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In with the New, Out with the Old: The Food Pyramid

We all remem­ber the food pyra­mid, right? The tri­an­gle that had grains on the bot­tom, fol­lowed by fruits, veg­eta­bles, dairy, meat, and a small tri­an­gle at top for the oils and sug­ars. Maybe you remem­ber the other ver­sion, with the tri­an­gle is split into lines run­ning from top to bot­tom that con­tain each food group. Now the food pyra­mid from the USDA is a plate, and it looks like this:

food-pyramid

 

Some tips that the USDA sug­gests when using this is that you fill up half of your plate with fruits and veg­gies, make at least half of your grains whole grains, and choose low-fat milk and lean meats. Accord­ing to choosemyplate.gov, the USDA sug­gests the amount you need for each group is based on your sex, age, and phys­i­cal activ­ity. Each amount below is if you get less than 30 min­utes of exer­cise each day. The USDA states that if you exer­cise more, then you should be able to con­sume more. In look­ing at this, is the lat­est nutri­tion sug­ges­tions bet­ter than the pre­vi­ous ones? The choice is up to you!

Fruit

Chil­dren 2–3 years old 1 cup
  4–8 years old 1 to 1 ½ cups
Girls 9–13 years old 1 ½ cups
  14–18 years old 1 ½ cups
Boys 9–13 years old 1 ½ cups
  14–18 years old 2 cups
Women 19–30 years old 2 cups
  31–50 years old 1 ½ cups
  51+ years old 1 ½ cups
Men 19–30 years old 2 cups
  31–50 years old 2 cups
  51+ years old 2 cups

Veg­eta­bles

Chil­dren 2–3 years old 1 cup
  4–8 years old 1 ½ cups
Girls 9–13 years old 2 cups
  14–18 years old 2 ½ cups
Boys 9–13 years old 2 ½ cups
  14–18 years old 3 cups
Women 19–30 years old 2 ½ cups
  31–50 years old 2 ½ cups
  51+ years old 2 cups
Men 19–30 years old 3 cups
  31–50 years old 3 cups
  51+ years old 2 ½ cups

Grains

Chil­dren 2–3 years old 3 ounces
  4–8 years old 5 ounces
Girls 9–13 years old 5 ounces
  14–18 years old 6 ounces
Boys 9–13 years old 6 ounces
  14–18 years old 8 ounces
Women 19–30 years old 6 ounces
  31–50 years old 6 ounces
  51+ years old 5 ounces
Men 19–30 years old 8 ounces
  31–50 years old 7 ounces
  51+ years old 6 ounces

Dairy

Chil­dren 2–3 years old 2 cups
  4–8 years old 2 ½ cups
Girls 9–13 years old 3 cups
  14–18 years old 3 cups
Boys 9–13 years old 3 cups
  14–18 years old 3 cups
Women 19–30 years old 3 cups
  31–50 years old 3 cups
  51+ years old 3 cups
Men 19–30 years old 3 cups
  31–50 years old 3 cups
  51+ years old 3 cups

Pro­tein

Chil­dren 2–3 years old 2 ounces
  4–8 years old 4 ounces
Girls 9–13 years old 5 ounces
  14–18 years old 5 ounces
Boys 9–13 years old 5 ounces
  14–18 years old 6 ounces
Women 19–30 years old 5 ½ ounces
  31–50 years old 5 ounces
  51+ years old 5 ounces
Men 19–30 years old 6 ½ ounces
  31–50 years old 6 ounces
  51+ years old 5 ½ ounces

Oils

Chil­dren 2–3 years old 3 tea­spoons
  4–8 years old 4 tea­spoons
Girls 9–13 years old 5 tea­spoons
  14–18 years old 5 tea­spoons
Boys 9–13 years old 5 tea­spoons
  14–18 years old 6 tea­spoons
Women 19–30 years old 6 tea­spoons
  31–50 years old 5 tea­spoons
  51+ years old 5 tea­spoons
Men 19–30 years old 7 tea­spoons
  31–50 years old 6 tea­spoons
  51+ years old 6 tea­spoons

 

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