<meta name="title" content="a new pyramid for a new time"/> <meta name="description" content="According to the U.S. Department of Agriculture, a new approach to nutrition was needed to motivate consumers to make healthier food choices and to reflect the latest nutritional science."/> <title>A New Pyramid for a New Time</title>Top NavigationGHI_TOP_NAVdb.ContentPoolTop NavigationContact UsGHI_EXTERNAL_LINKdb.ContentPoolhttp://www.aetna.com/info/letstalk/letstalk.htmlHBHWContactUsHelpGHI_EXTERNAL_LINKdb.ContentPoolhttp://www.aetna.com/site_help/index.htmlHBHWHelpAetna.comGHI_EXTERNAL_LINKdb.ContentPoolhttp://www.aetna.com/index.htmHBHWAetnaHomeHomedmtXMLContentdb.ContentPoolgifHBHWSectionHeadgifHBHWHomeBgifHBHWHomeAWEB CONTENTdb.ContentPoolHomeHBHWHomeYou Can Do ItdmtTopicIndexdb.ContentPoolgifHBHWSH_DoItgifHBHWDoItBgifHBHWDoItAWEB CONTENTdb.ContentPoolYou Can Do ItHBHWYouCanDoItAttention EmployersdmtXMLContentdb.ContentPoolgifHBHWSH_AttentiongifHBHWAttentionBgifHBHWAttentionAWEB CONTENTdb.ContentPoolAttention EmployersHBHWAttentionFAQsdmtXMLContentdb.ContentPoolgifHBHWSH_FAQsgifHBHWFAQsBgifHBHWFAQsAWEB CONTENTdb.ContentPoolFAQsHBHWFAQCalculate Your BMIdmtWrapdb.ContentPoolgifHBHWSH_BMIgifHBHWBMIBgifHBHWBMIAWEB CONTENTdb.ContentPoolCalculate Your BMIHBHWBMIRecipesdmtWrapdb.ContentPoolgifHBHWSH_RecipesgifHBHWRecipesBgifHBHWRecipesAWEB CONTENTdb.ContentPoolRecipesHBHWRecipesLinksdmtXMLContentdb.ContentPoolgifHBHWSH_LinksgifHBHWLinksBgifHBHWLinksAWEB CONTENTdb.ContentPoolLinksHBHWLinksHBHWTopNavdb.ContentPoolnewpyrmid.gifInteliHealthInteliHealth Medical Content A New Pyramid for a New Time After years of faithful service, the old Food Guide Pyramid, that colorful triangle filled with pictures of cartoon foods, is now enjoying a quiet retirement somewhere in Florida. The new kid on the block, hired to replace the old timer, is technologically advanced. The old pyramid was a picture on paper; the new pyramid is an . According to the U.S. Department of Agriculture, which created both pyramids, a new approach was needed to motivate consumers to make healthier food choices and to reflect the latest nutritional science. We've learned much over the last decade about nutrition and physical activity. These findings were incorporated in MyPyramid. Differences At-A-Glance How does the new pyramid differ from the old one? Take a look. Old Pyramid New Pyramid Name: Food Guide Pyramid Name: MyPyramid 1 pyramid 12 pyramids Two-dimensional graphic; one size fits all approach Interactive tool; customized based on age, gender and physical activity Vague description of how much to eat ("servings sizes" could be confusing) Detailed description of how much to eat (for example, "2 cups of fruit per day") 6 food categories (and suggested servings): 1. bread, cereal, rice and pasta (6-11 servings) 2. vegetable (3-5 servings) 3. fruit (2-4 servings) 4. milk, yogurt and cheese (2-3 servings) 5. meat, poultry, fish, dry beans, eggs and nuts (2-3 servings) 6. fats, oils and sweets (use sparingly) 6 food categories (and suggested servings): 1. grains (6 ounces) 2. vegetables (2 1/2 cups) 3. fruits (2 cups) 4. milk (3 cups, 2 cups for kids aged 2 to 8) 5. meat and beans (5 1/2 ounces) 6. oils (about 3-7 teaspoons, depending on age and gender) No mention of physical activity Equal emphasis on physical activity and healthy eating The figures above are for a 2,000-calorie per day diet. The new interactive pyramid at provides servings suggestions for other calorie diets. Get Active The biggest change in the new advice is to add physical activity to your day. Research shows that 30 minutes of moderate to vigorous physical activity each day is needed to reap health benefits. You're probably already doing some of these activities throughout your week. The new guidelines stress the value of doing something every day. Benefit: Daily activity can help you control your weight, which helps to lower your risk of a host of illnesses, including diabetes, heart attack and stroke. Moderate physical activities: Walking briskly (about 3 1/2 miles per hour a mile in about 17 minutes) Hiking Gardening/yard work Dancing Golf (walking and carrying clubs) Bicycling (less than 10 miles per hour a mile in 6 minutes or more) Weight training (general light workout) Vigorous physical activities: Running/jogging (5 miles per hour a mile in 12 minutes) Bicycling (more than 10 miles per hour a mile in 6 minutes or less) Swimming (freestyle laps) Aerobics Walking very fast (4 ½ miles per hour a mile in about 13 minutes) Heavy yard work, such as chopping wood Weight lifting (vigorous effort) Basketball (competitive) Eat Whole Grains There are two types of grains: whole and refined. Refined grains are processed to give them a smoother texture and longer life on store shelves. Unfortunately, refining removes fiber and iron. Refined grains are typically "enriched," which means the manufacturer adds iron and vitamins back in, but enriching cannot add back fiber. Benefit: Fiber-rich foods lower levels of cholesterol, reduce the risk of death from heart disease, improve bowel regularity and may help you manage your weight. Check the ingredient list of the foods you buy. Look for "whole grain" or "whole wheat." There are many whole grains available, from the well known to the obscure: Brown rice Buckwheat Bulgur (cracked wheat) Oatmeal Popcorn Whole wheat cereal flakes Muesli Whole-grain barley Whole-grain cornmeal Whole rye Whole-wheat bread, crackers, pasta Whole-wheat sandwich buns, rolls, tortillas Wild rice Amaranth Millet Quinoa Sorghum Triticale Go for a Variety of Fruit Because different fruits provide different nutrients and offer different health benefits, do your best to eat a variety of these natural disease fighters. As an added boost, most fruits are dessert-worthy in sweetness but low in calories, so you can treat yourself without worrying about your waistline. Benefit: Fruits are full of nutrients to keep multiple body systems healthy and functioning well, reducing your risk of chronic disease and other health problems. Fruits are bountiful, so you've got a large selection to choose from, including: Apples Avocados Bananas Berries Grapes Lemons Limes Melon Oranges Peaches Pears Pineapples Plums Raisins Don't forget to include 100% fruit juice as you tally up your intake for the day. Consume Milk and Milk Products The milk group includes more than the liquid you pour over cereal or into coffee. To qualify for the milk group, a milk product needs to include calcium. (Products made from milk that don't include calcium such as butter don't count.) Calcium helps make bones stronger. Other nutrients in milk products include potassium and vitamin D. Benefit: Milk and milk products that include calcium contribute to strong, healthy bones and can help keep you fit as a fiddle throughout life. Here is what's included on the milk menu: Milk Cheese Hard cheeses, such as Swiss and cheddar Soft cheeses, such as ricotta and cottage cheese Processed cheeses, such as American Yogurt Milk-based desserts, such as pudding, ice milk, frozen yogurt, ice cream Alas, one drawback to milk is that it can be high in fat, so stick with fat-free or low-fat products, which offer the nutritional benefits without increasing your belt size. If you are lactose intolerant, and milk upsets your belly, be aware that there are many lactose-free or low-lactose alternatives available. Chow Down on Fish, Beans, Nuts and Seeds The protein food group is surprisingly broad in terms of selection. Fish, beans, nuts and seeds provide protein with little or no saturated fats. Other protein choices include lean meats, poultry and eggs. This group includes all sorts of great nutrients that you need to build a body strong, including protein, iron, B vitamins, vitamin E, zinc and magnesium. Fish and nuts also include essential fatty acids, which are good for your heart, so mix up your food choices to make sure you reap the maximum nutritional benefit. Benefit: Protein-rich foods in this group are essential building blocks for bones, muscles, tissues, red blood cells, and other core body systems. So many choices. Here's just a sampling of tasty options: Fish Catfish Flounder Halibut Salmon Swordfish Trout Tuna Shellfish, such as clams and lobster Canned fish, such as anchovies and sardines Beans and peas Black beans Chickpeas Kidney beans Lentils Soybeans (also found in tofu) Nuts and seeds Almonds Cashews Peanuts (and peanut butter) Pecans Sesame seeds Walnuts Lean Meats Beef Pork Veal Poultry without the skin Chicken Turkey Duck Eggs On the downside, foods in this group are often high in fat and cholesterol, and sometimes sodium, which may cancel out the benefits you hope to gain. Always choose lean cuts of meat and avoid adding unnecessary fats during cooking (such as frying chicken). Read nutritional labels to make sure there is more good stuff than bad. Select Healthy Oils Oils are a type of fat. Some oils come from plants; others come from animals. In general, fats from fish, nuts and vegetable oils are healthier than the fats found in butter, margarine, shortening and lard. Fats make up the smallest section of MyPyramid, which means you should consume them in limited amounts. In limited quantities, monounsaturated and polyunsaturated oils can be used for cooking, on salads and as a spread on whole grain bread. Benefit: To lower your risk of heart disease, reduce the foods you eat that contain saturated fat, trans fats and cholesterol. A New Pyramid for a New TimedmtXMLContentcalcium,nutrients,cholesterol,heart,iron,vitamin,vitaminsWEB CONTENTdb.ContentPool(XML) Extensible Markup Language 2005-06-02According to the U.S. Department of Agriculture, which created both pyramids, a new approach was needed to motivate consumers to make healthier food choices and to reflect the latest nutritional science. We've learned much over the last decade about nutrition and physical activity. These findings were incorporated in MyPyramid.hbhwNewPyramidBottom NavigationGHI_BOTTOM_NAVdb.ContentPoolBottom NavigationWeb Privacy StatementGHI_EXTERNAL_LINKdb.ContentPoolhttp://www.aetna.com/about/privacy.htmlHBHWPrivacyLegal StatementGHI_EXTERNAL_LINKdb.ContentPoolhttp://www.aetna.com/about/disclmr.htmlHBHWLegalPrivacy NoticeGHI_EXTERNAL_LINKdb.ContentPoolhttp://www.aetna.com/about/information_practices.htmlHBHWPrivacyNoticeMember DisclosureGHI_EXTERNAL_LINKdb.ContentPoolhttp://www.aetna.com/products/member_disclosure.htmlHBHWMemberDisclosureHBHWBottomNav