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Selections from MyPyramid comprise a healthy diet
STILLWATER, Okla. – It is no secret that eating a healthy diet is a great way to watch your weight while getting all of the vitamins and minerals you need.
However, the amount of food a person needs from each of the food groups will depend upon age, gender and level of physical activity, said Janice Hermann, Oklahoma State University nutrition education specialist.
“Oftentimes when a person is trying to eat a more healthy diet, he or she may completely cut out certain types of foods such as carbohydrates or fats. In order to consume a well-balanced diet, you should include foods from all groups of the MyPyramid,” Hermann said.
The recommended amounts from each MyPyramid food group each day for a reference 2,000 calorie diet include 6 ounces of grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of milk, 5.5 ounces of meat and beans and 6 teaspoons of oil.
A 1 ounce equivalent from the grains group is one slice of bread; 1 cup of ready-to-eat cereal; or one-half cup of cooked rice, cooked pasta or cooked cereal.
In general, 1 cup from the vegetable group is 1 cup of raw or cooked vegetables or vegetable juice. Two cups of raw leafy greens can be considered as a 1 cup serving from the vegetable group.
One cup of fruit or 100 percent fruit juice or one-half cup of dried fruit comprises 1 cup from the fruit group.
“There are so many fruits and vegetables available that you should have no problem finding something you like,” she said. “One way to keep your menu from becoming boring is to try new things.”
Hermann said a 1-cup serving from the milk group includes 1 cup of milk or yogurt, 1.5 ounces of natural cheese or 2 ounces of processed cheese.
A 1 ounce equivalent from the meat and beans group is 1 ounce of meat, poultry or fish, one-fourth cup of cooked dry beans, one egg, 1 tablespoon of peanut butter or one-half ounce of nuts or seeds.
“Eating a well-balanced diet is key to good health and recommended amounts from each of the food groups is important,” Hermann said.
For personalized nutritional recommendations, go to www.mypyramid.gov.
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Oklahoma
State University,
U.S. Department of Agriculture, State and
Local Governments Cooperating: The Oklahoma Cooperative Extension Service
offers its programs to all eligible persons regardless of race, color, national
origin, religion, gender, age, disability, or status as a veteran, and is an
equal opportunity employer.
Trisha Gedon
Communications
Specialist
Agricultural
Communications Services
136 Agriculture
North
Oklahoma State University
Stillwater, OK 74078
405-744-3625
(phone)
405-744-5739
(fax)
trisha.gedon@okstate.edu
