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Dietary Guidelines and MyPyramid for a Healthy Lifestyle

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... and AMOUNTS of foods to eat than previous Food Guide Pyramid. ... Key food group messages from the Dietary Guidelines and MyPyramid: What Does the Pyramid ... – PowerPoint PPT presentation

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Title: Dietary Guidelines and MyPyramid for a Healthy Lifestyle


1
Dietary Guidelines and MyPyramid for a Healthy
Lifestyle
2
History of USDAs Food Guidance
Food for Young Children
1992
1916
1940s
1970s
2005
1950s-1960s
3
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4
One Size Does Not Fit All!
  • USDA created 12 pyramids for 12 calorie levels,
    from 1,000 to 3,200.
  • Calorie levels are based on
  • Gender
  • Age
  • Activity

5
MyPyramid recommends total amounts rather than
servings
  • MyPyramid gives more specific guidelines about
    the types and AMOUNTS of foods to eat than
    previous Food Guide Pyramid.
  • It places more emphasis on
  • physical activity.

6
Daily Amounts in cups or ounces
7
Three Key Messages
  • Make smart choices within and among the food
    groups.
  • Keep a balance between food intake and physical
    activity.
  • Get the most nutrients from your
    calories.

8
Food Groups are Color Coded
9
Key food group messages from the Dietary
Guidelines and MyPyramid
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, and sugars.
10
What Does the PyramidTeach Us?
  • Activity
  • Variety
  • Moderation
  • Proportionality
  • Personalization
  • Gradual Improvement

11
  • Physical Activity

12
Be Active!
  • ACTIVITY
  • Represented by the steps and the person climbing
    them.

13
Balance food calories with physical activity
level
14
Physical activity recommended for MOST days of
week
  • Adult recommendations vary by goal
  • Reduce risk of chronic disease30 minutes of
    moderate intensity
  • Manage weight and preventweight gain 60 minutes
    ofmoderate to vigorous activity
  • Sustain a weight loss 60 to 90minutes of
    moderate to vigorous activity
  • Children and teens 60 minutes

15
Moderate physical activities include
16
Vigorous physical activities include
17
My Daily Activity Plan
DAILY GOAL 60 min
Team sport in gym class or after school
30 minutes
Walk the dog 10 minutes
  • Stretch and/or lift weights while watching TV
    20 minutes

18
Eat a Varied Diet!
  • VARIETY
  • The six color bands represent the five food
    groups, plus oils. Foods from all groups are
    needed daily.

Grains
Vegetables
Fruit
OILS
Milk
Meat Beans
19
  • Food Groups

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21
Whole Grains
  • Whole-wheat flour
  • Bulgur (cracked wheat)
  • Oatmeal
  • Whole cornmeal
  • Brown rice
  • Kasha (buckwheat grouts)

22
Make Half Your Grains Whole
  • Check ingredient lists on labels.
  • Look at dietary fiber on Nutrition Facts panel.
    If it provides at least 2.5 grams of fiber per
    serving its a good source of fiber.
  • Make gradual changes build up to 100 whole
    grain breads and cereals.
  • Be adventurous and try bulgur, kasha, and other
    grains.
  • Add whole grains to mixed dishes.

23
Make Half Your Grains Whole
  • Multi-grain" only means that the product
    contains more than one grain.
  • "Stone-ground" is a technique for grinding
    grains.
  • Molasses or food coloring are sometimes added to
    make white bread look brown.
  • Wheat" only means the product is made with
    wheat. Look for the word "whole.

24
Grains Recommended Intakes
  • Children
  • 4 to 8 years 5 to 6 oz equivalents
  • Females
  • 9 to 13 years 5 oz equivalents
  • 14 to 18 years 6 oz equivalents
  • Males
  • 9 to 13 years 6 oz equivalents
  • 14 to 18 years 7 oz equivalents
  • These values are for young people at a healthy
    weight, who are physically
  • active less than 30 minutes a day. See Food
    Intake Pattern Calorie Levels
  • chart for more specific values.

25
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26
Vary Your Veggies
  • Dark green vegetables
  • Orange vegetables
  • Legumes
  • Starchy vegetables
  • Other vegetables

27
Vary Your Veggies
  • Buy fresh veggies in season.
  • Use more fresh or frozen, less canned
  • (except low sodium).
  • Have cut veggies available for snacks.
  • Have salad with dinner every night.
  • Add veggies to casseroles, pasta sauce, quick
    breads, etc.
  • Select fast food salad rather than fries, at
    least sometimes.
  • Choose dark salad greens over iceberg.

28
Vegetables Recommended Intakes
  • Children
  • 4 to 8 years 1½ cups
  • Females
  • 9 to 13 years 2 cups
  • 14 to 18 years 2½ cups
  • Males
  • 9 to 13 years 2½ cups
  • 14 to 18 years 3 cups
  • These values are for young people at a healthy
    weight, who are physically active less than 30
    minutes a day. See Food Intake Pattern Calorie
    Levels chart for more specific values.

29
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30
Focus on Fruits
  • Use fruits in salads, side dishes,main dishes,
    desserts, and for snacks.
  • Keep fresh and dried fruit handy for snacks.
  • Cut up fruit on cereal, pancakes, and waffles.
  • Include canned and frozen fruits.
  • Buy in season.
  • Be adventurous and try unusual fruits.
  • Choose fruit more often than juice.
  • Limit juice to about 6 ounces a day.

31
Fruits Recommended Intakes
  • Children
  • 4 to 8 years 1½ cups
  • Females
  • 9 to 18 years 1½ cups
  • Males
  • 9 to 13 years 1½ cups
  • 14 to 18 years 2 cups
  • These values are for young people at a healthy
    weight, who are
  • physically active less than 30 minutes a day. See
    Food Intake
  • Pattern Calorie Levels chart for more specific
    values.

32
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33
Get Your Calcium Rich Foods
  • Focus on fat-free or low-fat milk.
  • Drink fat-free or low-fat milk with meals
  • and snacks.
  • Choose low-fat cheeses.
  • Use milk to make hot cereals.
  • Have low-fat yogurt as a snack.
  • Use lactose-free products if needed.
  • Select non-dairy high-calcium foods and beverages
    if desired

34
MilkRecommended Intake
  • Children 2 to 8 years 2 cups milk or equivalent
  • Young people 9 to 18 years 3 cups milk or
    equivalent.
  • These values are for young people at a healthy
    weight, who are physically active less than 30
    minutes a day. See Food Intake Pattern Calorie
    Levels chart for more specific values.

35
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36
Go Lean With Protein
  • Select leanest cuts of meat.
  • Trim all fat and remove skin from poultry.
  • Prepare with no added fat.
  • Choose lean luncheon meats.
  • Eat beans as main dishes.
  • Eat fatty fish in moderation.
  • Include nuts in snacks, salads, and main dishes.

37
Meat and BeansRecommended Intakes
  • Children
  • 4 to 8 years 3 to 4 ounce equivalents
  • Females
  • 9 to 18 years 5 oz equivalents
  • Males
  • 9 to 13 years 5 oz equivalents
  • 14 to 18 years 6 oz equivalents
  • These values are for young people at a healthy
    weight, who are physically active less than 30
    minutes a day. See Food Intake Pattern Calorie
    Levels chart for more specific values

38
Oils Tips for Healthy Choices
  • Use vegetable oils and soft margarine rather than
    solid fats.
  • Substitute nuts for meat or cheese as snack or in
    a meal sometimes.
  • Use Nutrition Facts to select foods low in
    saturated fat, trans fat and cholesterol.
  • Select foods prepared with little or no fat.
  • Select lean or low-fat foods most often.

39
Oils Recommended Intakes
  • Children
  • 4 to 8 years 4 teaspoons
  • Females
  • 9 to 18 years 5 teaspoons
  • Males
  • 9 to 13 years 5 teaspoons
  • 14 to 18 years 6 teaspoons
  • These values are for young people at a healthy
    weight, who are physically active less than 30
    minutes a day. See Food Intake Pattern Calorie
    Levels chart for more specific values.

40
Select Foods for Best Nutrition
  • MODERATION
  • Each food group narrows toward the top
  • Base foods with little or no solid fats or
    added sugars.
  • Top foods with more added sugars and/or solid
    fats.

41
Where do these foods fit?
42
Eat Recommended Amount from Each Food Group
  • PROPORTIONALITY
  • The food group bands have different widths - a
    general guide to the proportion to eat from each
    group.

43
Make It Your Pyramid!
  • PERSONALIZATION
  • The person on the steps, the URL, and the
    slogan, stress finding the amount of foods
    YOU need daily.

44
Take It One Step At A Time
  • GRADUAL IMPROVEMENT
  • Suggested by the slogan. Take small steps each
    day to improve your diet and lifestyle.

45
Discretionary Calories May be used to
  • Increase amount of food selected from a food
    group
  • Consume foods that are not in the lowest fat
    formsuch as 2 milk or medium-fat meat or items
    that contain added sugars
  • Add oil, fat, or sugar to foods
  • Consume alcohol (for those who consume alcohol)

46
Discretionary calories
Depending on the foods you choose, you may be
able to spend more calories than the amount
required to meet your nutrient needs. 
These calories are the extras that can be used
on luxuries like solid fats, added sugars or on
more food from any food group. They are your
discretionary calories.
47
MyPyramid discretionary calories
48
Using MyPyramid
49
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53
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54
MyPyramid Tracker
  • A tool for those desiring a more advanced
    analysis of their food intake and physical
    activity

55
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56
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57
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60
  • Portion Control

61
  • My weight was OK as a child and no one paid any
    attention to the food I ate
  • True but, lets look at portion sizes in the
    good old days

62
Get Real with Portions
  • Children and adults eat more when served larger
    portions!
  • Be aware of portion distortion.
  • Choose reasonable portion sizes.
  • Use smaller plates.
  • Eat slowly and stop when comfortably full.

63
BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
64
CHEESEBURGER
Today
20 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
65
Lifting weights for 1 hour and 30 minutes burns
approximately 257 calories
Increased cheeseburger size 257 more calories
Based on 130-pound person
66
SODA
20 Years Ago
Today
85 Calories 6.5 ounces
250 Calories 20 ounces
Calorie Difference 165 Calories
67
Working in the garden 35 minutes burns
approximately 165 calories
Increased soda size165 more calories
Based on 160-pound person
68
Portion sizes Cheese
  • 1½ ounces of natural cheese 6 dice

Equivalent to 1 cup milk(2 oz. processed
cheese 8 dice also equivalent to
1 cup milk)
69
Portion sizes Meat
  • 3 oz. cooked meat, fish, or poultry a deck of
    cards

70
Portion sizes ½ and 1 cup
  • 1 cup 1 baseball

½ cup ½ baseball
71
Portion sizes 1 teaspoon 1 tablespoon
  • 1 teaspoon the tip of a thumb to the first
    joint

1 tablespoon 3 thumb tips
72
Healthy diets may help eliminate cost of
medications for some people
  • Cost of pills/month
  • High cholesterol95 to 100
  • Diabetes125 to 150
  • High blood pressure40 to 50

Costs vary with the type of medication and may
be more or less than these amounts.
73
Pills vs. food Ever see side effects listed
on a food label?
  • Dizziness
  • Nausea
  • Blurred vision
  • Muscle cramps
  • Headache
  • Constipation
  • Breathing difficulties
  • Insomnia
  • Decreased sex drive
  • Tremors

Food tastes better, too!
74
Supplements vs. food
  • Foods may contain additional substances and
    provide benefits not available from fortified
    foods, nutrient supplements and vitamin/mineral
    pills.

75
  • A Prescription for Health
  • Would you be interested in a health aid that
  • Can be taken three or more times a day as needed.
  • Is priced reasonably.
  • Causes no unhealthy side effects when consumed
    according to guidelines.
  • Tastes good.
  • Is suitable for all ages.
  • Needs no prescription.
  • Is proven effective throughout a long history of
    use.
  • Is easy to obtain.
  • Have you guessed what it is?

76
Answer
  • FOOD

77
If science could create a pill that gave us all
the vitamins and minerals we need, the only
problem would be
78
Swallowing it!
79
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