The United States Department of Agriculture (USDA) published a new Food Pyramid in April 2005. The USDA Food Pyramid offers recommended guidelines for the daily allowances of the different major food groups: grains, vegetables, fruits, oils, milk, meat and beans.  In addition to daily food group recommendations, the Food Pyramid also recommends at least 30 to 60 minutes of daily physical exercise.

The USDA also offers the 'MyPyramid Plan' on-line calculator that will tell you the amount of each food group that you need on a daily basis - based on your age, gender, weight, height, and amount of physical activity.  This may be a helpful tool for you as you focus on eating healthfully.

2007 USDA Dietary Guidelines

The 2007 USDA Dietary Guidelines are as follows. Please note that a serving size is dependent on age, health, gender, and dietary needs.

•  Fruit: 2-4 servings a day. Fruit can be fresh, frozen, canned or dried.  An example of a serving of fruit might equal:
  

       - 1 medium apple, banana, orange, or pear

        - 1/2 cup of chopped, cooked or canned fruit

        - 3/4 cup of fruit juice

• Vegetables: 3-5 servings per day.  Eat a variety everyday especially dark green and orange veggies, beans and peas. A vegetable serving might equal:

       - 1 cup raw leafy vegetables

        - 1/2 cup of other vegetables - cooked or raw

        - 3/4 cup of vegetable juice

• Calcium: 2-3 servings per day. Get 3 daily cups from low-fat or fat-free milk, yogurt, and cheese. Children ages 2-8 need 2 cups of milk per day or the calcium equivalent.  A serving of calcium might equal:

       - 1 cup of milk or yogurt

        - 1 1/2 ounces of natural cheese (such as Cheddar)

        - 2 ounces of processed cheese (such as American)

• Protein: 2-3 servings a day.  Eat lean meats and poultry, fish, beans, peas, nuts and seeds.  A serving of protein might equal:

       - 2-3 ounces of lean cooked meat, poultry, or fish

       - 1/2 cup of cooked dry beans

       - 1/2 cup of tofu

       - 1 egg

       - 1/3 cup of nuts

       - 2 tablespoons of peanut butter

• Grains: 3-6 servings per day.  One half of your daily serving should be from whole-grain foods, which include: whole-wheat, brown or wild rice, oatmeal, whole rye, popcorn, and whole grain.  A serving of grain might equal:

        - 1 slice of bread

        - 1 cup of cereal

        - 1/2 cup cooked cereal, rice or pasta

• Fats, Salt and Sugar: Use on a very limited basis.

        - Avoid fats and oils high in saturated and trans fats

        - Keep sodium to less than 2,300 mg a day (this is the equivalent of about 1 teaspoon of salt)

        - Choose foods and beverages with little added sugar.  Watch for words such as 'high fructose corn syrup".