Gone are the days of the "one size fits all" approach to exercise and nutrition. Personalization, activity, moderation, variety, proportionality, and gradual improvement have become the new buzzwords for the USDA's recently released food guide "MyPyramid."

If you are looking for a single replacement for the widely recognized 1992 version, you will be disappointed. Hopefully, that disappointment will be curbed as you discover how much better the new approach is tailored to meet your individual needs.

The new recommended amounts are based on a person's age, sex, and activity level. Provided with those inputs, a personalized pyramid and caloric level is generated, identifying the amounts of each type of food that should be included in your diet.

For a personalized assessment, visit the website www.MyPyramid.gov. Simply type in your age, gender, and activity level to view your personalized plan. From there, print out a "Meal Tracking Worksheet," a tool for tracking your daily intake. If you have some spare time, a high-speed internet connection, and an adventurous nature, you may also want to analyze your diet and exercise patterns in "My Pyramid Tracker."

If you don't have internet access, contact the Extension Office and we will print your plan for you. (The only catch is you will need to admit your age!)