USDA Food Pyramid

As baby boomers age and put on weight, the number diagnosed with diabetes is on the rise. Today's diabetes educators have a new weapon in their weight loss arsenal: the Food Pyramid, a common sense weight control program new from the U.S. Department of Agriculture.

The Pyramid plan is a regimen designed for everyone, not just diabetics. It lists steps to a healthier weight to help forestall health issues related to obesity: stroke, Type 2 diabetes and some forms of cancer.

Balance is the key. Using an "energy in" - "energy out" formula, the USDA plan balances calories consumed against calories burned. Equally balanced - your weight stays the same. More in, less out - up goes your weight. Fewer in, more burned - your weight goes down. No breaking news there - but the Pyramid is a step by step plan for taking permanent control of calories.

To start, the USDA says:

1) Learn what to eat from each food group:

• Grains (make half your grains "whole")
• Vegetables (avoid high carb veggies like corn and peas)
• Fruits (whole or cut up, not juices. Remember that fructose is sugar)
• Milk (a good source of protein and calcium, but choose milk that is low in fat)
• Meat (go lean with protein) and beans

2) Focus on how much you eat. Watch your portion sizes!

3) Choose "nutrient-dense" forms of foods. These foods are packed with nutrients, but low in "extras" that just add calories. For instance, in the "grains" group, the USDA says any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Whole grains, such as whole wheat flour, oatmeal, brown rice and whole cornmeal, contain the entire grain kernel. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. The package will tell you whether iron and vitamins have been added back in, i.e. the refined grain has been enriched.

Examples of common refined grains include:

• corn/flour tortillas
• crackers
• noodles
• spaghetti
• macaroni
• pitas
• pretzels
• ready to eat cereals
• white bread, buns
• white rice.

4) Get moving! Physical activity can help you reach and keep a healthier weight.

Recommended:

• Adults - 30 minutes of physical activity nearly every day
• Children - 60 minutes of physical activity every day

5) Follow your progress by tracking your food intake and physical activity. Check your weight weekly.

The Pyramid lists:

• Which foods are in each group
• Health benefits
• How much from each food group you need
• How foods count

• Tips and resources

You can even get an individualized "food guide" by submitting a form provided by the USDA at www.mypyramid.gov/mypyramid/indes.aspx. The following links provide related information:

• Obesity and maintaining healthy weight

  http://www.nhlbi.nih.gov/health/public/heart/index.htm#obesity

  http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm

  http://www.win.niddk.nih.gov/

• Diabetes

  http://www.fda.gov/diabetes/

• High blood pressure

  http://www.nhlbi.nih.gov/health/public/heart/index.htm#hbp

  http://www.nhlbi.nih.gov/health/dci/Diseases/Hbp/HBP_WhatIs.html

• Food composition

  Data on the nutrient content of specific foods

  http://www.nal.usda.gov/fnic/foodcomp/

• Physical activity

  For information about physical activity and health

  http://www.cdc.gov/nccdphp/dnpa/physical/index.htm

To learn more about the USDA Food Pyramid, visit http://www.myfoodpyramid.gov/.