In 2005, certain changes were made to the old food guide pyramid. The following NutriNeat write-up provides information on the recent changes in the food pyramid.
After a period of twelve years, the U.S. Department of Agriculture released the revised details of the food pyramid in the year 2005. The horizontal sections of the old pyramid were replaced by colorful vertical wedges, and it was renamed MyPyramid. The new pyramid provides the details regarding the calorie intake and the portion sizes. The revised pyramid acts as a food guide that helps an individual to plan out his meals and exercises.
Recent Modifications to the Food Pyramid
The logic behind the modifications is to help people to customize their nutritional diet and physical exercises as per their requirements and the condition of their body.
- The new pyramid recommends at least four ounces of whole grains daily. The consumption of the whole grain can vary according to the age and gender. A few examples of whole grain foods include cereals, brown rice, crackers, whole grain breads, and crackers.
- It also encourages the consumption of milk and milk products. It encourages people to consume at least 2 to 3 cups of fat-free or low-fat milk. Remember, one cup of yogurt is equivalent to one cup of milk.
- The emphasis is on cutting down on the consumption of red meat or lean meat such as chicken and fish. It also recommends the consumption of 2 to 3 cups of vegetables per day. You can adjust the amount of intake depending on the calorie level of the vegetables. Choose from the vegetable subgroups such as dark green, legumes, starchy vegetables, etc.
- It also urges people to have at least two cups of fruit a day.
- The modified pyramid emphasizes on limiting the intake of solid fats such as margarine, lard, shortening, and butter. However, the pyramid recommends getting the fat sources from dry fruits and nuts, vegetable oils, and fish.
- There is a strong emphasis on staying physically active. A person must perform exercises for at least thirty to forty minutes for five days of the week. The new food plan also emphasizes on a ninety-minute exercise for someone who wants to lose weight, and a sixty-minute exercise to prevent weight gain.
However, remember that the new pyramid is only a food guide. The amount of calorie intake varies for growing children, teenagers, adults, and the elderly. It is up to you to decide and plan out your daily meals. Depending on the condition of your body, you can also choose the various types of exercises you are comfortable with. You can perform fat burning exercises, if you wish to lose weight. You could also perform yoga exercises, abdominal exercises, aerobic exercises, back exercises, or cardiovascular exercises.