Dietary Guidelines and MyPyramid for a Healthy Lifestyle

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Dietary Guidelines and MyPyramid for a Healthy
Lifestyle
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History of USDAs Food Guidance
Food for Young Children
1992
1916
1940s
1970s
2005
1950s-1960s
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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

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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.

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Daily Amounts in cups or ounces
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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.

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Food Groups are Color Coded
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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.
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What Does the PyramidTeach Us?

• Activity
• Variety
• Moderation
• Proportionality
• Personalization
• Gradual Improvement

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• Physical Activity

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Be Active!

• ACTIVITY
• Represented by the steps and the person climbing
  them.

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Balance food calories with physical activity
level
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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

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Moderate physical activities include
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Vigorous physical activities include
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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

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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
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• Food Groups

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Whole Grains

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

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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.

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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.

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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.

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Vary Your Veggies

• Dark green vegetables
• Orange vegetables
• Legumes
• Starchy vegetables
• Other vegetables

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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.

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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.
  

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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.

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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.

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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

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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.

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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.

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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

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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.

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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.

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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.

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Where do these foods fit?
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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.

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Make It Your Pyramid!

• PERSONALIZATION
• The person on the steps, the URL, and the
  slogan, stress finding the amount of foods
  YOU need daily.

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Take It One Step At A Time

• GRADUAL IMPROVEMENT
• Suggested by the slogan. Take small steps each
  day to improve your diet and lifestyle.

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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)

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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.
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MyPyramid discretionary calories
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Using MyPyramid
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MyPyramid Tracker

• A tool for those desiring a more advanced
  analysis of their food intake and physical
  activity

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• Portion Control

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• 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

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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.

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BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
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CHEESEBURGER
Today
20 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
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Lifting weights for 1 hour and 30 minutes burns
approximately 257 calories
Increased cheeseburger size 257 more calories
Based on 130-pound person
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SODA
20 Years Ago
Today
85 Calories 6.5 ounces
250 Calories 20 ounces
Calorie Difference 165 Calories
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Working in the garden 35 minutes burns
approximately 165 calories
Increased soda size165 more calories
Based on 160-pound person
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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)
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Portion sizes Meat

• 3 oz. cooked meat, fish, or poultry a deck of
  cards

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Portion sizes ½ and 1 cup

• 1 cup 1 baseball

½ cup ½ baseball
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Portion sizes 1 teaspoon 1 tablespoon

• 1 teaspoon the tip of a thumb to the first
  joint

1 tablespoon 3 thumb tips
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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.
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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!
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Supplements vs. food

• Foods may contain additional substances and
  provide benefits not available from fortified
  foods, nutrient supplements and vitamin/mineral
  pills.

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• 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?

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Answer

• FOOD

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