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USDA’s 2005 Dietary Guidelines for Americans and MyPyramid emphasize the basics: keep good nutrition simple – stay within calorie limits and enjoy foods that are rich in essential nutrients first from all five food groups.
There are five food groups for a reason. No single food or food group can provide all the 50 plus nutrients you need each day. A key recommendation of MyPyramid is to choose foods rich in essential nutrients from all food groups. These foods provide “power” calories because they pack more essential vitamins and minerals into fewer calories. For a healthier, more active lifestyle, choose nutrient-rich foods first, and then select less nutrient-rich options to meet your calorie needs.
To get the benefits of nutrient-rich foods more often, choose foods from the base of the pyramid from each food group. The base is wider to indicate nutrient-rich foods that provide the most nutrients with the fewest calories, solid fats and added sugars. This makes your calories count more.
Power your plate with nutrient-rich foods with these helpful tips:
- Shop the perimeter of the store for the freshest nutrient-rich foods, including:
- Brightly colored fruits, such as blueberries, strawberries and oranges
- Vibrant green, red, yellow and orange vegetables like tomatoes, spinach and orange peppers
- Whole grain, fortified and fiber-rich bread and pasta products
- Nonfat or low-fat milk, cheese and yogurt
- Lean proteins like lean meats, eggs and seafood
- When snacking, choose brightly colored red, green, yellow and orange fruits and vegetables, lowfat yogurt or lean beef jerky.
- Make a salad into an entrée by including fruits, vegetables and a lean protein, such as grilled steak or salmon.
- Make an easy parfait out of lowfat yogurt and fresh fruit for breakfast or a snack at any time during the day.
- Select lean ground beef that is at least 90 % lean for hamburgers, chili or other dishes that require ground beef crumbles.
- Choose whole-grain breads and lean protein such as roast beef, lean turkey breast or other low-fat lunch meats and top with dark green lettuce and bright red tomatoes for a healthy sandwich.
- Select whole-grain cereals, such as oatmeal, for breakfast.
A 3-ounce serving of lean beef is an excellent source of five nutrients (protein, zinc, vitamin B12, selenium and phosphorus), and a good source of four nutrients (niacin, vitamin B6, iron and riboflavin) – while contributing less than 10 percent of calories to a 2,000 calorie diet. Beef’s combination of nutrients can play a powerful role in many issues facing Americans today – from fueling physical activity and helping manage weight, to developing cognitive skills and aging vibrantly.
Download the Power Foods brochure for nutrient-rich recipes, meal plans and shopping lists.
For additional information, the MyPyramid Web site provides a web-based interactive tool for personalized recommendations, sample menus and other tips.
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