MyPyramid.gov
Use this advice to help you:
- Make smart choices from every food group.
- Find your balance between food and physical activity.
- Get the most nutrition out of your calories.
- Stay within your daily calorie needs.
MyPyramid food patterns are designed for the general public ages 2 and over. They are not therapeutic diets for
specific health conditions, or for pregnancy or lactation. Those with a chronic health condition should consult with a
health care provider to find a dietary plan that is right for them.
For a 2,000-calorie diet, you need the amounts below from each food group. To find the amounts that are right for you, go to MyPyramid.gov.
Eat 6 oz. every day
Grain Group:
Make half your grains whole
Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day
1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal, or pasta
Inside The Pyramid
Eat 2 1/2 cups every day
Vegetable Group:
Vary your veggies
Eat more dark green veggies like broccoli, spinach, and other dark leafy greens
Eat more orange vegetables like carrots and sweet potatoes
Eat more dry beans and peas like pinto beans, kidney beans, and lentils
Inside The Pyramid
Eat 2 cups every day
Fruit Group:
Focus on fruits
Eat a variety of fruit
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices
Inside The Pyramid
Get 3 cups every day; for kids aged 1 to 8, it's 2
Milk Group:
Get your calcium-rich foods
Go low-fat or fat-free when you choose milk, yogurt, and other milk products
If you don't or can't consume milk, choose lactosefree products or other calcium sources such as fortified foods and beverages
Inside The Pyramid
Eat 5 1/2 oz. every day
Meat & Beans Group:
Go lean with protein
Choose low-fat or lean meats and poultry
Bake it, broil it, or grill it
Vary your protein routine - choose more fish, beans, peas, nuts, and seeds
Inside The Pyramid
Find your balance between food and physical activity
Be sure to stay within your daily calorie needs.
Be physically active for at least 30 minutes most days of the week.
About 60 minutes a day may be needed to prevent weight gain.
For sustaining weight loss, at least 60 to 90 minutes a day may be required.
Children and teenagers should be physically active for 60 minutes every day, or most days.
Inside The Pyramid
Know the limits on fats, sugars, and salt (sodium)
Make most of your fat sources from fish, nuts, and vegetable oils.
Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.
Inside The Pyramid
One size doesn't fit all. MyPyramid Plan offers you a personal eating plan with the foods and amounts that are right for you. Visit the MyPyramid Plan box to get started.
MyPyramid Tracker offers a detailed assessment of your food intake and physical activity level. Visit the Tracker box for an in-depth look at your food and physical activity choices.
All information included in this section is provided by the USDA. For more information please visit MyPyramid.gov.
