MyPyramid or food pyramid are two dietary approaches designed by the USDA – United States Department of Agriculture to help people make healthier food choices. These systems have been used for many years to generate actionable guidance.
The food pyramid first originated in Sweden in the 1970s and was adopted by the United States Department of Agriculture (USDA) in 1992. In 2005, the USDA modified it to develop MyPyramid, which had been replaced by MyPlate in 2011.
In 2005, the USDA presented MyPyramid, a revised version of the Food Guide Pyramid.
The food pyramid is a triangular-shaped dietary pattern that guides people on what to eat and how much to eat. It is a graphical representation of food groupings to help people make healthier meal choices. Food groups have been represented in ascending vertical lines to highlight the proper percentages of food groups.
The food groupings are organized into five major sections to make the diet chart easier to read. It is divided into the following groups:
- Grains
- Fruits
- Vegetables
- Protein
- Dairy
- Fats, oils and sweets
Grains:
Grains are placed at the bottom of the pyramid, which reflects the largest portion of the food group. This group assures the importance of whole grains as indicated in portions for the fibre and nutrient content. Whole grains include whole-wheat bread, cereals, brown rice, oatmeal, quinoa and whole-wheat pasta. It provides 6-11 servings of whole grains per day.
Fruits:
Fruits are placed above grains in the pyramid, representing the second-largest food group. This group offers a variety of fruits of different colours that will benefit your body with fibre, vitamins, minerals, antioxidants, and natural sugars. Oranges, grapes, peaches, mangoes, bananas, apples, berries, and melons are some examples of fruits. It provides you with 2-4 servings of fruits every day.
Vegetables:
Vegetables are placed above grains and alongside fruits in the pyramid. This group incorporates colourful veggies into your diet to provide your body with essential nutrients. It contains green leafy vegetables, tomatoes, bell peppers, cauliflower, cucumber, broccoli, carrots, and radishes. It offers 3-5 servings of vegetables each day.
Protein:
The protein group is placed above the fruit and vegetable section. This group emphasizes the need for lean protein in your diet for the endurance of your body and heart health. Consider a moderate portion of proteins and plant-based sources to reap the most benefits. Nuts, eggs, dry beans, lean meats, tofu, fish, poultry, and legumes are all included. It provides you with 2-3 servings every day.
Dairy:
The dairy group is placed above the protein section of the food pyramid. This group promotes the intake of dairy products or alternatives in order to obtain calcium and vitamin D to improve bone health. If possible, include low-fat or fat-free dairy products. Milk, yoghurt, cheese, soy milk, fortified milk and almond milk are all included in the diet. It provides 2-3 servings every day.
Fats, oils and sweets:
The fats, oils, and sweets group is represented by the small portion at the peak of the pyramid. This group is making it very clear to limit sugar and unhealthy fats in the diet because they lead to weight gain and other serious health problems. Butter, margarine, sweet snacks and desserts are some examples. It clearly states ‘use sparingly’.
A short guide to food groups with quantities and examples:
| Food Groups | Most/More/less | Servings/Day | Examples |
| Grains | Eat most | 6-11 | Whole-wheat bread, cereals, brown rice, oatmeal, quinoa, whole-wheat pasta and so on. |
| Fruits | Eat more | 2-4 | Oranges, grapes, peaches, kiwis, mangoes, bananas, apples, berries, melons, watermelon and so on. |
| Vegetables | Eat more | 3-5 | Green leafy vegetables, tomatoes, bell peppers, okra, peas, cauliflower, cucumber, broccoli, beets, carrots, radishes and so on. |
| Protein | Eat moderately | 2-3 | Nuts, eggs, dry beans, lean meats, tofu, fish, poultry, legumes, lentils and so on. |
| Dairy | Eat moderately | 2-3 | Low-fat or fat-free milk, lactose-free milk, yoghurt, cheese, soy milk, fortified milk, almond milk and so on. |
| Fats, oils and sweets | Eat less | Use sparingly | Sugary snacks, desserts, candies, butter, margarine, jams, soft drinks, jellies and so on. |
| Food groups | Children (2-5) | Children (6-11) | Teenagers (12-17) | Adults | Elderly |
| Grains | 1.5-3 bowls | 3-4 bowls | 4-6 bowls | 3-8 bowls | 3-5 bowls |
| Fruits | At least 1 | At least 2 | At least 2 | At least 2 | At least 2 |
| Vegetables | At least 1.5 | At least 2 | At least 3 | At least 3 | At least 3 |
| Protein | 1.5-3 taels | 3-5 taels | 4-6 taels | 5-8 taels | 5-6 taels |
| Dairy | 2 | 2 | 2 | 1-2 | 1-2 |
| Fats, oils, salt, sugar | Eat the least | Eat the least | Eat the least | Eat the least | Eat the least |
| Fluid | 4-5 glasses | 6-8 glasses | 6-8 glasses | 6-8 glasses | 6-8 glasses |
Notes:
- 1 cup is about 250ml.
- 1 dish is about 250-300ml.
- 1 tael is about 40 grams (uncooked meat).
- 1 standard bowl equals 1-2 cups normally.
It is important to point out, that these guidelines are intended for healthy individuals. Individualized recommendations should be received from Registered Dietitians for people with chronic health conditions based on their history and body needs.
A balanced and nutritious diet involves choosing wise food choices from all food groups and taking individual nutritional needs into account. The visual representation of food group servings differs from person to person and depends on factors such as age, gender, activity level and health status. Consulting a Registered Dietitian would be a wise and good move.
“Eat the right food in the right portions.”