The USDA's My Pyramid PlanStart me on this diet

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Description:

The USDA has recreated the food pyramid, and it is not the stacked triangle map that you may remember from years ago in health class - this is a new and improved interactive system to help you be healthier and lose weight. The My Pyramid Plan (www.mypyramid.gov) offers diet and exercise prescriptions for those looking to lose weight sensibly, as well as being designed to help those who are simply seeking a healthier lifestyle.

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exclusive on dietTV:Food at home and on the go! we show you what you can eat anywhere you are.

Diet TV Eating Out Guide:

Dunkin' Donuts (162):

bagel sandwich, bacon, egg, cheese; bagel sandwich, egg, cheese; bagel sandwich, ham, ...full list

McDonalds (159):

bacon egg & cheese biscuit; bacon egg & cheese mcgriddle; big breakfast; deluxe break ...full list

Subway (129):

breakfast sandwich, bacon & egg; breakfast sandwich, cheese & egg; breakfast sandwich ...full list

Starbucks (94):

banana loaf cake; brownie, espresso; crumble coffee cake; oatmeal raisin cookie; lemo ...full list

Arby's (87):

bacon & egg croissant; bacon biscuit; ham biscuit; ham & cheese croissant; sausage & ...full list

Diet TV Frozen Food Guide:

Green Giant (28):

carrot, honey glazed, frozen; corn, cream style, frozen; spinach, frozen; asparagus c ...full list

Flav-R-Pac (24):

asparagus cuts, frozen; baby carrots, whole, frozen; broccoli cuts, frozen; carrot, s ...full list

Cascadian Farm (10):

corn, sweet, frozen; spinach, chopped, frozen; squash puree, winter, frozen; asparagu ...full list

Start me on this diet

What can I eat:

AlcoholIn limited amounts
AvocadoIn moderation
Beans
Berries
BreadWhole grain
Coffee& tea
Condiments
DairyLow fat and fat free
Deli
Diet Beverages
Eggs
FatsNo trans fat, limited saturated fat

What can I snack on:

BrowniesSmall amounts as part of discretionary calories
CerealWhole grain cereal
CheesePart-skim mozzarella cheese and a variety of low fat cheese
CrackersWhole wheat crackers
DeliLean deli meats and tuna (canned in water)
DipsHummus, salsa and guacamole
Dried FruitA variety including dried apricots, raisins and dates
EggsHard-boiled eggs
FruitAll varieties
Ice Cream & SorbetsSugar free ices
Jello & PuddingsSugar free Jello
Juices100% juice

Nutritionist review:

This is a tried-and-true healthy diet. No silly tricks or outrageous promises - this plan simply gives dieters the tools they need to improve their diet, be more active, and effectively lose weight by embracing a healthy lifestyle.

Description (cont'd from above)

The USDA’s My Pyramid Plan

The My Pyramid Plan is an online service where dieters can get a personalized diet for free! Plans include information on diet and exercise, with specifics about what and how much to eat from the 5 healthy food groups.

What makes the USDA’s My Pyramid Plan a different weight loss program?

The My Pyramid Plan is personalized specifically to the needs of each dieter. Even those that are not looking to lose weight can learn about ways to improve their diet and be healthier. The site also provides access to countless reputable resources that can further educate people about good nutrition and exercise practices to help them understand how to lose weight safely and keep it off.

What is the USDA’s My Pyramid Plan?

The My Pyramid Plan aims to be the “roadmap to guide you down the path to a healthier weight,” by creating a plan that incorporates diet and exercise. Dieters begin by visiting the website (www.mypyramid.gov) and selecting “My Pyramid Plan.” In this section dieters are asked to enter some personal information about their sex, age, weight, height, and activity level; this information is necessary to calculate calorie needs. There is no fee for this service and dieters do not have to give any personal information (name, email, etc.), so identities are kept completely confidential. After the information has been entered, the site will immediately generate a customized plan, which provides all the tools needed to begin the journey to better health.

The My Pyramid Plan is based on individual caloric needs with calories being divided into 6 food categories: Grains, Vegetables, Fruit, Milk, Meat & Beans, and Oils & Discretionary Calories.

A typical 2000 calorie per day diet would include: 6 ounces of grains (1/2 of them must be whole grains), 2.5 cups of vegetables, 2 cups of fruit, 3 cups from the Milk group, 5.5 ounces from the Meat & Beans group, no more than 6 tsp of oil, and 265 discretionary calories.

A menu from a typical day on the My Pyramid Plan (at 2000 calories) could look like this:

Breakfast: whole grain cereal with skim milk, fresh fruit, and a piece of whole grain toast.

Morning snack: 6 oz low-fat fruit yogurt.

Lunch: tuna salad wrap with an apple and a glass of fat-free milk.

Afternoon snack: carrot sticks with hummus.

Dinner: grilled fish with oven baked fries and a salad with low-fat dressing.

Dessert (on occasion): low-fat frozen yogurt with berries.

Dieters have access to tools, on the My Pyramid Plan, which can help them understand how much is in a cup or ounce of a particular food, as well as ways to include these foods into everyday meals and snacks. There are also 7-day sample meal plans to help get dieters started.

Included in each plan is an allotment for “discretionary calories,” which gives some extra room (usually somewhere between 100 and 300 calories per day) for dieters to indulge in foods that are not part of the plan. Options include full-fat cheese, alcohol and sweets. Dieters can find a complete list of options on the site or may just eat extra food from the 6 main categories. The latter may be a better option for those who would like to lose weight.

The website also has tips, recipes and links to other reliable sources for nutrition information. Tips include those on saving money, eating out and vegetarian options.

Dieters on the My Pyramid Plan are encouraged to be sensible, flexible, adventurous and active. Other tips for success include:

Make half your grains whole
Vary your veggies
Focus on fruit
Get your calcium rich foods
Go Lean with protein
Find your balance between foods and physical activity

The My Pyramid plan also offers options for dieters to track their daily food intake. A “Meal Tracking Worksheet” form can be downloaded and printed to keep track of daily meals. The site also offers the “My Pyramid Tracker” where dieters can keep an online diary that will analyze their daily food intake. There is no charge to use the Tracker, but users must create an account with an email address in order to access it.

What are the weight loss expectations?

Weight loss will vary from person to person on this plan, because each plan is customized to the individual. The USDA’s My Pyramid Plan helps you lose weight gradually, which improves their chances for keeping it off. Dieters on the plan who find that they are not losing weight are encouraged to modestly reduce their calorie intake and increase their activity to help get results.

Is exercise promoted?

Exercise is a vital component to the My Pyramid Plan. Besides the weight loss advantages, improved fitness contributes to overall improved health and self-esteem. Based on your needs, the plan will include exercise recommendations, and suggestions for activity type and duration. There is also an activity component to the “My Pyramid Tracker,” where you can keep an online diary of daily activity.

Tips for increasing physical activity include:

Chose activities you enjoy
Incorporate physical activity into your daily routine
Be ready – keep sneakers and clothes in the car for whenever there might be an opportunity to get some extra exercise
Find ways to be active at home and at work

This is a plan for healthy individuals; dieters with medical conditions should consult their doctor before beginning an exercise regimen.

Are supplements recommended?

There are no supplement recommendations for the My Pyramid Plan, as dieters are encouraged to get their nutrients from eating a variety of healthy foods.

Start me on this diet