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ROUND TWO
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Add 1 serving
whole grain, unsweetened cereal with 1% or less milk;
Avoid all breads; avoid all "white" flour pastas & products; avoid "white" rice.
Add 1 serving meatless/cheeseless
whole grain pasta (i.e. with tomato sauce);
Eat up to 8 servings from
vegetable group (1 serving from starchy or legume vegetable);
Eat up to 7 servings from
fruit group daily (limit 2 daily servings from high sugar carbohydrate
fruits). |
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VEGETABLE:
up to 8 daily servings; 1 serving should be cooked dried beans/peas; one
serving should be starchy vegetable
-
FRUIT:
up to 7 daily servings; limit 2 daily servings high sugar carbohydrate
fruits
-
WHOLE GRAIN/PASTA/RICE:
2 daily servings; (1 serving whole grain cereal with a little milk &
1 serving meatless/cheeseless whole grain pasta)
-
POULTRY/SEAFOOD/MEAT:
none
-
DAIRY:
none (except a little milk for cereal above)
-
FATS/OILS/SWEETS/"WHITE"
BREADS: none
-
DRINKS: Water, Water with Fruit
slices (unsweetened), 100% Fruit and/or Vegetable Juices, Limit 2 cups
Coffee and/or Teas (decaffinated)
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ROUND THREE
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Add 1 serving
from seafood or poultry subgroup daily: steamed, broiled, boiled or baked
- never fried! (Frying hydrogenates cooking oil which food absorbs.)
Eat up to 7 servings vegetables
(up to 2 servings starchy or legume vegetable),
6 servings from fruit group
(2 serving limit high sugar carbohydrate fruits)
and 3 servings from whole
grain/pasta/rice group daily (limit 1 slice "dark" whole grain bread). |
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VEGETABLE:
up to 7 daily servings; 2 servings should be cooked dried peas/beans; 1
serving starchy vegetable
-
FRUIT:
up to 6 daily servings; limit 2 servings high sugar carbohydrate fruits
-
WHOLE GRAIN/PASTA/RICE:
up to 3 daily servings (may have 1 slice "dark" whole grain bread)
-
POULTRY/SEAFOOD/MEAT:
1 daily serving poultry or seafood only (preferably fish); steamed, broiled,
boiled or baked - NEVER FRIED; unsalted and without sauce(s)
-
DAIRY:
none
-
FATS/OILS/SWEETS/"WHITE"
BREADS: none
-
DRINKS: Water, Water with Fruit
slices, 100% Fruit or Vegetable Juices, Limit to 2 cups coffee and/or tea
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ROUND FOUR
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Add 1 serving
from the dairy group (strictly limited to low-fat/nonfat choices);
Continue 1 serving from seafood
or poultry subgroup preferably Fish (prepared as above);
Eat up to 6 servings from
vegetable group (up to 2 servings of starchy/legume);
Eat up to 5 servings from
fruit group (limit 2 servings high sugar carbohydrate fruits)
and up to 4 servings from
whole grain/pasta/rice group. |
|
-
VEGETABLE:
up to 6 daily servings; limit 2 servings from peas or beans
-
FRUIT:
up to 5 daily servings; limit 2 servings high sugar carbohydrate fruit
-
WHOLE GRAIN/PASTA/RICE:
up to 4 daily servings
-
POULTRY/SEAFOOD/MEAT:
1 daily serving from poultry or seafood only; prepared as above
-
DAIRY:
1 daily serving strictly from nonfat/low-fat choices
-
FATS/OILS/SWEETS/"WHITE"
BREADS: none
-
DRINKS: Water, Water with Fruit
slices, 100% Fruit or Vegetable Juices, Limit 2 cups decaff Coffee and/or
Tea
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ROUND FIVE
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Add 1 serving
from ("red" or "white") LEAN beef or pork subgroup (trim all fat before
cooking);
Continue 1 serving from seafood
or poultry subgroup daily (preferably Fish);
Eat up to 5 servings from
vegetable group (up to 2 servings starchy/legume);
Eat up to 4 servings from
fruit group (limit 2 servings high sugar carbohydrate fruit);
Up to 5 servings from whole
grain/pasta/rice group
and 1 serving low-fat/nonfat
dairy. |
|
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VEGETABLE:
up to 5 daily servings (limit 2 servings peas or beans)
-
FRUIT:
up to 4 daily servings; limit 2 servings high sugar carbohydrate fruits
-
WHOLE GRAIN/PASTA/RICE:
up to 5 daily servings
-
POULTRY/SEAFOOD/MEAT:
2 daily servings;
-
1 daily serving must be poultry
or seafood;
-
1 serving MAY be from "white"
or "red" LEAN beef or pork - trim all visible fat before cooking
-
DAIRY:
1 daily serving strictly from nonfat/low-fat choices
-
FATS/OILS/SWEETS/"WHITE"
BREADS: still none
-
DRINKS: Water, Water with Fruit
slices, 100% Fruit or Vegetable Juices; Limit 2 cups decaff Coffee and
/or Teas
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How Much Is A Serving?
|
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Servings are small
and follow the USDA guidelines found on food packages. If you eat a dinner
portion of pasta with tomato sauce; then it might count as 2 or 3 servings
pasta and 1 serving vegetable. Fruit and Vegetable juices are about 6 ounces
(3/4 cup) per serving. This diet is NOT about counting calories or measuring
portions; nor should anyone feel hungry at any time. If pounds are being
lost, then servings are correct. Rapid weight loss is not desirable, and
can be unhealthy. If pounds are not coming off, then take smaller servings
sizes or fewer servings (or stop eating servings from restricted groups).
This is NOT a temporary diet; this is a change of eating habits to be followed
for life. The most important piece of equipment is an accurate bathroom
scale. Carefully monitor daily weight as this determines most how much
to eat. Here are a few examples of serving sizes: |
|
-
VEGETABLE:
1 serving = 1 cup raw, leafy; 1/2 cup other vegetable, chopped raw or steamed;
3/4 cup vegetable juice (light salt)
-
FRUIT:
1 serving = 1 medium apple, banana, orange; 1/2 cupped chopped raw, cooked
or canned fruit; 3/4 cup 100% juice
-
WHOLE GRAIN/PASTA/RICE:
1 serving = 1 slice whole grain bread; 1 ounce whole grain cereal; 1/2
cup cooked pasta, cereal or rice
-
POULTRY/SEAFOOD/MEAT
Subgroup: 1 serving = 3 ounces cooked (about palm size & thickness)
-
LEGUME/EGG/NUTS
Subgroup: 1 serving = 1/2 cup dried beans; 1 medium egg (2 egg whites
- no yolk); 2 tablespoons peanut butter
-
DAIRY:
1 serving = 1 cup low-fat/skim milk; 8 ounces yogurt or ice milk; 1 1/2
to 2 ounces cheese
-
FATS/OILS/SWEETS/"WHITE"
BREADS: 1 serving = too much temptation...limit to 1 serving every
2 or 3 days
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Diet|New Pyramid Diet|New
Pyramid Diet: Eat Right For Life!|Weight Loss Program
This new "common sense" diet is simply one of the best diets available.
And it is free!
This diet can help you lose
weight, maintain healthy weight, eat healthier and live longer.
This diet can lower risks
for heart disease, certain cancers, osteoporosis and conditions.
The $mart $hopper Guide can
help you become a wiser consumer and save money on groceries.
The New Pyramid Diet is the
last diet you will ever need. It is a diet for the rest of your life. |
|
Copyright 1999. The "New Pyramid Diet: Eat Right For Life!" Association. Used by permission. [email protected] |
New Pyramid Diet keywords are diet or pyramid or new or free or food or guide or weight or loss or control or health or nutrition or heart or cancer or osteoporosis or research or longevity or prevention or anorexia or bulimia or meals. New Pyramid Diet keywords are diet or pyramid or new or free or food or guide or weight or loss or control or health or nutrition or heart or cancer or osteoporosis or research or longevity or prevention or anorexia or bulimia or meals. New Pyramid Diet keywords are diet or pyramid or new or free or food or guide or weight or loss or control or health or nutrition or heart or cancer or osteoporosis or research or longevity or prevention or anorexia or bulimia or meals. |
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