THE FOOD GUIDE

PYRAMID
CHOOSE MY PLATE
DIETARY GUIDELINES
Nutrition & Dietetic Science
Lecture 5

Material courtesy:
Jamie Pope, Vanderbilt University
Nutrition, Health & Lifestyle: Issues & Insights
Lecture Objectives

• The Food Pyramid

• ChooseMyPlate.gov/Healthy Eating Plate
• Using the Food Guide Pyramid as a tool,
plan diets that meet nutrition
requirements.
• The Dietary Guidelines
• Know how much to eat - serving size

2
Six horizontal sections
containing foods from various
food groups and the ranges of
daily servings for each.
 MyPyramid
• The original USDA
Food Pyramid was
updated in 2005 with
colorful vertical wedges
replacing the horizontal
sections and was
renamed MyPyramid.
• MyPyramid was often
displayed with the food
images absent creating
a more abstract design.
http://media.web.britannica.com/eb-media/05/82105-
036-D5FEC5E4.jpg
MyPyramid
• A person climbing the steps reminds us to be
physically active on most, if not all days of the
week.
• The colorful bands remind us to eat a variety of
foods from each of the food groups.
• The different widths of the bands indicate we
should eat more of certain food groups such as
grains, vegetables and fruits but eat less of fats.
• Shows the recommended number of servings for
each food group based on the recommended
calorie level.
Points to note..
• There is no nationally standardized
definition of a serving size for any food.
• A serving size defined by the USDA Food
Guide may not be the serving size
identified on a food label.
• Serving sizes in the USDA Food Guide are
many a times much smaller than what may
be typically served in the restaurants.
Supersizing phenomenon and
increasing obesity rates
MyPlate
• In 2011, in order to restructure
food nutrition guidelines, USDA
rolled out MyPlate to replace
MyPyramid.
• My Plate is divided into four
slightly different sized quadrants,
with fruits and vegetables taking
up half the space, and grains and
protein making up the other half.
• The vegetables and grains
portions are the largest of the four.
Healthy Eating Plate vs.
USDA’s MyPlate
• The Healthy Eating Plate, created by
experts at Harvard School of Public Health
and Harvard Medical School, points
consumers to the healthiest choices in the
major food groups.
• The U.S. Department of Agriculture’s 
MyPlate, though it has been revised to
reflect some key findings, still doesn’t offer
the most complete picture when it comes
to basic nutrition advice.
 SINGAPORE
FOOD PYRAMID & SERVING SIZE
Tool for
planning diets
to meet
nutrients Use sparingly

Help
consumers to 2-3 servings of
meat, poultry,
make food
fish, beans, eggs,
choices for a nuts, milk,
healhy diet yoghurt, cheese
group
2-4 servings of
fruits and 3-5
servings of
vegetables.

Sedentar
y
2+2

6-11 servings
22

http://www.hpb.gov.sg/HOPPortal/health-article/2638
 THE FOOD PYRAMID:
SINGAPORE
26
 SINGAPORE
FOOD PYRAMID & SERVING SIZE
Tool for
planning diets
to meet Use sparingly
nutrients

2-3 servings of
Help meat, poultry,
consumer fish, beans, eggs,
to make food nuts, milk,
yoghurt, cheese
choices for a group
healthy diet 2-4 servings of
fruits and 3-5
servings of
vegetables.

Sedentary
2+2

6-11 servings
27

http://www.hpb.gov.sg/HOPPortal/health-article/2638
 THE FOOD PYRAMID
TOOL FOR DIET PLANNING

• The Pyramid is built around four food groups:

1. Rice & Alternatives
2. Fruits & Vegetables
3. Meat & Alternatives
4. Fats, Oils, Sugar & Salt
• The Pyramid’s shape indicates the relative
contributions of each food group
• Serving size recommendations ensure enough and
not too much
28
FOLLOWING THE PYRAMID
SELECTION TIPS,
HELPS YOU CHOOSE A VARIED,
NUTRIENT-DENSE DIET

• If you pay attention to the selection tips provided

along with the Pyramid, you will be choosing a
varied, nutrient-dense diet

• The Pyramid meets individual needs and preferences

● Because each food group contains a huge variety of food
choices, a diet planned using the Pyramid can suit the
preferences of people from diverse cultures and lifestyles

29
SERVING SIZE
• Food pyramid recommends a range of servings
for each food group.
• By varying the number of servings within each
group of the Pyramid helps in diet planning for a
variety of calorie needs.
• E.g., a person who needs 1600 calories / day
could meet his/her need by using the low end of
range of daily servings: 6 bread/rice servings (2
slice of bread, 1 cup of rice, 1 cup of spaghetti),
2 vegetables, 2 fruits, 1 fish and 1 meat
30
 Serving Size
Food Group No. of Example of 1 serving
servings/day
Rice & 5-7 • 2 slices bread (60g)
alternatives • ½ bowl* rice (100g)
• ½ bowl noodles or beehoon (100g)
• 4 plain biscuits (40g)
• 1 thosai (60g)
• 2 small chapatis (60g)
• 1 large potato (180g)
• 1½ cup plain cornflakes (40g)

Fruit 2 • 1 small apple, orange, pear or mango

(130g)
• 1 wedge pineapple, papaya or
watermelon (130g)
• 10 grapes or longans (50g)
• 1 medium banana
• ¼ cup*** dried fruit (40g) 31
• 1 glass pure fruit juice (250ml)
*rice bowl, ** 250ml mug
*** 250ml cup, +10 inch plate http://www.hpb.gov.sg/HOPPortal/health-article/2638
 Serving Size
Food Group No. of Example of 1 serving
servings/day

Vegetables 2 • ¾ mug** cooked leafy or non-leafy

vegetables (100g)
• ¼ round plate+ cooked vegetables
• 150g raw leafy vegetables
• 100g raw non-leafy vegetables

Meat and 2-3 • 1 palm-sized piece fish, lean meat or

Alternatives skinless poultry (90g)
• 2 small blocks soft beancurd (170g)
• ¾ cup cooked pulses (e.g. lentils, peas,
beans) (120g)
• 5 medium prawns (90g)
• 3 eggs (150g)++ (not more than 4 egg
yolks/week
• 2 glasses milk (500 ml)
• 2 slices of cheese (40g) 32
*rice bowl, ** 250ml mug
*** 250ml cup, +10 inch plate http://www.hpb.gov.sg/HOPPortal/health-article/2638
 THE FOOD PYRAMID:
SINGAPORE DIETARY
GUIDELINES
33
 THE DIETARY GUIDELINES
• The Dietary Guidelines is a set of recommendations on diet
and lifestyle designed to promote health, support active lives,
and reduce chronic disease risks
• Singapore Dietary Guidelines 2003 :
https://www.hpb.gov.sg/HOPPortal/health-article/2758
• “Non-communicable chronic diseases are the leading cause of
death in Singapore. Dietary intervention plays an important
role in the prevention and management of non-communicable
chronic diseases such as cancer, cardiovascular diseases and
diabetes”.
• The 8 Dietary Guidelines for Adult Singaporeans (18 to 69
years) are as follow: 34
GUIDELINE 1: ENJOY A VARIETY OF FOODS
USING THE HEALTHY DIET PYRAMID AS A
GUIDE

• How best to meet nutrient requirements?

● Have a varied diet – eat different types of food from all
four food groups
● Food items chosen should be:
• Low in fat, especially saturated fat

• Low in salt

• Low in added sugar

● Focus on calcium intake

• Milk & dairy products

• Dark green vegetables, tofu, Ca fortified products

 GUIDELINE 2: ACHIEVE AND MAINTAIN BODY
WEIGHT WITHIN THE NORMAL RANGE
• Maintain body weight by:
● Balancing energy intake (e.g. in the form of calories from food)
and energy output (e.g. physical activity).
● When more energy is consumed than expended, weight gain
occurs become Overweight or Obese
• Body Mass Index (BMI) is a fairly reliable indicator of body
fat
● BMI is a number calculated from a person's weight and height
● An inexpensive and easy-to-perform method of screening
● Direct methods of measuring body fat:
• Underwater weighing and dual energy x-ray absorptiometry

(DEXA) 36
GUIDELINE 2: ACHIEVE AND MAINTAIN BODY
WEIGHT WITHIN THE NORMAL RANGE

• BMI Formula: weight (kg) / [height (m)]2

BMI = Weight (kg)
Height (m) x Height (m)
• BMI Formula: weight (lb) / [height (in)]2 x 703
• Online calculators:
● https://www.hpb.gov.sg/HOPPortal/gamesandtools-article/2408
● http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/englis
h_bmi_calculator/bmi_calculator.html
● https://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm

BMI guidelines?
37
 GUIDELINE 2: ACHIEVE AND MAINTAIN BODY
WEIGHT WITHIN THE NORMAL RANGE
• A person’s Body Mass Index (BMI) can be used to assess their
risk of developing chronic diseases. 
● Singaporeans have been found to at risk of developing cardiovascular
disease and diabetes at BMI values of 23 kg/m2 and above.
• Risk based on BMI (HPB Singapore):
(https://www.hpb.gov.sg/HOPPortal/health-article/2758)

BMI (kg/m2) (for adults) Risk of heart disease, etc

27.5 and above High risk

23.0-27.4 Moderate risk

18.5-22.9 Low risk (healthy range)

38
Risk of nutritional deficiency diseases and
<18.5
osteoporosis
 GUIDELINE 2: ACHIEVE AND MAINTAIN
BODY WEIGHT WITHIN THE NORMAL
RANGE
• BMI Categories: based on National Health Institute, USA
(https://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm)

BMI Weight Status

Below 18.5 Underweight

18.5 – 24.9 Normal

25.0 – 29.9 Overweight

30.0 and Above Obese

39
 GUIDELINE 2: ASSESSING YOUR WEIGHT &
HEALTH RISK
LIMITATIONS OF BMI
• Assessing Your Weight and Health Risk
●Assessment of weight and health risk involves using three key measures:
●1. Body mass index (BMI)
●2. Waist circumference
●3. Risk factors for diseases and conditions associated with obesity
• 1.
Although BMI can be used for most men and women, it does have
some limits: from the US National Institute of Health:
●It may overestimate body fat in athletes and others who have a muscular
build.
●It may underestimate body fat in older persons and others who have lost
muscle.
• 2. Waist Circumference:
●If most of your fat is around your waist rather than at your hips, you’re at a
higher risk for heart disease and type 2 diabetes.
●This risk goes up with a waist size that is >35 inches for women or >40
inches for men.
GUIDELINE 2: RISK FACTORS FOR HEALTH
TOPICS ASSOCIATED WITH OBESITY
• Along with being overweight or obese, the following
conditions put people at greater risk for heart disease and
other conditions:
3. Risk Factors:
● High blood pressure (hypertension)
● High LDL cholesterol ("bad" cholesterol)
● Low HDL cholesterol ("good" cholesterol)
● High triglycerides
● High blood glucose (sugar)
● Family history of premature heart disease
● Physical inactivity
● Cigarette smoking
GUIDELINE 3: EAT SUFFICIENT AMOUNT
OF GRAINS, ESPECIALLY WHOLE
GRAINS
• At least one serving of rice & alternatives should come
from wholegrain food as they contain both the bran
(which is high in B-vitamins) and germ (which is rich in
Vitamin E & phytochemicals).
• Examples of wholegrain food: include oats, brown rice
and wholemeal/whole wheat versions of noodles, bread
and breakfast cereals.
• People who have a diet rich in whole-grains have a lower
risk of cardiovascular diseases, Type 2 diabetes and
some cancers.

42
GUIDELINE 4: EAT MORE FRUIT AND
VEGETABLES EVERY DAY
• At least 2 servings of fruit and 2 servings of vegetables every
day.
• 1 serving of vegetable: ¾ mug** cooked leafy or non-leafy
vegetables (100g), ¼ round plate cooked vegetables, 150g raw
leafy vegetables, 100g raw non-leafy vegetables
• 1 serving of fruit: 1 small apple, orange, pear or mango (130g), 1
wedge pineapple, papaya or watermelon (130g), 10 grapes or
longans (50g), 1 medium banana, ¼ cup*** dried fruit (40g)
• A diet rich in fruit and vegetables is associated with a reduced
risk of cardiovascular disease, some cancers and help achieve
and sustain weight loss.

43
GUIDELINE 5: CHOOSE AND PREPARE
FOOD WITH LESS FAT, ESPECIALLY
SATURATED FAT
• Total fat should be limited to 25-30% of total calorie
intake, of which less than 10% is from saturated fat. The
balance should come from mono- and polyunsaturated
fats.
• Sources of saturated fat:
● fatty cuts of meat
● high-fat dairy products
● coconut milk
● palm-based vegetable oil.
• A high intake of saturated fat is linked to an increased risk
of cardiovascular diseases.
44
GUIDELINE 6: CHOOSE AND PREPARE
FOOD WITH LESS SALT AND SAUCES
• Recommended daily intake: 5g per day.
• Average adult in Singapore intake: 9g per day.
• There is evidence that reduced intake of salt results in
lower blood pressure
• So what kind of food should you choose to lower the salt
intake? Foods with decreased:
● Salt
● Sauce
● MSG
● Preservatives; sodium nitrate, salt
● Salt substitutes
• Avoid salt-preserved, cured or smoked food – these are
45
associated with higher risk of stomach and nasopharyngeal
cancers
GUIDELINE 7: CHOOSE BEVERAGES
AND FOOD WITH LESS SUGAR
• Beverages and food with added sugar usually provide
“empty calories”.
• “Empty calories” are calories provided by foods that
contain low amount of nutrients.
• “Added sugar”: sugar that is added to food or drinks
during manufacturing, cooking or at the table
• Added sugar should contribute to no more than 10% of
dietary energy:
● ~ 40-55g (8-11 tsp) per day – includes beverages (bottled,
canned drinks, teas, colas, juices etc.,) and foods (cakes,
chocolates, candies, cookies etc.,)
46
GUIDELINE 8: IF YOU DRINK
ALCOHOLIC BEVERAGES, DO SO IN
MODERATION
• For those who choose to drink alcoholic drinks: do so in
moderation
● Women: no more than 2 standard drinks a day
● Men: no more than 3 standard drinks a day
• 1 standard drink: 1 can of beer (220ml), 1 glass of wine
(100ml), or 1 nip (30ml) of spirits.
• Studies show that drinking in moderation may protect
against heart disease in middle-aged men.
● However, this could lead to harmful health and social
consequences of excessive alcohol consumption due
to addiction. 47
SUMMARY: FOOD AND FOOD
COMPONENTS TO REDUCE

• 1. Sodium
• 2. Fats
● Saturated fats
● Trans fats
● Cholesterol
• 3. Calories from solid fats and added sugars (SoFAS)
• 4. Refined grains
• 5. Alcohol
SUMMARY: FOOD AND FOOD
COMPONENTS TO INCREASE
• 1. Vegetables – variety; “rainbow” range
• 2. Fruits – whole fruits instead of juices, variety
• 3. Whole grains – replace refined grains
• 4. Intake of fat-free or low-fat milk & milk products
• 5. Variety of protein foods – seafood, lean meat & poultry,
eggs, beans, peas, soy products, nuts & seeds
• 6. Use oils to replace solid fats
• 7. Foods with dietary fibre, potassium, calcium & vitamin
D
 COMPARE YOUR INTAKE TO
RECOMMENDATIONS TO SEE IF YOUR DIET
IS ADEQUATE

• A good place to start when evaluating your

nutritional status is to determine what you typically
eat
• This requires recording everything you eat and drink,
including descriptions of cooking methods and
product brand names
• Once you have a record of what you ate, you can
compare your intake to recommendations

50
TO VALUE & ENJOY GOOD HEALTHY
LIFESTYLE, IT REQUIRES INDIVIDUAL AND
SOCIETAL SHIFTS
In order to value and enjoy good Nutrition, Physical activity, and a Healthy
Lifestyle it requires individual and societal shifts in the following areas:

Less of …….. More of ……..

Sedentary behaviours Physical activity
Large portions Appropriate portions
Saturated fats & Trans fats Foods high in essential nutrients
Added sugars & sodium Home cooking
Snacking Plant-based and whole foods
Fast food Seafood
Mindless eating Nutrition and Physical education
Heavy alcohol consumption Financial incentives to eat right
Foodborne illness Food safety and security
Obesity and chronic disease Good health and function
CASE STUDY: HOW TO BUILD A
HEALTHY DIET?

Case study 1:
Max loves fast food. He often has breakfast at the
doughnut shop, has burgers and fries for lunch, and
goes out for tacos or pizza at dinner time.

52
SOLUTION
Case study 1:
• High in calories
• High in fats
• Low in vitamins and minerals
• Does not have to give up fast food choices (balance
low nutrient density with high nutrient density
food)
e.g. whole grain bread with lots of vegetables and a
glass of milk for lunch.

53
CASE STUDY: HOW TO BUILD A
HEALTHY DIET?

Case study 2:
Jimmy eats lots of fruits and vegetables but limited
to carrots and potatoes, apples and oranges.

54
SOLUTION
Case study 2:
Enough servings of fruits and vegetables but
missing out on variety.
Missing nutrients and phytochemicals offered by
other fruits and vegetables.

55
SUMMARY
• There are many types of nutrition recommendations
designed to promote health
• The Dietary Reference Intakes are a set of reference
values for the amounts of calories, nutrients, and food
components needed in healthy diets
• The Food Pyramid/MyPlate is a tool to plan diets that
meet nutrition recommendations
• Food Labels provide information about the nutrient
content of individual foods and how they fit into an
overall healthy diet
• Dietary Guidelines are a set of nutrition and lifestyle
recommendations that help consumers reduce the risks
of chronic disease
• Nutritional status can be assessed by evaluating your 56
food intake, body size, and medical history
END OF PRESENTATION