Food Pyramids

 
Food pyramids are useful to view suggested food groups and quantities of food.   These are tools to suggest varieties and proportions of food.  This is to help you lose weight or maintain your weight.  Generally, the triangular shape shows you where to focus when selecting healthy foods. Eat more foods from the base of the pyramid and fewer from the top.

 

 

US Government Mypyramidwww.mypyramid.gov

 

MyPyramid, released by the United States Department of Agriculture (USDA) on April 19, 2005, is an update on the American food guide pyramid. The new icon stresses activity and moderation along with a proper mix of food groups in one's diet. As part of the MyPyramid food guidance system, consumers are asked to visit the MyPyramid website for personalized nutrition information.

 
 

 

My Pyramid Food Groups

 

 
My Pyramid Intake Patterns - http://www.mypyramid.gov/downloads/MyPyramid_Food_Intake_Patterns.pdf
 
 

 

Sample Daily Log

 

Daily Nutrition, Exercise, and Stress Management Log

USDA Food Pyramid and Intake Patterns http://www.mypyramid.gov/downloads/MyPyramid_Food_Intake_Patterns.pdf

 

(Enter your suggested servings per day.  Estimate food intake each day, total calories, minutes exercise, and minutes relaxation for stress management.  Compare to your goals)

Month:

Day

Vegetables

Fruits

 

Grains

Meat and Beans

Milk

Oils

Other

Total Daily Calories

Minutes Exercise

Minutes Relaxation

Stress Mgt

Notes

Suggested Serving per day

1.5 cups

2 cups

5 oz

5

3 cups

5 tsp

132 calories

1600

30

30

 

1

 

 

 

 

 

 

 

 

 

 

 

2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dr Fuhrman Nutritarian Food Pyramid http://www.drfuhrman.com/

 
To view the EatRightAmerica is a similar Food Pyramid, see http://www.eatrightamerica.com/andi-superfoods.

 

Per http://www.drfuhrman.com/, Dr. Fuhrman's food pyramid is based on his principles of the health equation

 

                    Health = Nutrients / Calories (H=N/C).

 

90% of the daily diet should be comprised of nutrient rich plant foods with health-promoting phytochemicals.  They are chemical compounds, such as beta-carotene that occur naturally in plants. Phytochemicals are chemicals that may affect health, but are not established as essential nutrients.

 

The Nutritarian Pyramid promotes foods that are richest in micronutrients and benefit health and longevity.  Micronutrients are nutrients required by humans and other living things throughout life in small quantities to orchestrate a whole range of physiological functions, but which the body itself cannot produce.  They include dietary minerals in amounts generally less than 100 micrograms/day - as opposed to macrominerals which are required in larger quantities. The microminerals or trace elements include at least iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc and molybdenum. Micronutrients also include vitamins, which are organic compounds required as nutrients in tiny amounts by the body.

 

Sample Daily Log

 

Daily Nutrition, Exercise, and Stress Management Log

Dr Fuhrman’s Nutritarian Diet – www.drfuhrman.com

(Enter your suggested calories, exercise, and relaxation per day.  Estimate food intake each day, total calories, minutes exercise, and minutes relaxation for stress management.  Compare to your goals)

Month:

Day

Vegetables

Fruits

 

Nuts, Seeds, & Avocados

Beans Legumes

WholeGrains and Starchy Vegetables

LimitedFish, Eggs Fat-Free Dairy

Total Daily Calories

Minutes Exercise

Minutes Relaxation

Stress Mgt

Notes

% of Daily Calories

30- 60%

½ Raw and ½ Cooked

10 – 40%

10 – 40%

10 -  40%

20% or Less

Less than 10%

--

--

--

 

Suggested Serving per day

4+ cups

3-5 cups

1-3oz

1-3 cups

3 cups

-

1600

30

30

 

1

 

 

 

 

 

 

 

 

 

 

2

 

 

 

 

 

 

 

 

 

 

….

 

 

 

 

 

 

 

 

 

 

 

See “Eat for Health” and “Nutritarian Handbook” by Dr. Joel Fuhrman http://www.drfuhrman.com.

 

Other food pyramids:

 

Mayo Clinic -  www.mayoclinic.com – search food pyramid - has Unlimited Fruits and Vegetables.

  

Dr Andrew Weil Antioxidant Food Pyramid is at http://www.drweil.com/.

 

Eat Right America pyramid and superfoods is at http://www.eatrightamerica.com/andi-superfoods - Superfoods.

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