Vegetarian Worldwide

Eating healthy with the New Food Guide.

The U.S. Government has a new tool called MyPyramid to help all Americans live healthier lifestyles. The new federal government guide is an updated version of the old U.S. Food Guide Pyramid.

Experts updated it because we now know today just how important exercise is. It’s not just about what you eat, but also how much you move.

How to read the guide

The colored sections stand for the food groups and how much you need from each group. Orange is much wider than yellow because you need plenty of grains each day, but should limit how much oil/fat you have. The reason why all these colors ar there is because you need to choose a variety of foods from each group. Don’t forget about red just because you love purple foods! Finally, the figure going up the steps is a reminder to get regular exercise.

Orange = Grains Green = Vegetables Red = Fruits Yellow = Oils and fats Blue = Dairy Purple = Meats, beans, fish, poultry

Visit Inside the Pyramid to see a list of all the different food choices for each group…from dozens of different kinds of vegetables to tons of ways to get dairy!

How much of each food group do I need?

Check out the chart below to find out how much teen girls need from each group.

Mix up your choices within each food group.
		Focus on fruits. Eat a variety of fruits – whether fresh, frozen, canned or dried – rather than fruit juice for most of your fruit choices. Try melons such as cantaloupe, berries such as blueberries, and citrus fruit such as grapefruit. Teen girls need 2 cups of fruits each day.
		Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas and lentils. Teen girls need 2½ cups of vegetables each day.
		Get your calcium-rich foods. Teen girls need 1,300 milligrams of calcium every day, which equals 130% of the DV (Daily Value) of the 1,000 milligrams that is recommended for adults. This means that teen girls need 30% more calcium than adults need. To get 1,300 milligrams each day, drink and eat a variety of foods that are high in calcium, such as fat-free or low-fat milk, fat-free yogurt, American cheese, ricotta cheese, and fruit yogurt and consume the recommended amounts from the other food groups. It would take 3 cups of milk to get 1,300 mg of calcium. Learn why calcium is important to bone health.
		Make half your grains whole. Of the about 6 ounce-equivalents of grains teen girls need every day, at least 3 should be whole-grain cereals, breads, crackers, rice, or pasta. One ounce-equivalent is about 1 slice of bread, 1 cup of breakfast cereal, or ¼ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are called “whole” in the list of ingredients. Bread that is just called “wheat” bread is not the same as “whole wheat bread.” Look for “whole wheat” to know it is the healthiest option.
		Go lean with protein. Choose lean meats and poultry that are baked, broiled or grilled. And vary your protein choices by also eating more fish, beans, peas, nuts, and seeds. Teen girls need about 5½ ounces of lean protein each day. A 2-3 ounce serving of meat, poultry, or fish is equal to the size of a deck of cards.
Know the limits on fats, salt, and sugars. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose foods and drinks with little salt (sodium) and/or added sugars (caloric sweeteners).

The food guide calls for eating a variety of foods to get the nutrients you need and the right amount of calories to keep a healthy weight. There are many ways to eat healthy every day, but they all start with getting plenty of grains, fruits, and vegetables.

How many calories do I need?

In general, teen girls need about 2,000 calories each day. Teen girls who are really active may need more calories. These calories should be chosen from low-fat, lean foods from the major food groups from MyPyramid.

How much exercise do I need?

Teens should get at least 60 minutes of exercise that is moderate in intensity each day. For tips on how to get started, check out the fitness guide from GirlsHealth.gov.

Why is it called MyPyramid?

People can have different nutrition and exercise needs, so this tool helps each person figure out exactly what he or she needs to do to be healthier. How? The online, interactive MyPyramid Plan can help you choos the foods and amounts that are right for you. Just enter your age, sex, and how much you exercise to find out what you need. The tool offers help on making smart choices from every food group and finding your balance between food and physical activity.

For a simple quick tip, though, just remember that teen girls usually need around 2,000 calories each day from healthy foods. Teen girls also need at least 60 minutes of exercise each day.