Nutrition

Steps to a healthier you

One size doesn't fit all. My Pyramid Plan can help you choose the foods and amounts that are right for you. For a quick estimate of what and how much you need to eat, enter your age, sex, and activity level in the My Pyramid Plan box. This will provide you with a general estimate of the number of servings you need from each food group to maintain your health based on your age, gender and activity level.

For a detailed assessment of your food intake and physical activity level, click on My Pyramid Tracker. Here, you can enter the food that you eat will be given your calorie, protein, fat, carbohydrate and nutrient intake.

The computer will provide recommendations for you based on your height, weight, age and gender. If your intake is higher than the recommendations, consider decreasing your food intake.

Your calorie needs will be adjusted based on your activity level. You can also learn how many calories you burn during that activity. For maintaining health, it is recommended that adults have approximately 60 minutes of moderate- to - vigorous activity most days of the week. For weight loss, you should exercise harder and for a longer time. Speak to your doctor before changing your exercise routine.

Use the advice "Inside MyPyramid" to help you:

• Make smart choices from every food group,
• Find your balance between food and physical activity, and
• Get the most nutrition out of your calories.