low-fat milk. If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages. Meat and beans; Meat and beans are good source of proteins. Protein has a range of essential functions in the body, including, building and repairing of body tissues, helps keep skin, hair and nails healthy, and, like most other essential nutrients, protein is absolutely crucial for overall good health. Choose low fat or lean meats and poultry. You can bake it, broil it or grill it. MyPyramid recommends that eat more fish, beans peas and seeds, they contain healthier unsaturated fats. For a 2000- calorie diet, eat 5.5 ounce every day (Perry, 2009). Oils; Oils from the plant sources are better for your health since they do not contain any cholesterol. Limit solid fats like butter and margarine. Solid fats are considered contributors of cardiovascular diseases, leading cause of death in the United States. Most fats should come from fish, nuts and vegetable oils. Keep total fat intake between 20-30% of calories with most fats from polyunsaturated and monounsaturated fatty acids (USDA, 2005).
3. Provide a documented 24-hour Diet Recall. Compare the suggested food selections and portions with your personal 24-hour Diet Recall. (15 points)