MY PYRAMID

The Pyramid is an outline of what to eat each day. It’s not a rigid prescription, but a general
guide that lets you choose a healthful diet that’s right for you. It consists of 6 sections which
comprises all the food groups and denotes their serving ranges. Foods in one group cannot
replace those in another. For good health, all food groups are important.

History:

A food pyramid or diet pyramid is a triangular diagram representing the optimal number of
servings to be eaten each day from each of the basic food groups. The first pyramid was
published in Sweden in 1992. The 1992 pyramid introduced by the United States Department
of Agriculture (USDA) was called the "Food Guide Pyramid".

It was updated in 2005, and then it was replaced by My Plate in 2011.

Figure 1 Food Guide Pyramid 1992 Figure 2 My Pyramid 2005

Functions:

The Pyramid illustrates the research-based food guidance system developed by USDA and
supported by Department of Health and Human Services.

The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same
time the right amount of calories to maintain or improve your weight.

The pyramid also focuses on fat because most American diets are too high in fat, especially
saturated fat.

Basic Food Pyramid

1
The pyramid shows a range of servings for each major food group.

The number of servings that are right for you depends on how many calories do you need

- which in turn depends on your:

 age

 gender

 activity level

Almost everyone should have at least the lowest number of servings in the ranges.

Pyramid for 2 to 3 Years Old

2
What count as One Serving?

 Preschool children need the same variety of foods as older family members do, but
may need less than 1600 calories. For fewer calories they can eat smaller servings.
The smaller servings comprises about 2/3 portion of these servings.
 However it is important that they have the equivalent of 2 cups of milk a day.

3
 Pyramid for 4 to 6 Years Old

The recommended servings for schoolers is minimum value of normal serving ranges.
They can take the normal serving sizes as an adult.
4 to 6 years old children need a total of 2 servings from the milk group each day.

4
 Food Pyramid of 1600 Calories

2-3 5
servings servings

3 servings 2 servings

6 servings

This Pyramid is suitable for following:

1. Sedentary Women
2. Some Older Adults
If one is slightly active and requires 2000 calories to maintain healthy weight. At that caloric
level, 8 servings of breads would be about right.

 Extras consists of fats, oils and sweets which should be used sparingly.

5
 Food Pyramid of 2200 Calories

2-3 6
servings servings

4 servings 3 servings

9 servings

2200 calories is right for following:

1. Most Children
2. Teenage Girls
3. Active Women
4. Sedentary Men

 Extras consists of fats, oils and sweets which should be used sparingly.

6
 Food Pyramid of 2800 Calories

3 7
servings servings

5 servings 4 servings

11 servings

This pyramid is suitable for following:

1. Teenage Boys
2. Many Active Men
3. Some Very Active Women

 Extras consists of fats, oils and sweets which should be used sparingly.

7
 Pyramid for Pregnant or Lactating Women

3 7
servings servings

5 servings 4 servings

11 servings

Pregnant and lactating women required slightly greater amount of energy than normal women
so to maintain the normal weight of themselves and the babies.
They require 3 servings of milk or milk products daily.
Lactating women require more water in the body. So it is recommended to increase the intake
of fluids in the body. It is said take a glass of water before or after each breastfeed.
The maternal health is very essential for the healthy life of infants.

 Extras consists of fats, oils and sweets which should be used sparingly.

8
References:
1. The Food Guide Pyramid United States Department of Agriculture, Centre for
Nutrition Policy and Promotion
2. Centre for Nutrition Policy and Promotion Special Issue Food Guide Pyramid for
Young Children
3. https://www.cnpp.usda.gov/MyPyramid
4. https://www.usda.gov/