MyPyramid

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(No Transcript)
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MyPyramid MyPlate
Avoiding Portion Distortion
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Introducing MyPlate

• http//www.youtube.com/watch?vSEFmSk08LIE

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Food Intake Patterns
Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200
Fruits 1 cup 1 cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5 cups
Vegetables 1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups
Grains 3 oz 4 oz 5 oz 5 oz 6 oz 6 oz 7 oz 8 oz 9 oz 10 oz 10 oz 10 oz
Meat and Beans 2 oz 3 oz 4 oz 5 oz 5 oz 5.5 oz 6 oz 6.5 oz 6.5 oz 7 oz 7 oz 7 oz
Milk 2 cups 2 cups 2 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups
Oils 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp
Discretionary calorie allowance 165 171 171 132 195 267 290 362 410 426 512 648
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Grains

• Servings Daily 6 oz
• Whole Grains vs. Refined Grains
• TIP make at least ½ your grains WHOLE

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Vegetables

• Servings Daily 2.5 cups of raw or cooked
  vegetables
• Eat more dark green orange vegetables
• 100 vegetable juices
• TIP make ½ your plate fruits and vegetables

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Fruits

• Servings Daily 2 cups of fresh, canned or frozen
  fruits
• 100 fruit juices
• TIP make ½ your plate fruits and vegetables

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Dairy products

• Servings Daily 3 cups
• TIP Fat-free or low-fat (1) milk

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PROTEIN

• Servings Daily 5.5 ounces
• TIP Choose lean meat, poultry, more fish, beans,
  peas, nuts and seeds

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Fats and Oils (not a food group)

• Servings Daily 3-10 tsp
• Consumed in foods such as nuts, fish, olives,
  mayonnaise, salad dressing
• Fat is solid
• Oil is liquid
• TIP Limit saturated fats and trans fats

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Discretionary Calorie Allowance

• Extra calories
• 100-300 calories
• Can be used for poor food choices
• Added sugars or fats

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Physical Activity

• Daily 60 minutes
• Moderate
• Walking briskly (about 3 ½ miles per hour)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Vigorous
• Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 ½ miles per hour)

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MESSAGES OF MYPLATE

• http//www.youtube.com/watch?vJPugW0JIBnAfeature
  related
• Balancing calories
• Foods to increase
• Foods to reduce

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Create Myplate!
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Building a Healthy Plate

• Balance Calories with physical activity
• Enjoy your food, but eat less
• Avoid oversized portions
• Foods to eat more often
• Make half your plate fruits and vegetables
• Switch to fat-free or low-fat milk
• Make half your grains whole grains
• Foods to eat less often
• Compare sodium in foods
• Drink water instead of sugary drinks

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Portion Distortion

• http//www.youtube.com/watch?vA6QnCdc6LkY
• What can we do to avoid portion distortion?

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Avoiding Portion Distortion
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Larger portions add up
10 pound weight gain per year
100 extra calories per day
Maintaining a healthy weight is a balancing
act Calories In Calories Out
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Bagel
350 calories
140 calories
Guess the calorie difference!
210 calories!
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50 minutes
Based on 130-pound person
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Cheeseburger
590 calories
333 calories
Guess the calorie difference!
257 calories!
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1 hour and 30 minutes
Based on 130-pound person
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Spaghetti and Meatballs
1,025 calories
500 calories
Guess the calorie difference!
525 calories!
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2 hours and 35 minutes
Based on 130-pound person
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French Fries
610 calories
210 calories
Guess the calorie difference!
400 calories!
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1 hour and 10 minutes
Based on 160-pound person
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Soda
250 calories
85 calories
Guess the calorie difference!
165 calories!
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35 minutes
Based on 160-pound person
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Coffee
Mocha coffee, 16 ounces(with steamed whole
milk mocha syrup)
Coffee, 8 ounces(with whole milk sugar)
45 calories
350 calories
Guess the calorie difference!
305 calories!
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1 hour and 20 minutes
Based on 130-pound person
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Muffin
500 calories
210 calories
Guess the calorie difference!
290 calories!
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1 hour and 30 minutes
Based on 130-pound person
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Pepperoni Pizza
500 calories
850 calories
Guess the calorie difference!
350 calories!
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1 hour
Based on 160-pound person
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Popcorn
20 Years Ago
5 cups
270 calories
630 calories
Guess the calorie difference!
360 calories!
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1 hour and 10 minutes
Based on 160-pound person
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Chocolate chip cookie
275 calories
55 calories
Guess the calorie difference!
220 calories!
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1 hour and 15 minutes
Based on 130-pound person
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Keep an eye on your food portion sizes
Avoid Portion Distortion!
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A Final Word on Portion Control

• Never eat more than you can lift.
• Miss Piggy

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Creating a MyPlate Menu

• 6 groups of 5
• Create a MyPlate menu for ONE meal to be prepared
  on Friday during class
• Each member will bring in food and contribute to
  the menu
• Must be approved turned in
• Each member will Draw a MyPlate placemat
• Colors
• Pictures of your menu/food items in the
  appropriate place
• 5 MyPlate recommendations on your placemat

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BUILDING MYPLATE AVOIDING PORTION DISTORTION

• In 5 groups of 6
• Create MyPlate
• Include the food groups w/ the following
  information
• Name plate Color
• 5 pictures per group must be on the plate
  labeled
• Include title
• Include 10 tips to a GREAT PLATE