MyPyramid Plan for Daily Food and Calorie Intake

http://edis.ifas.ufl.edu/ ( Publisher's URL )
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Material Information

Title:
MyPyramid Plan for Daily Food and Calorie Intake
Physical Description:
Fact Sheet
Creator:
Warren, Glenda L.
Publisher:
University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication:
Gainesville, Fla.
Publication Date:

Notes

Acquisition:
Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status:
Published
General Note:
"First published: December 2007. Reviewed December 2010.
General Note:
"FCS8800"

Record Information

Source Institution:
University of Florida Institutional Repository
Holding Location:
University of Florida
Rights Management:
All rights reserved by the submitter.
System ID:
IR00003814:00001


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Full Text

PAGE 1

FCS8800 MyPyramid Plan for Daily Food and Calorie Intake Glenda L. Warren MyPyramid is your guide to a healthy eating pl an and an active lifestyle. The MyPyramid plan: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Recommends daily physical activity for 30 to 60 minutes every day. Explains that oils are not a food group, but some are needed for your good health. CALORIES GRAINS VEGETABLES FRUITS O I L S MILK MEAT & BEANS Discretionary Calorie Allowance 1,000 3 oz 1 cup 1 cup 3 2 cups 2 oz 165 1,200 4 oz 1.5 cups 1 cup 4 2 cups 3 oz 171 1,400 5 oz 1.5 cups 1.5 cups 4 2 cups 4 oz 171 1,600 5 oz 2 cups 1.5 cups 5 3 cups 5 oz 132 1,800 6 oz 2.5 cups 1.5 cups 5 3 cups 5 oz 195 2,000 6 oz 2.5 cups 2 cups 6 3 cups 5.5 oz 267 2,200 7 oz 3 cups 2 cups 6 3 cups 6 oz 290 2,400 8 oz 3 cups 2 cups 7 3 cups 6.5 oz 362 2,600 9 oz 3.5 cups 2 cups 8 3 cups 6.5 oz 410 2,800 10 oz 3.5 cups 2.5 cups 8 3 cups 7 oz 426 3,000 10 oz 4 cups 2.5 cups 10 3 cups 7 oz 512 3,200 10 oz 4 cups 2.5 cups 11 3 cups 7 oz 648 *Numbers represent teaspoons of oils at your calorie level. Limit the amount of calories used for fat and sugar to the amount in the discretionary calorie allowance for your calorie level. Remember, total recommended daily amounts are based on serving the foods without any added fats or sugar. ________________________ _____________________ _____________________________

PAGE 2

MyPyramid Plan for Daily Food and Calorie Intake Page 2 Find the calorie level that is right for your gender, activity level, and age.** 1. First, choose the column for your gender. 2. Next, choose your activity level. 3. Then, find your age and the calorie level that matches your physical activity. MALES FEMALES Activity Level Sedentary* Mod active* Active* Activity Level Sedentary* Mod active* Active* AGE AGE 2 1000 1000 1000 2 1000 1000 1000 3 1000 1400 1400 3 1000 1200 1400 4 1200 1400 1600 4 1200 1400 1400 5 1200 1400 1600 5 1200 1400 1600 6 1400 1600 1800 6 1200 1400 1600 7 1400 1600 1800 7 1200 1600 1800 8 1400 1600 2000 8 1400 1600 1800 9 1600 1800 2000 9 1400 1600 1800 10 1600 1800 2200 10 1400 1800 2000 11 1800 2000 2200 11 1600 1800 2000 12 1800 2200 2400 12 1600 2000 2200 13 2000 2200 2600 13 1600 2000 2200 14 2000 2400 2800 14 1800 2000 2400 15 2200 2600 3000 15 1800 2000 2400 16 2400 2800 3200 16 1800 2000 2400 17 2400 2800 3200 17 1800 2000 2400 18 2400 2800 3200 18 1800 2000 2400 19-20 2600 2800 3000 19-20 2000 2200 2400 21-25 2400 2800 3000 21-25 2000 2200 2400 26-30 2400 2600 3000 26-30 1800 2000 2400 31-35 2400 2600 3000 31-35 1800 2000 2200 36-40 2400 2600 2800 36-40 1800 2000 2200 41-45 2200 2600 2800 41-45 1800 2000 2200 46-50 2200 2400 2800 45-50 1800 2000 2200 51-55 2200 2400 2800 51-55 1600 1800 2200 56-60 2200 2400 2600 56-60 1600 1800 2200 61-65 2000 2400 2600 61-65 1600 1800 2000 66-70 2000 2200 2600 66-70 1600 1800 2000 71-75 2000 2200 2600 71-75 1600 1800 2000 76 and up 2000 2200 2400 76 and up 1600 1800 2000 *Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the Institute of Medicine Dietary Reference Intakes Macronutrients Report, 2002. SEDENTARY = less than 30 minutes a day of moderate physical activity, in addition to daily activities. MOD. ACTIVE = at least 30 minutes and up to 60 minutes a day of moderate physical activity, in addition to daily activities. ACTIVE = 60 or minutes a day of moderate physic al activity, in addition to daily activities. **You can also find calorie levels for your family members.