Steps to a

Healthier You

One size doesn't fit all.

The United States Department of Agriculture (USDA) has released the MyPyramid food guidance system. Along with the new MyPyramid symbol (shown above), the system provides many options to help Americans make healthy food choices and to be active every day. HealthSaludUSA is providing selected segments from MyPyramid to introduce you to this timely new system designed to help you, your family, and friends lead healthier healthier lives. To experience the complete MyPyramid food guidance system, simply log on www.MyPyramid.gov.

MyPyramid Plan – one of the new features – can help you choose the foods and amounts that are right for you. For a quick estimate of what and how much you need to eat, al that is required is to enter your age, sex, and activity level in the MyPyramid Plan box. MyPyramid Tracker – another excellent feature – can provide you, your family members and/or friends, with a detailed assessment of your respective food intake and physical activity levels.

In this article – "Inside MyPyramid" – you will find useful advice to help you

• Make smart choices from every food group,

• Find your balance between food and physical activity, and

• Get the most nutrition out of your calories.

Inside The Pyramid

GRAINS

Make half your grains whole

VEGETABLES

Vary your Veggies

FRUITS

Focus on fruits

OILS

Know your Oils

MILK

Get your calcium-rich foods

MEAT & BEANS

Go lean on proteins

Eat at least 3 ounces of whole grain bread, cereal, crackers, rice or pasta every day.

Look for “whole” before the grain name on the list of ingredients.

What foods are in the grain group?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:

• whole-wheat flour

• bulgur (cracked wheat)

• oatmeal

• whole cornmeal

• brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

Some examples of refined grain products are:

• white flour

• degermed cornmeal

• white bread

• white rice

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

Whole grains:

brown rice

buckwheat

bulgur (cracked wheat)

oatmeal

popcorn

Ready-to-eat breakfast cereals:

whole wheat cereal flakes

muesli

whole grain barley

whole grain cornmeal

whole rye

whole wheat bread

whole wheat crackers

whole wheat pasta

whole wheat sandwich buns and rolls

whole wheat tortillas

wild rice

Less common whole grains:

amaranth

millet

quinoa

sorghum

triticale

Refined grains:

cornbread

corn tortillas*

couscous*

crackers*

flour tortillas*

grits

noodles*

Pasta*

spaghetti

macaroni

pitas*

pretzels

Ready-to-eat breakfast cereals

Corn flakes

white bread

white sandwich buns and rolls

white rice

*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.

Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

VEGETABLES

Vary your Veggies

Eat more dark green veggies

Eat more orange veggies

Eat more dry beans and peas

What foods are in the vegetable group?

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:

Dark green vegetables

bok choy

broccoli

collard greens

dark green leafy lettuce

kale

mesclun

mustard greens

romaine lettuce

spinach

turnip greens

watercress

Orange vegetables

acorn squash

butternut squash

acrrots

hubbard squash

pumpkin

sweetpotatoes

Orange vegetables

black beans

black-eyed peas

garbanzo beans (chickpeas)

kidney beans

lentils

lima beans (mature)

navy beans

pinto beans

soy beans

split peas

tofu (bean curd made from soybeans)

white beans

Starchy vegetables

corn

green peas

lima beans (green)

potatoes

Other vegetables

artichokes

asparagus

bean sprouts

beets

Brussels sprouts

Cabbage

cauliflower

celery

cucumbers

eggplant

green beans

green or red peppers

iceberg (head) lettuce

mushrooms

okra

onions

parsnips

tomatoes

tomato juice

vegetable juice

turnips

wax beans

zucchini

FRUITS

Focus on fruits 

Eat a variety of fruit

Choose fresh, frozen, canned, or dried fruit

Go easy on fruit juices

What foods are in the fruit group?

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Some commonly eaten fruits are:

Apples

Apricots

Avocado

Bananas

Berries:

strawberries

blueberries

raspberries

cherries

Grapefruit

Grapes

Kiwi fruit

Lemons

Limes

Mangoes

Melons:

cantaloupe

honeydew

watermelon

Mixed fruits:

fruit cocktails

Nectarines

Oranges

Peaches

Pears

Papaya

Pineapple

Plums

Prunes

Raisins

Tangerines

100% Fruit juice:

orange

apple

grape

grapefruit

OILS

Know your fats

Make most of your fat sources from fish, nuts, and vegetable oils

Limit solid fats like butter, stick margarine, shortening, and lard

What are “oils”?

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are:

• canola oil

• corn oil

• cottonseed oil

• olive oil

• safflower oil

• soybean oil

• sunflower oil

Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:

• nuts

• olives

• some fish

• avocados

Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat will be required on labels as of 2006. Many products already provide this information.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.

A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.

Some common solid fats are:

• butter

• beef fat (tallow, suet)

• chicken fat

• pork fat (lard)

• stick margarine

• shortening

MILK

Get your calcium-rich foods

Go low-fat or fat-free

If you don’t or can’t consume milk, choose lactose-free products or other calcium sources

What foods are included in the milk, yogurt, and cheese (milk) group?

All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

Some commonly eaten choices in the milk, yogurt, and cheese group are:

Milk*

All fluid milk:

fat-free (skim)

low fat (1%)

reduced fat (2%)

whole milk

flavored milks:

chocolate

strawberry

lactose reduced milks

lactose free milks

Milk-based desserts*

Puddings made with milk

ice milk

frozen yogurt

ice cream

Cheese*

Hard natural cheeses:

cheddar

mozzarella

Swiss

parmesan

soft cheeses

ricotta

cottage cheese

processed cheeses

American

Yogurt*

All yogurt

Fat-free

low fat

reduced fat

whole milk yogurt

Lactose Free Drinks*

Soy Milk (with calcium enrich)

*Selection Tips

Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance.

If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance.

For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and vegetables such as soy beverages or orange juice may provide calcium, but may not provide other nutrients found in milk and milk products.

MEAT & BEANS

Go lean on protein

Go low-fat or fat-free

Bake it, broil it. or grill it

Vary your choices–with more fish, beans, peas, nuts, and seeds

What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group?

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

Some commonly eaten choices in the Meat and Beans group, with selection tips, are:

Meats*

Lean cuts of:

beef

ham

lamb

pork

veal

Game meats:

bison

rabbit

venison

Lean ground meats:

beef

pork

lamb

lean luncheon meats

Organ meats:

liver

giblets

Poultry*

chicken

duck

goose

turkey

ground chicken and turkey

Eggs*

chicken eggs

duck eggs

Dry beans and peas:

black beans

black-eyed peas

chickpeas (garbanzo beans)

falafel

kidney beans

lentils

lima beans (mature)

navy beans

pinto beans

soy beans

split peas

tofu (bean curd made from soy beans)

white beans

bean burgers:

garden burgers

veggie burgers

tempeh

texturized vegetable protein (TVP)

Nuts & seeds*

almonds

cashews

hazelnuts (filberts)

mixed nuts

peanuts

peanut butter

pecans

pistachios

pumpkin seeds

sesame seeds

sunflower seeds

walnuts

Fish*

Finfish such as:

catfish

cod

flounder

haddock

halibut

herring

mackerel

pollock

porgy

salmon

sea bass

snapper

swordfish

trout

tuna

Shellfish such as:

clams

crab

crayfish

lobster

mussels

octopus

oysters

scallops

squid (calamari)

shrimp

Canned fish such as:

anchovies

clams

tuna

sardines

*Selection Tips

Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories.

If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance.

Click here for more details on discretionary calories.

Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often (See Why is it important to include fish, nuts, and seeds?

Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free.

Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.

Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.