The twelve pyramids

The Twelve Pyramids is a set of 12 health and nutrition plans based on age and gender that was created by the Center for Nutrition Policy and Promotion (CNPP), an agency of the United States Department of Agriculture (USDA), and was released in 2005.

The food plans guide individuals to balance caloric intake with energy expenditure, increase intake of vitamins and other essential nutrients, and decrease intake of excess fats and sugars. In all areas, moderation is emphasized. The plans recommend increasing intake of some foods that are high in certain nutrients; therefore, it is possible that a person following the plan might consume less food energy and a more balanced diet while actually eating more food than before beginning the plan.

The plans were developed based on averages for males and females at various ages, so people with either a significantly higher or lower Body Mass Index (BMI) or a significantly larger or smaller skeletal frame may need to adjust their plans accordingly. Also, the intake levels are calculated based on a sedentary lifestyle, so adjustments must be made for people who are more active.

The food plans

The food plans under the Twelve Pyramids do not allow for intake of sweets, alcohol, or foods with very high fat content. These items are considered "discretionary intake" and should be limited to absolutely no more than 10% of the allowed food energy per day within the limits of the appropriate plan, and preferably much less. The specific plans are available at the links below.

• 1000 Cal adult under 18

• 1200 Cal adult under 18

• 1400 Cal adult under 18

• 1600 Cal adult under 18

• 1800 Cal adult under 18

• 2000 Cal adult under 18

• 2200 Cal adult under 18

• 2400 Cal adult under 18

• 2600 Cal adult under 18

• 3000 Cal adult under 18

• 3200 Cal adult under 18

Food labeling reference table

This example of recommended amounts of various nutrients is based on a 2000 calorie (8,400 kJ) intake, for adults and children 4 or more years of age. It will be different for other plans. The calculated values for each plan should be used in parallel with the recommendations of the corresponding food pyramid.

Physical activity to expend food energy

Under the Twelve Pyramid food plans, it is strongly recommended that an individual's daily physical activity be sufficient to balance his or her caloric intake of food. The CNPP provides suggestions for incorporating physical activity, and guidelines for determining the appropriate amount of activity, in Chapter 10 of their A Healthier You publication. The activity can then be tracked at the My Pyramid Tracker website.

• Food Pyramid
• Recommended Dietary Allowance

• http://www.mypyramid.gov - The Twelve Pyramids website