Although the pyramid we all know does indicate a healthy diet. Researchers have been working on a pyramid more up to date. This pyramid downplays meat and dairy products and favors more the whole-grain foods and plant oils. Also they have included the need for exorcise as a means to indicate that in order to live a full healthy life, exorcise has to be in the picture at least 3 times a week.
What is a Serving Size?
One of the most asked questions about the Food Guide Pyramid is, "how much is a serving size?" Also, a mistake made by people is the assumption that a serving is the same as a portion; both are in-fact different.
Serving:
The amount of food recommended in materials such as the Food Guide Pyramid.
Portion:
The amount of food you choose to eat at any one time and that may be more or less than a serving.
Many people have a hard time judging what a serving size looks like and end up consuming two to three servings when they think they are only having one. Here are some examples of what is considered a single serving:
Breads, Cereal, Rice, and Pasta Group |
- 1 slice of bread or medium dinner roll
- 1/2 cup cooked rice, pasta, or other grains
- 1 ounce ready-to-eat cereal
- 3 cups popped popcorn
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Fruit Group |
- Whole fruit such as 1 medium apple, bannana, or orange
- 1/2 cup of raw, cooked, or canned fruit
- 3/4 cup of fruit juice
- 1/4 cup dried fruit
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Vegetable Group |
- 1 cup leafy raw vegetables
- 1/2 cup chopped fresh, frozen, or canned vegetables
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Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group |
- 2-3 ounces lean, trimmed, and baked or roasted meat, fish, or poultry. The following also counts as one ounce of meat:
- 2 tablespoons peanut butter or other nut butter
- 1/4 cup nuts
- 1/2 cup cooked legumes
- 3 ounces tofu
- 1 egg
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Milk, Yogurt, and Cheese Group |
- 1 cup milk or yogurt
- 1 1/2 ounces natural cheese
- 2 ounces processed cheese
- 1/2 cup cottage cheese
- 1 1/2 cups ice cream, ice milk, or frozen yogurt
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Today's Dietary Guidelines
For many decades, the USDA and leading health and nutrition professional groups have worked together to develop guidelines to help insure optimal dietary health. To compare how the guidelines have changed, just look over the new pyramid versus the old pyramid. These changes include the recognition of physical activity as part of a healthy lifestyle and a more sophisticated understanding of the differences between fats. There was also the creation of the ABC’s of good health…
- Aiming for Fitness- This recommends to aim for a healthy weight and being physically active each day. This means to strive to be physically active at least thirty minutes daily.
- Building a Healthy Base- This recommends to use the Food Guide Pyramid to guide your choices with plant foods (whole grains, fruits, and vegetables) serving as a big part of your daily intake. Also, checking food labels, exercising moderation with fats and sweets, aiming for variety, and making sure foods are safe and properly prepared and stored.
- Choosing Sensibility- This recommends choosing a diet low in saturated fat and cholesterol and moderate in total fat; also knowing the differences between fats. Choose beverages and foods that limit intake of sugar, consuming less salt, and drinking alcohol in moderation.
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