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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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