The new food pyramid
Recognizing that the food pyramid could be difficult to understand, last year the US Department of Agriculture (USDA) has removed the longtime symbol nutritional balance with a new graphic. MyPlate is based on the 2010 Dietary Guidelines for Americans and has been designed to introduce the basic food groups via a simple layout
In accordance with its name, MyPlate looks like a plate of food and is divided into four sections :. Fruits, vegetables, grains and proteins. Dairy is depicted as a small circle appears next to the plate. For convenience, myplate diet tips are no-brainers:
- Half of your plate should consist of fruits and vegetables
- Whole grains should include at least half your grain consumption
- Drink 1% or skim milk instead of whole or 2%
- Change your protein - chicken, turkey and egg whites are rich in protein and low saturated fat
by the numbers
USDA recommends 2 cups of fruit, 2.5 cups of vegetables, 6 ounces of grains, 5.5 ounces of protein and 3 cups of milk on a daily basis. We realize that most people do not have measurement tools at their disposal at all times, so we have some tips to share to determine portion size:
- To harvest the benefits of high levels of potassium offered baked potatoes choose potatoes that are the size of a computer mouse
- whole grains will satisfy your hunger in small quantities, to limit your servings of whole grains in a cup - the size of a tennis ball
- Packed with protein, three ounces of meat is the perfect amount for one serving, and is roughly equal to the size a card game
- vegetables are an essential part of any healthy diet, and believe it or not, it takes only a half cup cooked - about the size of a ball baseball - to meet the requirement of serving
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