In January, the U.S. Department of Agriculture (USDA) released a revised food guide pyramid in hopes that the revisions will encourage Americans to slim down. The old pyramid was represented as horizontal blocks. The updated version takes on a new look and message with vertical rainbow stripes, one for each of the five food groups and one for oils.

Health Habits Reviewed

The new pyramid was revised by a thirteen-member panel of scientists and doctors, who studied the diet and health habits of Americans for about 12 months. The information the panel found is not surprising − Americans lead sedentary lives where they spend too much time on the couch and eat too much processed food. As a result of this lifestyle, Americans consume more calories than they expend leading to obesity and inadequate nutrition levels.

New Look, Similar Information

Although the panel changed the look of the new pyramid, there really aren’t many changes to the advice it gives. For example, the pyramid still offers guidelines on how much of each food group a person should eat and it still urges Americans to consume fewer calories and exercise more.

The main difference between the two pyramids is that the revised version suggests:

• Limiting portion size
• Eating whole grain pastas and breads instead of refined white breads and bagels
• Eating whole fruits and vegetables instead of drinking fruit and vegetable juices
• Reducing the amount of salt to one level teaspoon a day
• Increasing exercise to 60 to 90 minutes each day
• Measuring some foods by cups rather than serving size

Inside the New Pyramid

According to the Dietary Guidelines provided by the new food guide pyramid, a healthy diet is one that:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

The pyramid offers guidelines for healthy individuals over the age of two. Each color of the pyramid’s rainbow stands for a different food group. Here is how the pyramid breaks down:

• Orange (grains) − Make half your grains whole. 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.
• Green (vegetables) − Vary your vegetables. Eat more dark green vegetables. Eat more orange vegetables. Eat more dried beans and peas.
• Red (fruits) − Focus on fruits. Eat a variety of fruits. Choose fresh, frozen, canned or dried fruit. Go easy on fruit juices.
• Yellow (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.
• Blue (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.
• Purple (meat and beans) − Go lean on protein. Choose low-fat or lean meats and poultry. Bake it, broil it or grill it. Vary your choices − with more fish, beans, peas, nuts and seeds.

How Much Should Your Child Should Eat

How much your child eats really depends on his or her size, age and activity level. The USDA’s MyPyramid web site offers a planner called My Pyramid Plan where parents can enter the child’s age, sex and activity to help determine just how much of each of the food groups a child should eat each day. The web site also offers an online dietary and physical activity tool called My Pyramid Tracker that helps families assess food intake and physical activity.