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The USDA's My Pyramid Plan
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.
read on (continued below)exclusive on dietTV:Food at home and on the go! we show you what you can eat anywhere you are.
What can I eat
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AlcoholIn limited amounts -
AvocadoIn moderation -
Beans -
Berries -
Bread100% Whole grain breads -
CoffeeCoffee and tea -
Condiments -
DairyLow fat and fat free dairy products -
Deli -
Diet Beverages -
Eggs -
FatsNo trans fat, limited saturated fat
What can I snack on
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BrowniesIn controlled portions -
Cakes & PiesIn controlled portions -
CandyIn limited amounts -
CerealWhole grain high fiber cereals -
CheesePart-skim and low fat hard and soft cheeses -
ChocolateIn limited amounts -
CookiesIn limited amounts -
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
Description (cont'd from above)
The USDA’s My Pyramid Plan
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.
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.
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