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New 2005 Food Pyramid Information

Health Trivia Quiz
Nutrition Data Calculators
NEW! Dietary Guidelines for 2005 (PDF 4.2 MB)

After months of revision, a new symbol for healthy habits was introduced in April 2005. New posters, pictures and handouts are now available. The system that was devised has much additional information to interpret. No need to toss any old collateral though. You may still use the current pyramid for teaching, since the principals are basically the same, with variations made for activity and age. See the bottom of this page for the differences and the copy of the new pyramid brochure (altough it's really not a pyramid process any more).

Download a copy of the new 2005 pyramid brochure here. It's a TWO PAGE Adobe PDF file.

On Jan 12, 2005 the U.S Government released revised Dietary Guidelines for Americans 2005. A link to a full copy of those guidelines is above. An outline is at the bottom of this page. The concept is the same as we have presented here before with the addition of more guidelines on how much to eat, how to avoid fatty foods and other harmful food products, and how to mix up your diet to make it well rounded. The goal is to stop the alarming increase in obesity among our youth. Too many of our children are overweight due to lack of exercise and poor eating habits and they are headed towards major health problems. As educators and parents it is our responsibility to make sure our next generation stays healthy.

The Food Guide Pyramid replaced the old "Four Basic Food Groups" color wheel that we grew up with as kids.

The old wheel emphasized "variety," but didn't reflect what we know today about the importance of restricting fat, and increasing vitamins and fiber. So nutritionists felt it was time to put together an updated version that focuses on present health as well as disease prevention. A revised pyramid to reflect the new guidelines released Jan 12, 2005 was made public April 12, 2005. The revision was the pyramid's first since it was created 12 years ago.


The following two images compose the new pyramid brochure, which you can download here in pdf form. We are leaving the previous pyramid up so you may compare and better see the differences.

click images to open more detailed pictures in another window


  • 1 cup (8 oz.) milk or yogurt
  • 2 slices cheese, 1/8" thick (1½ oz.)
  • 2 cups cottage cheese
  • 1½ cups ice milk, ice cream, or frozen yogurt
  • 2 oz. to 3 oz. (size of a deck of cards) cooked lean meat, poultry, or fish
  • 2 eggs
  • 7 oz. tofu
  • 1 cup cooked legumes (dried beans or peas)
  • 4 tablespoons peanut butter
  • 1/2 cup nuts or seeds
  • 1/2 cup cooked vegetables
  • 1/2 cup raw chopped vegetables
  • 1 cup raw leafy vegetables
  • 1/2 to 3/4 cup vegetable juice
  • 1 whole medium fruit (about 1 cup)
  • 1/4 cup dried fruit
  • 1/2 cup canned fruit
  • 1/2 to 3/4 cup fruit juice
  • 1 slice bread
  • 1 medium muffin
  • 1/2 hot dog bun or hamburger bun
  • 1/2 bagel or english muffin
  • 4 small crackers
  • 1 tortilla
  • 1 cup cold cereal
  • 1/2 cup cooked cereal
  • 1/2 cup rice
  • 1/2 cup pasta

    Number of servings per day

    click to open a full size more detailed image

    The five major food groups are shown on the Food Guide Pyramid.

    Each of these food groups provides some, but not all, of the nutrients you need daily.
    Center your diet around the foods at the base of the Pyramid, and eat less of the foods at the top of the Pyramid.
    If you're watching your weight, eat the minimum number of recommended servings. If you need to gain weight, eat the maximum number of servings.
    In all five groups, try to choose nonfat and lean groups as often as possible.
    Example: Choose nonfat or 1% milk instead of 2% or whole milk; lean meat instead of fatty meat; and breads and cereals that are not processed with a lot of fat.

    Great Teaching Aid!
    The Food Pyramid (True Books, Food & Nutrition)
    by Joan Kalbacken, Sarah De Capua (Editor)
    Reading level: Ages 9-12 - BUY IT NOW

    Eating right and watching calories

    The Food Guide Pyramid shows a range of servings for each of the five major food groups.
    The number of servings you need from each group depends on how many calories you need to maintain a healthy weight.
    This table shows approximately how many servings of nonfat, lean foods are needed for three different calorie levels (1,600, 2,200, and 2,800 calories).

    ABOUT 1,600
    ABOUT 2,200
    ABOUT 2,800
    Milk & Milk Products Group²
    2 to 4
    2 to 4
    2 to 4
    Meat & Meat Alternatives Group
    Vegetable Group
    Fruit Group
    Bread & Cereal Group
    Total Fat (grams)³
    36 to 53
    49 to 73
    62 to 93
    ıThese are the calorie levels if you choose nonfat, lean foods from the five major food groups, and use food from the fats, oils, and sweets group sparingly.
    ²Teens, young adults, pregnant and nursing women, and women concerned about osteoporosis prevention need at least 4 servings (or additional calcium from alternative sources).
    ³The lower number is 20% of daily calories from fat; the higher number is 30%. If you are really concerned about disease prevention, try to get down to 20% fat.

    Sources: U.S. Department of Agriculture, U.S. Department of Health and Human Services

    NEW! For 2005.
    Guidelines on how to mix up your choices within each food group.
    Print out this FREE PDF document in color for handouts.
    Click here for a copy (you need the Abobe PDF reader).

    Attention Parents and Teachers! -
    Good Enough to Eat : A Kid's Guide to Food and Nutrition
    by Lizzy Rockwell (Illustrator)
    Reading level: Ages 4-8 - BUY IT NOW

    Height/Weight Guidelines

     lowmidpointhigh low midpointhigh
    4'10"100115131 5'1"123134145
    4'11"101117134 5'2"125137148
    5'0"103120137 5'3"127139151
    5'1"105122140 5'4"129142155
    5'2"108125144 5'5"131145159
    5'3"111128148 5'6"133148163
    5'4"114133152 5"7"135151167
    5'5"117136156 5'8"137154171
    5'6"120140160 5'9"139157175
    5'7"123143164 5'10"141160179
    5'8"126146167 5'11"144164183
    5'9"129150170 6'0"147167187
    5'10"132153173 6'1"150171192
    5'11"135156176 6'2"153175197
    6'0"138159179 6'3"157179202
    English measurements: Height is in feet and inches and weight is in pounds.

    Poster Store
    TEACHERS: These posters were selected for use in the classroom.
    Surround your students with high quality images they will remember for a lifetime. Great for Science Fair Projects and Reports, too!
    To purchase any of the products below click on the image. All transactions are safe and secure with satisfaction guaranteed. This store is brought to you in association with - The World's Largest Poster and Print Store.
    Human Body Food Safety Effects of Smoking Safety First Alie Kruse-Kolk - Happy Breakfast
    Human Body
    27 in. x 39 in.
    Buy this Art Print

    Food Safety
    24 in. x 18 in.
    Buy this Art Print

    Effects of Smoking
    18 in. x 24 in.
    Buy this Art Print

    Safety First
    23 in. x 35 in.
    Buy this Poster

    Happy Breakfast
    Alie Kruse-Kolk
    24 in. x 20 in.
    Buy this Art Print

    Peter Knaup - Cereals Alie Kruse-Kolk - Goodmorning Sunshine Carol Robinson - Eat Your Veggies Studio Nouvelles Images - Bread Carol Robinson - Fruit is Nature's Sweet Candy
    Peter Knaup
    16 in. x 20 in.
    Buy this Art Print

    Goodmorning Sunshine
    Alie Kruse-Kolk
    20 in. x 16 in.
    Buy this Art Print

    Eat Your Veggies
    Carol Robinson
    9 in. x 9 in.
    Buy this Art Print

    Studio Nouvelles Images
    16 in. x 20 in.
    Buy this Art Print

    Fruit is Nature's Sweet Candy
    Carol Robinson
    9 in. x 9 in.
    Buy this Art Print

    A Look at the New Dietary Guidelines

    Return to top
    January 12, 2005 (excerpts from the U.S. Government press release)

    Among the recommendations included in the government's Dietary Guidelines for Americans 2005, which were released Wednesday:

    Eating right is vital to promoting health and reducing the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis. In fact, it has been estimated that dietary changes could reduce cancer deaths in the United States by as much as 35 percent.

    Nevertheless, a large gap remains between recommended dietary patterns and what Americans actually eat. Very few Americans meet the majority of recommendations of the Food Guide Pyramid or the Dietary Guidelines for Americans. Only 3 percent of all individuals meet four of the five recommendations for the intake of grains, fruits, vegetables, milk products, and meat and bean food groups. Only one-fourth of U.S. adults eat the recommended servings of fruits and vegetables each day. Unfortunately, poor eating habits are usually established during childhood. And more than 60 percent of young people eat too much fat, and less than 20 percent eat the recommended servings of fruits and vegetables.

    The Food Guide Pyramid is an outline of what to eat each day, and it calls for a variety of food and nutrients. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are associated with good health. Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of heart disease and some types of cancer. Milk products provide protein, vitamins and minerals and are the best source of calcium. However, fats, oils, and sweets provide calories and little else, and should be used sparingly. Drinking enough water is also essential to keeping hydrated, converting food into energy, carrying nutrients through the body, and removing waste.

    WEIGHT MANAGMENT: To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. Balance calories between the amount you eat and the amount of energy you burn. For moderately active people between the ages of 31 and 50, recommended NET calories would be 2,000 per day for women and 2,400 to 2,600 for men.

    *PHYSICAL ACTIVITY*: Engage in regular physical activity and reduce sedentary activities to promote psychological well-being and a healthy body weight. Thirty minutes of exercise is the minimum. Exercise for 60 minutes to maintain weight and prevent weight gain. If you've lost weight, exercise for 60 to 90 minutes daily to keep it off.

    ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS: Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol.

    FOOD GROUPS TO ENCOURAGE: Eat 2 cups of fruit and 2 1/2 cups of vegetables per day in a 2,000-calorie diet, with higher or lower amounts depending on the calorie level; 3 or more ounce-equivalents of whole-grain products per day; three cups per day of fat-free or low-fat milk or equivalent milk products.

    FOOD SAFETY: Clean hands, food contact surfaces and fruits and vegetables. To avoid food-borne illness, separate raw, cooked and ready-to-eat foods while shopping, preparing or storing foods.

    FATS: Limit intakes of fats and oils high in saturated and-or trans fatty acids, and choose products low in such fats and oils. Get no more than 10% of your calories from saturated fat and no more than 300 milligrams of cholesterol daily.

    CARBOHYDRATES: Choose fiber-rich fruits, vegetables, and whole grains often. Eat and drink little added sugar or caloric sweeteners.

    SODIUM: Consume less than 2,300 mg (approximately one teaspoon of salt) of sodium per day.

    ALCOHOLIC BEVERAGES:Those who choose to drink alcoholic beverages should do so sensibly and in moderation; defined as the consumption of up to one drink per day for women and up to two drinks per day for men.

    Take The Muscleman Challenge!
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    Take The Health Trivia Quiz.
    Can you get them all correct?