pending Your Calorie alary

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pending Your Calorie alary
Tips for Using the Dietary Guidelines for
Americans 2005 and the MyPyramid
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Alice Henneman, MS, RDUniversity of
NebraskaLincoln Extensionhttp//lancaster.unl.ed
u/food
Beverly A Benes, PhD, RD Assistant
Director Nutrition Services, NE Dept of
Education bev.benes_at_nde.ne.gov http//www.nde.stat
e.ne.us/ns/
Extension is a division of the Institute of
Agriculture and Natural Resources at the
University of Nebraska-Lincoln cooperating with
the counties and the U.S. Department of
Agriculture.
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So what is this integrated food guidance system?

• How did we get to where we are now? background
  information
• So what do these tools tell us?
• essential messages/ concepts
• Are there foods which are better to eat?
• spending your Calorie salary
• Where can we find resources?
• using consumer materials

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background information
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Evolution of the USDA Food Guidance System
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Dietary Guidelines for Americans 2005

• Dietary recommendations for chronic disease
  prevention

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9 Focus Areas

• Adequate nutrients within Calorie needs
• Weight Management
• Physical Activity
• Food Groups to Encourage

• Fats
• Carbohydrates
• Sodium and Potassium
• Alcoholic Beverages
• Food Safety

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Guiding Principles
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History of USDAs Food Guidance
Food for Young Children
1992
1916
1940s
1970s
2005
1950s-1960s
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--1992--Food Guide Pyramid
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--2005--MyPyramid
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--2005--MyPyramid for Kids
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2005 Dietary Guidelines for Americans encourage
most Americans to

• eat fewer Calories
• be more active
• make wiser food choices

• USDAS new MyPyramid
• symbolizes
• a simple, personalized
• approach
• to be active every day
• to remind consumers
• to make healthy food
• choices

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What does this mean for NSLP?FNS Internal
Working Group..

• Currently reviewing and analyzing existing school
  meal patterns and nutrient targets in comparison
  to recommendations of the DGA and DRIs
• Policy recommendations will be made
• Rules will be promulgated as necessary

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essential messages/concepts
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The Messages in the Anatomy of MyPyramid

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

http//www.MyPyramid.gov/downloads/MyPyramid_Anato
my.pdf
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The Messages in MyPyramid Variety
VARIETY
The 6 color bands represent the different food
groups. This illustrates foods from all groups
are needed daily.
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The Messages in MyPyramid for Kids

• Every color
• every day

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Message Variety

• In the Dietary Guidelines
• Consume a variety of nutrient-dense foods and
  beverages within and among the basic food groups.
• In MyPyramid graphic
• Color bands represent that
• all food groups are needed each day for health.

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The Messages in MyPyramid Proportionality

• PROPORTIONALITY
• The different food group bands are shown by
  different widths.
• The widths are just a general guide to
  proportions.

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The Messages in MyPyramid for Kids

• Eat more from some food groups than others

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Message Proportionality

• In the Dietary Guidelines
• Adopt a balanced eating pattern.
• Sufficient amount of fruits and vegetables,
• 3 or more ounce equivalents of whole-grain
  products per day
• 3 cup equivalents per day of fat-free or low-fat
  milk or milk products.
• In MyPyramid graphic
• Differing widths of the color
• bands suggest about how
• much food should be eaten
• from each group.

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The Messages in MyPyramid Moderation

• Each food group narrows toward the top.
• The base represents foods with little or no solid
  fats or added sugars, which should be selected
  more often.
• The narrower top stands for foods containing more
  sugars and solid fats. You can eat more of these
  if youre more active.

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The Messages in MyPyramid for Kids Moderation

• Choose healthier foods from each food group

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Message Moderation

• In the Dietary Guidelines
• Limit intake of saturated and trans fats, and
  choose products low in these fats.
• Make choices of meat, poultry, dry beans, and
  milk products that are lean, low-fat, or
  fat-free.
• Choose and prepare foods and beverages with
  little added sugars or calorie sweeteners.
• In MyPyramid graphic
• Food group bands narrow from
• bottom to top suggesting to eat
• nutrient-dense forms of foods.

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Moderation
apple pie
applesauce
apple
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Moderation
French fries
Baked potato
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Moderation
Breaded chicken nuggets
Grilled Chicken breast
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The Messages in MyPyramid Activity

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

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The Messages in MyPyramid for Kids Activity

• Be physically active every day

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Message Physical Activity

• In the Dietary Guidelines
• Engage in regular physical activity and reduce
  sedentary activities to promote health,
  psychological well-being, and a healthy body
  weight.
• In MyPyramid graphic
• Steps and person on them symbolize that physical
  activity should be a part of everyday healthy
  living.

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The Messages in MyPyramid Personalization

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

MyPyramid.gov
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The Messages in MyPyramid for Kids
Personalization

• Make choices that are right for you

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The Messages in MyPyramidGradual Improvement

• GRADUAL IMPROVEMENT
• The slogan suggests people can take small steps
  to improve diet and lifestyle each day.

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The Messages in MyPyramid for Kids Gradual
Improvement

• Take one step at a time

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Additional Messages in the MyPyramid GraphicTo
foster implementation

• Personalization
• The name MyPyramid suggests
• an individual approach.
• The person climbing the steps mentally links
  each viewer to the image.
• Gradual Improvement
• The slogan Steps to a Healthier You suggests
  that improvement should happen in stages, over
  time.

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spending your Calorie salary(making wiser food
choices)
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Spending your calorie salary

• Think of MyPyramid dietary guidelines as a
  calorie salary.
• Plan calories the same as major expenses a car,
  house, vacation, etc.
• 5 budgeting steps follow

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5 budgeting teps

• Stay within your budget
• Consider true cost of poor nutrition
• Choose the most value for calorie salary
• Spend on extras after the necessities are
  purchased
• Plan a budget for YOU

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tep 1. Stay within your budget
10 pound weight gain per year
100 extra calories per day
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Examples of 100 calories

• ? can of a regular soft drink or beer

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Examples of 100 calories
10 large jelly beans (1 ounce)
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Learn how much and what to eat for YOUR calorie
level at MyPyramid.gov
Submit age, sex and activity level for a
personalized MyPyramid
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Calculation results are personalized
More information available
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Sample meal tracking worksheet 2000 calories
http//www.mypyramid.gov/downloads/worksheets/Work
sheet_2000_18.pdf
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Balance food calories with physical activity
level
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Determine Calorie NeedsEstimated Energy
Requirements for males
From the National Academy of Sciences, Institute
of Medicine Dietary Reference Intakes
Macronutrient Report
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Calorie Intake Implications for School Meals

• Calorie recommendations now based on activity
  level
• Which activity level should be used to establish
  school meal calories?
• Sedentary?
• Moderately active?
• Active?

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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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Ways to increase physical activity

• Walk up and down the soccer or softball field
  sidelines while watching the kids play.

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Ways to increase physical activity
Ask a friend to go with you.
Replace a coffee break with a brisk walk.
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Ways to increase physical activity

• Walk the dog dont just watch the dog walk.

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Most important have fun while being active!
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Nebraska YRBS 2003 Physical Activity
35 Participated in insufficient vigorous
physical activity 73 Participated in
insufficient moderate physical activity 51 Were
not enrolled in physical education
class 64 Did not attend physical education
class daily 9 Did not participate in any
vigorous or moderate physical activity
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5 budgeting teps

• Stay within your budget
• Consider true cost of poor nutrition
• Choose the most value for calorie salary
• Spend on extras after the necessities are
  purchased
• Plan a budget for YOU

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tep 2. Consider true cost of poor nutrition
What about the cost in dollars and cents of
following MyPyramid guidelines?
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• Foods thatdo little to meet nutrient needs
  even if theyre within our calorie salary can
  put our HEALTH and MONEY at risk.

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• Each year, over 33 billion in medical costs
  and 9 billion in lost productivity due to heart
  disease, cancer, stroke, and diabetes are
  attributed to diet.

August 2003, http//www.cdc.gov/nccdphp/pe_factshe
ets/pe_pa.htm retrieved 3/5/05
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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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Importance of total diet
The Dietary Approaches to Stop Hypertension
clinical study (DASH Eating Plan) showed

• Fruit and vegetable consumption lowers blood
  pressure
• Adding low-fat, high-calcium foods to a diet high
  in fruitsand vegetables further lowers blood
  pressure, and
• Even greater reductions occur when sodium intake
  is restricted

http//www.5aday.com/html/research/consensus_highl
ights.php
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5 budgeting teps

• Stay within your budget
• Consider true cost of poor nutrition
• Choose the most value for calorie salary
• Spend on extras after the necessities are
  purchased
• Plan a budget for YOU

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tep 3. Choose the most value for calorie salary

• A great-looking car with a bad engine offers
  little value if it
• Wipes out our budget.
• Doesnt get us wherewe want to go.

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Make certain you get enough of these food groups

• Fruits
• Vegetables
• Whole grains
• Dairy products

http//www.health.gov/dietaryguidelines/dga2005/re
commendations.htm
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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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Recommendations 1 2 fruits and vegetables

• Consume a sufficient amount of fruitsand
  vegetables while staying within energy needs.
• Choose a variety of fruits and vegetables each
  day.

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Preliminary Data
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Preliminary Data
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Focus on fruits

• Eat 2 cups of fruits per day (for a 2,000
  calorie diet).
• Select fresh, frozen, canned, or dried fruit,
  rather than drinking fruit juice, for most of
  your fruit choices.

Note this equivalent ¼ cup dried fruit ½ cup
fruit
http//www.mypyramid.gov/pyramid/fruits_counts_tab
le.html
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Percent of US Children Eating 2 Servings of Fruit
Each Day
Percent
SourceUSDA, 1994-96, 1998
http//www.eatsmartmovemorenc.com/tools/modules/5a
day/5d_presentation.ppt
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Vary your veggies

• Eat 2½ cups of raw or cooked vegetables per day
  (for a 2,000 calorie diet).
• Select from all five vegetable subgroups several
  times a week.

Note this equivalent 2 cups raw leafy greens
1 cup of vegetable
http//www.mypyramid.gov/pyramid/vegetables_counts
_table.html
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Vegetable Recommendations Compared to Consumption
Amount Avg Amount
Recommended Consumed Category
Females 31-50 Females 31-50 Dark green
3.0 cups 1.0 cups Orange 2.0
cups .7 cups Legumes 3.0 cups
.8 cups Starchy 3.0 cups 3.5
cups Other 6.5 cups 5.5
cups Consumption data is based on NHANES 01-02
data (Females ages 31-50)
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Percent of Children Eating 3 Servings of
Vegetables Each Day
Percent
SourceUSDA, 1994-96, 1998
http//www.eatsmartmovemorenc.com/tools/modules/5a
day/5d_presentation.ppt
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Percent of NC High School Students Eating 5-A-Day
Percent
SourceYRBS, 2002
http//www.eatsmartmovemorenc.com/tools/modules/5a
day/5d_presentation.ppt
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Subgroup 1 Dark green vegetables

• Broccoli
• Spinach
• Most greens spinach, collards, turnip greens,
  kale, beet, mustard greens
• Green leaf and romaine lettuce

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Subgroup 2. Orange vegetables

• Carrots
• Sweet potatoes
• Winter squash
• Pumpkin

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Subgroup 3. Legumes

• Dry beans and peas such as
• Pinto beans
• Kidney beans
• Black beans
• Garbanzo beans (chickpeas)
• Soybeans
• Split peas
• Lentils

MyPyramid includes dry beans, peas and soybeans
in the meats beans group as well as the
vegetable group however, they count for only one
food group at a time.
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Subgroup 4. Starchy vegetables

• White potatoes
• Corn
• Green peas

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Subgroup 5. Other vegetables

• Tomatoes
• Cabbage
• Celery
• Cucumber
• Onions
• Peppers
• Green beans
• Cauliflower
• Mushrooms
• Summer squash

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• For optimum health, scientists say eat a
  rainbow of colors. Your plate should look like a
  box of Crayolas.
• Janice M. Horowitz,TIME, January 12, 2002

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Recommendation 3 Grains

• Eat six 1 ounce-equivalents of whole grain
  products daily (for a 2,000 calorie diet)
• Make at least half of grains whole grain.
• The rest of grains should come from enriched or
  whole grain products.

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Grain Recommendations Compared to Consumption
Females 31-50
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Definition 1 ounce-equivalent
In the grains food group, a 1 ounce-equivalent
is the amount of a food counted as equal to a 1
ounce slice of bread.

• Equivalents
• 1 slice bread
• ½ cup cooked pasta, cooked rice or cooked cereal
  
• 1 cup ready-to-eat cereal

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Definition Whole grains

• Foods made from the entire grain seed (usually
  called the kernel) which consists of
• Bran
• Germ
• Endosperm
• If the kernel has been cracked, crushed, or
  flaked, it must retain nearly the same relative
  proportions of bran, germ, and endosperm as
  original grain to be called whole grain.

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Gains with whole grains

• Refined grains have been milled the bran
  and germ are removed. This process also removes
  much of the B vitamins, iron, and dietary fiber.
• some refined grains are enriched. This means
  certain B vitamins (thiamin, riboflavin, niacin,
  folic acid) and iron are added back after
  processing. Fiber is not added back to most
  enriched grains.

http//www.pueblo.gsa.gov/cic_text/food/grain/trai
n.pdf
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Examples of whole grains

• Whole wheat
• Whole oats/oatmeal
• Whole grain corn
• Popcorn
• Brown wild rice
• Whole rye
• Whole grain barley
• Buckwheat
• Tritacale
• Bulgur (cracked wheat)
• Millet
• Quinoa
• Sorghum

http//www.kswheat.com/general.asp?id156
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Label reading and whole grains

• Choose foods with a whole grain ingredient listed
  first on the labels ingredient list.
• Ingredients are listed in descending order of
  weight (from most to least).

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Which is the whole grain bread?
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Answer has WHOLE wheat as the first
ingredient!
B
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Color and whole grains

• Color is not an indication of a whole grain.
• Bread can be brown because of molasses or other
  added ingredients.
• Read the ingredient list to see if grain is a
  WHOLE grain.

NOT whole grain!
Wheat flour, water, high fructose corn syrup,
molasses, wheat bran
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Watch wording on grains!

• Foods are usually not whole grain products if
  labeled with these words
• Multi-grain
• Stone-ground
• 100 wheat
• Cracked wheat
• Seven-grain
• Bran

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Recommendation 4 Dairy

• Consume 3 cups per day of fat-free or low-fat
  milk or equivalent milk products
• For children ages 2 to 8,
• its 2 cups per day

For information about non-dairy sources of
calcium, see MyPyramid.gov
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Preliminary Data
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Dairy products

• Equivalents
• 8 ounces milk (1 cup)
• 1 cup yogurt
• 1½ ounces natural or 2 ounces processed cheese

Photo Courtesy of National Dairy Council
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More for yourdollars with dairy!
10 tsps 50g
Average sugar in one 12-ounce non-diet soft drink
(10 teaspoons). Calories 150
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Considerations Other food groups
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Go lean for protein

• Choose lean meats and poultry. Bake it, broil it,
  or grill it. And vary your protein choices with
  more fish, beans, peas, nuts, and seeds.
• Eat 5½ ounces (or equivalent) of lean meat,
  poultry or fish (for a 2,000 calorie diet).

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Definition 1 ounce-equivalent

• In the meat beans group a 1 ounce-equivalent
  is considered the following

• Equivalents
• 1 ounce meat, poultry or fish
• ¼ cup cooked dry beans or peas
• 1 egg
• 1 tablespoon peanut butter
• ½ ounce of nuts or seeds

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Definition Oils
Oils are fats that are liquid at room
temperature, such as vegetable cooking oils. Oils
come from many different plants and from
fish. Most of the fats you eat should be
polyunsaturated (PUFA) or monounsaturated (MUFA)
fats. Oils are the major source of MUFAs and
PUFAs in the diet. PUFAs contain some fatty acids
that are necessary for healthcalled essential
fatty acids.
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Oils are in!

• Because oils contain essential fatty acids, there
  is an allowance for oils in MyPyramid.
• Recommended intake ranges from 3 teaspoons to 7
  teaspoons daily based on age, sex and level of
  physical activity.

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Acceptable oils

• A number of foods are naturally high in oils
• Nuts Avocados
• Olives Some fish
• Foods that are mainly oil, such as mayonnaise,
  certain salad dressings, and soft margarine
  (tub or squeeze) with no trans fats.

• Common oils such as
• Canola
• Corn
• Cottonseed
• Olive
• Safflower
• Soybean
• Sunflower
• Some oils used mainly as flavorings, such as
  walnut oil and sesame oil.

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MyPyramid homepage
Check here for more information on the food
groups related topics
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5 budgeting teps

• Stay within your budget
• Consider true cost of poor nutrition
• Choose the most value for calorie salary
• Spend on extras after the necessities are
  purchased
• Plan a budget for YOU

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tep 4. Spend on extras after the necessities
are purchased

• MORE FUN to buy expensive furniture than spend on
  home maintenance.
• NOT FUN if house deteriorates over time.

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Definition 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, and
alcohol, or on more food from any food group.
They are your discretionary calories.
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MyPyramid discretionary calories
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Recommended foods vs. discretionary calories

• Recommended foods are
• Lowest fat form of food
• No added sugar
• Discretionary calories may include
• Higher fat forms of food
• Foods with added sugar
• Alcohol (in MODERATION)
• Increased intake of basic food groups
• Most solid fats and all added sugar calories are
  discretionary calories

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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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Definition Added sugars

• Added sugars are sugars and syrups that are
  added to foods during processing or preparation.
  
• Added sugars do not include naturally occurring
  sugars such as those which occur in milk and
  fruits.

http//www.mypyramid.gov/downloads/MyPyramid_educa
tion_framework.pdf
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Alcoholic beverages

• Those who choose to drink alcoholic beverages
  should do so sensibly and in moderation
  defined as the consumption of up to 1 drink per
  day for women and up to 2 drinks per day for men.

• 1 drink
• 12 ounces regular beer
• 5 ounces wine
• 1.5 ounces 80-proof distilled spirits

1.5 ounces
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• For many people, the discretionary calorie
  allowance is totally usedby the foods they
  choose in each food group, such as higher fat
  forms of foods or sweetened products.  

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Nutrients of concern for

• Children and
• Adolescents
• Calcium
• Potassium
• Fiber
• Magnesium
• Vitamin E

• Adults
• Calcium
• Potassium
• Fiber
• Magnesium
• Vitamin E
• Vitamin A (as carotenoids)
• Vitamin C

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Summary of Implicationsfor School Meals

• More
• Dark green veggies
• Orange veggies
• Legumes
• Fruits
• Whole grains
• Low-fat milk and milk products

• Less
• Refined grains
• Total fats
• Cholesterol
• Saturated fats
• Trans fats
• Added sugars
• sodium

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5 budgeting teps

• Stay within your budget
• Consider true cost of poor nutrition
• Choose the most value for calorie salary
• Spend on extras after the necessities are
  purchased
• Plan a budget for YOU

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tep 5. Plan a budget for YOU
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• Fine-tune what youre already eating to meet
  MyPyramid guidelines

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As you budget, choose foods that taste good as
well as are good for you!

• What some call health, if purchased by
  perpetual anxietyabout diet, isn't much better
  than tedious disease.
• George Dennison Prentice

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Spend your calorie salary wisely

• Eating right is vital to promoting health and
  reducing the risk for death or disability due to
  chronic diseases such as heart disease, certain
  cancers, diabetes, stroke, and osteoporosis.
• Remember .

Source http//www.healthierus.gov/nutrition.html

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• Money is the most envied, but the least enjoyed.
  
• Health is the most enjoyed, but the least
  envied.
• Charles Caleb Colton

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• Our health always seems much more valuable
  after we lose it.
• Author unknown

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• The first wealth is health.
• Ralph Waldo Emerson

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..final words
I am hoping that in our quest to find all the
answers to wellness policies and healthier food
items we wont lose our reason for being in
SCHOOL food service to begin with. Those of us
on the front lines are a very major part of the
nurturers in the school world. Food and comfort
are supposed to go together. The warm meals, the
kind words, the smile on a cold dreary
day.. ..We have to feed children on a budget
that is unbelievable, yet we do it. We have to
run a business with no say as to how much to
charge. We have to follow guidelines and make it
work AND we HAVE to take care of the
children!. I just hope that never has to change
for us to be too busy, stressed, to be there for
the children.
with
permission from Teri Davis,
Mealtalk listserv
128
Finally

• If you dont take care of your body, where are
  you going to live?
• Author unknown

The End
129
Thank you!!!
Beverly A Benes, PhD, RD Assistant
Director Nutrition Services, NE Dept of
Education bev.benes_at_nde.ne.gov http//www.nde.stat
e.ne.us/ns/
http//www.nde.state.ne.us/NS/slide_shows.htm
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using consumer materials
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For more information

• MyPyramid.gov http//www.mypyramid.gov
• Dietary Guidelines for Americans, 2005
  http//www.health.gov/dietaryguidelines/dga2005/do
  cument

This PowerPoint is a modification of the
PowerPoint available as a FREE download on the
Internet athttp//lancaster.unl.edu/food/mypyrami
d-calorie-salary.htm
132
Consumer materials

• Graphic image and slogan
• Poster
• Mini Poster
• Website
• MyPyramid.gov
• MyPyramid Plan
• MyPyramid Tracker
• Inside MyPyramid
• In development
• Kids materials
• Spanish version

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• Schools can receive an introductory MyPyramid
  packet, including
• one full-size poster
• one tear-pad of 50 MyPyramid mini-posters
• one Anatomy of MyPyramid handout
• To receive this packet
• Send your name, mailing address, and request to
  publication_at_cnpp.usda.gov
• Bulk copies can be purchased either through the
  - Government Printing Office http//bookstore.a
  po.gov 1-866-512-1800 or,
• Purdue University Press
• media.order_at_purdue.edu 1-888-398-4636

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Classroom Materials

• Introduce MyPyramid concepts
• Developed for 3 grade levels
• Level 1 (grades 1 2)
• Level 2 (grades 3 4)
• Level 3 (grades 5 6)

http//mypyramid.gov/kids/index.html
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Lesson Components

• Snapshot of lessons
• Topic
• Objective
• Individual activity
• Group activity
• Lunchroom link

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http//mypyramid.gov/kids/kids_game.html
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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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