How to Use the Modified Food Guide Pyramid
The
Food Guide Pyramid is a general guide to help an individual choose what to
eat. It promotes eating a variety of foods to help ensure that one
can get all the nutrients required for health while maintaining a healthy
weight. The USDA developed this pyramid in 1992 as a visual
representation of what was considered a healthy diet for anyone over the
age of two.
Tuft's researchers have come up with a modified version of that pyramid, because seniors have specific nutrient needs that are not addressed in the general pyramid.
The base of the pyramid is eight, 8-ounce glasses of fluid per day to prevent constipation and dehydration. Adequate hydration is a chronic problem for many seniors. A decreased thirst mechanism is common in aging, and some medications affect fluid regulation in the body.
The pyramid is narrower than the traditional pyramid, signifying the reduced energy intake common among seniors. With an estimated energy intake of 1,200 to 1,600 calories per day, elderly consumers have to make every calorie count in order to get enough of the essential nutrients. The 70+ pyramid outlines the nutrient dense choices in each food category, emphasizing whole grain foods, varied colored fruits and vegetables, low fat dairy products, lean meats, fish and poultry.
To ensure adequate fiber intake, the pyramid recommends whole grain products, and a fiber icon has been added to nearly every section of the guide.
A flag is on top of the pyramid as a reminder that older individuals may not absorb enough of the vitamins that they require for healthy aging because of changes in metabolism; others face restricted food choices because of medical conditions. Extra calcium and vitamin D supplements may be necessary to prevent bone-thinning. B12 supplements can help to maintain nerve function and reduce the incidence of dementia. Many older people lose the ability to absorb vitamin B12 from digested foods, but can absorb it in the pure form from supplements.
How to use the Pyramid
Choose the number of servings for each food group daily.
Water equivalents
Choose 8 or more servings of water or a decaffeinated, diluted drink. Water, mineral water and herbal teas are all excellent choices. A serving is one cup or 8 fluid ounces.
Bread, Fortified Cereal, Rice and Pasta Group
Choose 6 or more servings from this group (whole grain enriched). A serving is:
- 1 slice of bread (whole-grain enriched preferred)
- 1/2 hamburger bun or English muffin
- a small role, biscuit or muffin
- 5 to 6 small or 3 to 4 large crackers
- 1/2 cup cooked cereal, rice or pasta
- 1 ounce ready to eat cereal
Vegetable Group
Choose 3 or more servings from the vegetable group. A serving is:
- 1/2 cup cooked vegetables
- 1/2 cup chopped raw vegetables
- 1 cup leafy raw vegetables such as lettuce or spinach
- 3/4 cup vegetable juice
Fruit Group
Choose 2 or more servings from the fruit group. A serving is:
- a whole fruit such as a medium apple, banana or orange
- half of a grapefruit
- a melon wedge
- 3/4 cup of juice
- 1/2 cup of berries
- 1/2 cup chopped, cooked or canned fruit
- 1/4 cup dried fruit
Meat, Poultry, Fish, Dry Beans, Eggs and Nut Group
Amounts should total 5 or more ounces of cooked lean meat, poultry without skin or fish per day. Count 1 egg, 1/2 cup cooked beans or 2 tablespoons peanut butter as 1 ounce of meat.
Milk, Yogurt and Cheese Group
Choose 3 or more servings of nonfat or low fat dairy. A serving is:
- 1 cup of milk
- 8 ounces of yogurt
- 1 1/2 ounces of natural cheese, 2 ounces processed cheese
Fats, Oils and Sweets
Use sparingly, these provide many calories often with few important nutrients.
Supplements
Extra calcium, vitamin D and vitamin B12 supplements may be necessary to help prevent bone thinning, maintain nerve function and reduce incidence of dementia. You should seek advice from a health professional about the need for supplementation.