A Personalized Approach to Healthy Eating with MY PYRAMID

For more than a decade, the Food Guide Pyramid has taken a one size-fits-most approach to outlining healthy eating. But with MyPyramid, the new food guidance system based on the Dietary Guidelines for Americans by the United States Department of Agriculture and Health and Human Services, a new way to individualize eating is introduced. Some new additions include emphasizing weight control and the importance of physical activity, increasing fruit and vegetable recommendations and whole grain intake, keeping total fat intake to 20 percent to 35 percent of calories and minimizing trans fat intake. Unlike the old food guide, MyPyramid personalizes dietary and physical activity recommendations by including a variety of pyramids designed to fit an individual’s unique needs. MyPyramid has six major points: 1.      Be Active. The recently updated Dietary Guidelines recommend physical activity on most—preferably all—days of the week. In order to maintain weight, one must exercise at least 30 to 60 minutes a day. For weight loss, 60 to 90 minutes of daily exercise is recommended. 2.      Moderation. This concept focuses on the importance of limiting the consumption of foods high in saturated fats, trans fats, sodium and sugar. This translates to a decreased intake of full-fat meats, processed foods and sweets. 3.      A Personalized Approach. Personalization is a major feature of MyPyramid. To meet an individual’s unique dietary and physical activity needs, 12 different pyramids are created. Caloric and food group recommendations are based on gender, current activity level and age. 4.      Portion Control. One of the frequent complaints about the old food guide was that many Americans were confused about what a portion size was. By basing food recommendations on standard household measurements and ounces, it is hoped that people will maintain better portion control. 5.      Variety. Including all of the food groups daily and choosing a variety of foods within those groups will help achieve the nutrient recommendations. Numerous colors, flavors and textures should be included in order to get a diverse supply of nutrients. 6.      Make Gradual Improvements. Fitness professionals need to help individuals formulate an exercise and diet plan that will sustain behavioral change. Helping clients set measurable and realistic goals can do this. For example, if someone only exercises once a week, have him or her increase his or her frequency to two times a week, gradually working up to five to six days a week within four to six months. Goals should be behavior-based, as opposed to weight loss only. - Aerobics & Fitness Association of America