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Food Pyramid

My Pyramid

Food Intake Patterns

The suggested amounts of food to consume from the basic food groups, subgroups, and oils to meet recommended nutrient

intakes at 12 different calorie levels. Nutrient and energy contributions from each group are calculated according to the

nutrient - dense forms of foods in each group ( e.g., lean meats and fat free milk ).   The table also shows the discretionary calorie

allowance that can be accommodated within each calorie level,   in addition to the suggested amounts of nutrient - dense forms

of foods in each group.

Daily Amount of Food From Each Group

Calorie Level¹ 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200

Fruits² 1 cup 1 cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5 cups

Vegetables³ 1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups

Grains⁴ 3oz-eq 4oz-eq 5oz-eq 5oz-eq 6oz-eq 6oz-eq 7oz-eq 8oz-eq 9oz-eq 10oz-eq 10oz-eq 10oz-eq

Meat and Beans⁵ 2oz-eq 3oz-eq 4oz-eq 5oz-eq 5oz-eq 5.5oz-eq 6oz-eq 6.5oz-eq 6.5oz-eq 7oz-eq 7oz-eq 7oz-eq

Milk⁶ 2 cups 2 cups 2 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups

Oils⁷ 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp

Discretionary calorie allowance⁸ 165 171 171 132 195 267 290 362 410 426 512 648

1 Calorie Levels are set across a wide range to accommodate the needs of different individuals. The attached table "Estimated

   Daily Calorie Needs" can be used to help assign individuals to the food intake pattern at a particular calorie level.

2 Fruit Group includes all fresh, frozen, canned and dried fruits and fruit juices. In general, 1 cup of fruit or 100% fruit juice,

   or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group.

3 Vegetable Group includes all fresh, frozen, canned and dried vegetables and vegetable juices. In general, 1 cup of raw or

   cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group.

Vegetable Subgroup Amounts are Per Week

Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200

Dark green veg. 1 c/wk 1.5 c/wk 1.5 c/wk 2 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk

Orange veg. .5 c/wk 1 c/wk 1 c/wk 1.5 c/wk 2 c/wk 2 c/wk 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk

Legumes .5 c/wk 1 c/wk 1 c/wk 2.5 c/wk 3 c/wk 3 c/wk 3 c/wk 3 c/wk 3.5 c/wk 3.5 c/wk 3.5 c/wk 3.5 c/wk

Starchy veg. 1.5 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk 3 c/wk 3 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 9 c/wk 9 c/wk

Other veg. 3.5 c/wk 4.5 c/wk 4.5 c/wk 5.5 c/wk 6.5 c/wk 6.5 c/wk 7 c/wk 7 c/wk 8.5 c/wk 8.5 c/wk 10 c/wk 10 c/wk

4 Grains Group includes all foods made from wheat, rice, oats, cornmeal, barley, such as bread, pasta, oatmeal, breakfast

   cereals, tortillas, and grits. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, pasta, or

   cooked cereal can be considered as 1 ounce equivalent from the grains group. At least half of all grains consumed

   should be whole grains.

5 Meat & Beans Group in general, 1 ounce of lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry

   beans, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

6 Milk Group includes all fluid milk products and foods made from milk that retain their calcium content, such as yogurt and

   cheese. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter are not part of the

   group. Most milk group choices should be fat-free or low-fat. In general, 1 cup of milk or yogurt, 1 1/2 ounces of natural

   cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

7 Oils include fats from many different plants and from fish that are liquid at room temperature, such as canola, corn, olive,

   soybean, and sunflower oil. Some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Foods that are

   mainly oil include mayonnaise, certain salad dressings, and soft margarine.

8 Discretionary Calorie Allowance is the remaining amount of calories in a food intake pattern after accounting for the

   calories needed for all food groups-using forms of foods that are fat-free or low-fat and with no added sugars.

Estimated Daily Calorie Needs

To determine which food intake pattern to use for an individual, the following chart gives an estimate of individual calorie

needs. The calorie range for each age/sex group is based on physical activity level, from sedentary to active.

Calorie Range

Children Sedentary → Active Sedentary means a lifestyle that includes only the

2-3 years 1,000 → 1,400    light physical activity associated with typical

Females    day-to-day life.

4-8 years 1,200 → 1,800

9-13 years 1,600 → 2,200 Active means a lifestyle that includes physical

14-18 years 1,800 → 2,400    activity equivalent to walking more than 3 miles

19-30 years 2,000 → 2,400    per day at 3 to 4 miles per hour, in addition to

31-50 years 1,800 → 2,200    the light physical activity associated with typical

51+ years 1,600 → 2,200    day-to-day life.

Males

4-8 years 1,400 → 2,000

9-13 years 1,800 → 2,600

14-18 years 2,200 → 3,200

19-30 years 2,400 → 3,000

31-50 years 2,200 → 3,000

51+ years 2,000 → 2,800