How to Use the Pyramid.

The food pyramid serves as a quick reference for the nutrient-rich foods needed for a healthy diet. Nutrient-rich foods include colorful fruits and vegetables; whole, fortified and fiber-rich grain foods; fat-free and low-fat dairy foods; and lean meats, poultry, fish, eggs, beans and nuts. The width of each band is designed to indicate portion size (the wider the band, the more you should eat from that food group).   (More information can be found on www.mypyramid.gov)

The five color bands in the pyramid represent the Five Food Groups:

• Milk Group (Blue) 
• Vegetable Group (Green) 
• Fruit Group (Red) 
• Meat Group (Purple) 
• Grain Group (Orange) 

The yellow band in MyPyramid represents "Oils." Oils are not a food group, but some are needed for good health. Oils from fish, nuts, avocados, and liquid oils, such as canola, olive, corn and soybean are recommended.

Modifying the Food Pyramid for Seniors

According to researchers at Tufts University*, the food pyramid should be modified for seniors to emphasize nutrient-dense food choices and the importance of fluid balance. They also provided additional guidance about forms of foods that could best meet the unique needs of older adults and the importance of regular physical activity.
Older adults tend to need fewer calories as they age because they are not as physically active as they once were and their metabolic rates slow down. Nevertheless, their bodies still require the same or higher levels of nutrients, fluids and exercise:

• Whole, enriched, and fortified grains and cereals such as brown rice and 100% whole wheat bread.
• Bright-colored vegetables such as carrots and broccoli
• Deep-colored fruit such as berries and melon
• Low- and non-fat dairy products such as yogurt and low-lactose milk
• Dry beans and nuts, fish, poultry, lean meat and eggs
• Liquid vegetable oils and soft spreads low in saturated and trans fat
• Fluid intake
• Physical activity such as walking, house work and yard work

*(The study was supported by a grant from the Ross Initiative on Aging at Tufts University and the US Department of Agriculture (USDA). Lichtenstein AH, Rasmussen H, Yu WW, Epstein SR, Russell RM. Modified MyPyramid for Older Adults. J Nutr. 2008; 138:78-82.)