Download s Your Diet Balanced?

Is Your Diet Balanced
MyPyramid: Steps To A Healthier You
Janice Hermann, PhD, RD/LD
Oklahoma Cooperative Extension Service
Nutrition Specialist
Title:
Is Your Diet BalancedAdults: MyPyramid
Key Messages:
•
The MyPyramid is the best guide to help plan a healthful diet.
•
The amount of food recommended from each MyPyramid food group is based on gender, age, and level of physical activity.
•
There are several tips which can help with healthful eating following the MyPyramid:
•
Choose a wide range of foods from each of the MyPyramid food groups.
•
Choose the lowest fat and no-sugar-added forms of food from each food group.
•
Keep solid fats, added sugars and alcohol within your “extra” calories.
•
Drink 6 to 8 cups of fluid each day.
Objectives:
•
To educate on using the MyPyramid to plan a healthful diet.
•
To education on tips which for healthful eating following the MyPyramid.
Handout: Nutrition and Older Adults: MyPyramid
MyPyramid
 Guide for planning a healthful diet
MyPyramid
HANDOUT: Fact Sheet T-3172 MyPyramid:Steps To A Healthier You
The MyPyramid is based on the Dietary Guidelines for Americans.
The MyPyramid is a guide which provides the types and amounts of foods for a healthful balanced diet.
MyPyramid: Food Groups
 Grains
 Vegetables
 Fruits
 Oils
 Milk
 Meat and Beans
Anatomy of MyPyramid
GRAINS
VEGETABLES
FRUITS
O
I
L
S
MILK
MEAT&
BEANS
98
MyPyramid Food Groups
Each MyPyramid food group is represented by a different color band:
•
Grains – orange
•
Vegetables – green
•
Fruits – red
•
Oils – yellow
•
Milk – blue
•
Meat and Beans - purple
MyPyramid Diet Plan
 Recommended calorie intake based on:
 Gender
 Age
 Physical Activity
 Amount of food recommended from each food
group is based on calorie level
MyPyramid Diet Plan
Recommended calorie intake is based on your gender, age, and level of physical activity.
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find their recommended calorie intake based on the gender, age and level of
physical activity.
Based on your calorie level the MyPyramid provides the types and amount of food you need to eat from each MyPyramid food group each day.
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find the amount of food recommended from each food group based on their
calorie level.
Example 2,000 Calorie MyPyramid Plan
 6 ounces
 2 ½ cups
 2 cups
 3 cups
 5 ½ ounces
 6 teaspoons
 267
Grains
Vegetables
Fruits
Milk
Meat and Beans
Oil
Discretionary Calories
 6–8 cups
Fluid
Example 2,000 Calorie MyPyramid Diet Plan
Recommended amount of food from each MyPyramid food group each day for 2,000 calories are:
6 oz.
grains
2.5 cups vegetables
2 cups
fruit
3 cups
milk
5.5 oz
meat and beans
6 tsp.
oil
267
discretionary calories
Adults also need 6 to 8 cups of fluid per day.
Grain Group: Make Half Your Grains Whole
 Any food made from grains
 Whole grains
 Refined grains
 Half the grains should whole grains
Grain Group: Make Half Your Grains Whole
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find out much from the grain group is recommended in their meal pattern.
Any food made from grain is part of this group.
Wheat
Rice
Oats
Cornmeal
Barley
Or another cereal grain
Grains are sorted into whole grains and refined grains.
Whole grains contain the entire grain kernel - the bran, germ, and endosperm. Examples include:
whole-wheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life,
but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
white flour
degermed cornmeal
• white bread
•
white rice
At least half of all the grains you eat each day should be whole grains.
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find out many ounces of whole grains are in their meal pattern.
Grain Group: Make Half Your Grains Whole
 In general 1 ounce from the grains group is:
 1 slice of bread
 1 cup of ready-to-eat cereal
 ½ cup of cooked rice, cooked pasta, or cooked
cereal
Grain Group: Make Half Your Grains Whole
In general 1 ounce from the grains group is:
•
1 slice of bread
•
1 cup of ready-to-eat cereal
•
½ cup of cooked rice, cooked pasta, or cooked cereal
Vegetable Group: Vary Your Veggies
 Any vegetable or 100% vegetable juice
 Five subgroups
 Dark green
 Orange
 Dry beans and peas
 Starchy
 Other
Vegetable Group: Vary Your Veggies
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find out much from the vegetable group is in their meal pattern.
Any vegetable or 100% vegetable juice is
part of this group.
Vegetables are sorted into five subgroups
including:
Dark green vegetables
Orange vegetables
Dry beans and peas
Starchy vegetables
And other vegetables
Examples of vegetables in each subgroup
Dark green vegetables
Bok choy
Broccoli
Collard greens
Dark green leafy lettuce
Kale
Mesclun
Mustard greens
Romaine lettuce
Spinach
Turnip greens
Watercress
Orange vegetables
Acorn squash
Butternut squash
Carrots
Hubbard squash
Pumpkin
Sweet potato
Dry beans and peas
Black beans
Black-eyed peas
Garbanzo beans (chickpeas)
Kidney beans
Lentils
Lima beans (mature)
Navy beans
Pinto beans
Soy beans
Split peas
Tofu (bean curd made from soybeans)
White beans
Starchy vegetables
Corn
Green peas
Lima beans (green)
Potatoes
Other vegetables
Artichokes
Asparagus
Bean sprouts
Beets
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumbers
Eggplant
Green beans
Green or red peppers
Iceberg (head) lettuce
Mushrooms
Okra
Onions
Parsnips
Tomatoes
Tomato juice
Vegetable juice
Turnips
Wax beans
Zucchini
Over a week’s time eat vegetables from as
many of the five subgroups as you can.
Vegetable Group: Vary Your Veggies
 In general 1 cup from the vegetable group is:
 1 cup of raw or cooked vegetables or vegetable
juice
 2 cups of raw leafy greens is considered as 1 cup
from the vegetable group
Vegetable Group: Vary Your Veggies
In general 1 cup from the vegetable group is:
•
•
1 cup of raw or cooked vegetables or vegetable juice
2 cups of raw leafy greens is considered as 1 cup from the vegetable group
Fruit Group: Focus on Fruits
 Any fruit or 100% fruit juice
 Choose fruits without added sugar
Fruit Group: Focus on Fruits
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find out much from the fruit group is in their meal pattern.
Any fruit or 100% fruit juice is part of this group.
Most fruit group choices should be without added sugar.
Fruit Group: Focus on Fruits
 In general 1 cup from the fruit group is:
 1 cup of fruit or 100% fruit juice
 ½ cup of dried fruit
Fruit Group: Focus on Fruits
In general 1 cup from the fruit group is:
•
•
1 cup of fruit or 100% fruit juice
½ cup of dried fruit
Milk Group: Get Your Calcium-Rich Foods
 Milk and milk products that provide calcium
 Does not include foods made from milk with little
or no calcium
 Choose fat-free or low-fat milk and milk
products
Milk Group: Get Your Calcium Rich Foods
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find out much from the milk group is in their meal pattern.
All fluid milk products and many foods made from milk are part of this food group.
Foods made from milk that keep their calcium content are part of this group.
Foods made from milk with little or no calcium, are not part this group.
Some foods made from milk that have little or no calcium
• Cream cheese
• Cream
• Butter
Most milk group choices should be fat-free or low-fat.
Milk Group: Get Your Calcium-Rich Foods
 In general 1 cup from the milk group is:
 1 cup of milk or yogurt
 1 ½ ounces of natural cheese
 2 ounces of processed cheese
Milk Group: Get Your Calcium-Rich Foods
In general 1 cup from the milk group is:
•
•
•
1 cup of milk or yogurt
1 ½ ounces of natural cheese
2 ounces of processed cheese
Meat and Beans Group:
Go Lean with Protein
 Meat, poultry, fish, dry beans or peas, eggs,
nuts, and seeds
 Dry beans and peas
 Choose lean or low-fat
 Fish, nuts, and seeds contain healthy oils
Meat and Beans Group: Go Lean with Protein
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find out much from the meat and bean group is in their meal pattern.
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are part of this group.
Dry beans and peas are part of this group and the vegetable group.
Most meat and poultry choices should be lean or low-fat.
How can you make lean or low-fat choices?
• Start with a lean choice:
• The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and
chuck shoulder and arm roasts.
• The leanest pork choices include pork loin, tenderloin, center loin, and ham.
• Choose extra lean ground beef. The label should say at least “90% lean”. You may be able to find ground beef that is 93% or 95%
lean.
• Buy skinless chicken parts, or take off the skin before cooking.
• Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
• Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as
regular bologna or salami.
• Keep it lean:
• Trim away all of the visible fat from meats and poultry before cooking.
• Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.
• Drain off any fat that appears during cooking.
• Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat
during frying.
• Prepare dry beans and peas without added fats.
• Choose and prepare foods without high fat sauces or gravies
Fish, nuts, and seeds contain healthy oils.
• Fish, nuts, and seeds are good sources of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Most fat in the
diet should come from MUFAs and PUFAs. Some of the PUFAs are essential for health—the body cannot create them from other fats.
• Some fish (such as salmon, trout, and herring) are high in a type of PUFA called “omega-3 fatty acids.” The omega-3 fatty acids in fish are
commonly called “EPA” and “DHA.” There is some limited evidence that suggests eating fish rich in EPA and DHA may reduce the risk for
mortality from cardiovascular disease. (EPA is eicosapentaenoic acid and DHA is docosahexaeonoic acid.)
• Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids, and some (sunflower seeds, almonds, hazelnuts) are good
sources of vitamin E.
Meat and Beans Group: Go Lean with
Protein
 In general 1 ounce from the meat and beans
group is:
 1 ounce of meat, poultry or fish
 ¼ cup cooked dry beans
 1 egg
 1 tablespoon of peanut butter
 ½ ounce of nuts or seeds
Meat and Bean Group: Go Lean with Protein
In general 1 ounce from the meat and beans group is:
•
•
•
•
•
1 ounce of meat, poultry or fish
¼ cup cooked dry beans
1 egg
1 tablespoon of peanut butter
½ ounce of nuts or seeds
Oils: Know Your Oils
 Liquid at room temperature
 From plants and from fish
Oils: Know Your Oils
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find out much from the oils group is in their meal pattern.
Oils are fats that are liquid at room temperature.
Oils come from many plants and from fish.
Some common oils are:
• Canola oil
• Corn oil
• Cottonseed oil
• Olive oil
• Safflower oil
• Soybean oil
• Sunflower oil
Some foods naturally high in oils are:
• Nuts
• Olives
• Some fish
• Avocados
Some foods that are mainly oil are:
• Mayonnaise
• Some salad dressings
• Soft (tub or squeeze) margarine with no trans fats
Oils
 Oils are high in monounsaturated or
polyunsaturated fats, and low in saturated fats
 While some oil is needed for health, oils still
contain calories.
Oils
Most oils are high in monounsaturated or polyunsaturated fats and low in saturated fats.
Most of the fats you eat should be polyunsaturated or monounsaturated fats.
• 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 health—called “essential fatty acids.”
• The MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL(“bad”) cholesterol levels in the blood. In addition to the
essential fatty acids they contain, oils are the major source of vitamin E in typical American diets.
While some oil is needed for health, oils still contain calories.
Solid Fats
 Some plant oils, such as coconut oil and palm
kernel oil, are high in saturated fats
 These are considered as solid fats
 Solid fats are not counted as oils, they are
counted as “extra” calories
Solid Fats
A few plant oils, such as coconut oil and palm kernel oil are high in saturated fats. For nutritional reasons these should be considered as solid fats.
Solid fats are not counted as oils. Solid fats are counted as discretionary or “extra” calories.
Solid fats are different from oils
• All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids.
• Solid fats contain more saturated fats and/or trans fats than oils.
• Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats.
• Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart
disease.
Discretionary or “Extra” Calories
 Choose
 Lowest fat
 No-sugar-added
 Left over calories are “extra” calories
 “Extra” calories can be used on:
 Solid fats
 Added sugars
 Alcohol
 Extra food from food groups
Discretionary or “Extra” Calories
If you choose the lowest fat and no-sugar-added forms of food from each food group the leftover calories can be used for other things. These are
your discretionary or “extra” calories.
Examples of lower fat and higher fat choices or no-sugar and sugar added choices from each food group
• Grains: bread versus biscuit
• Vegetables: broccoli seasoned with herbs versus broccoli with cheese sauce
• Fruits: canned fruit with in natural syrup versus canned fruit in heavy syrup
• Milk: whole milk versus skim milk
• Meats and Beans: Sausage versus lean hamburger
“Extra” calories can be used on “extras” like solid fats, added sugars, alcohol or extra food from any food group.
Most “extra” calorie allowances are very small.
ACTIVITY: Using the MyPyramid Fact Sheet T-3172 have participants find out how many discretionary or “extra” calories their meal patterns allow?
Many people use up their “extra” calories by the foods they choose in each food group.
Summary
 Eating the suggested amounts of foods from
each MyPyramid food group can help you
get the nutrients you need within your
recommended calories
Summary
The MyPyramid is a guide for a healthful balanced diet.
Eating the suggested amounts of foods from each MyPyramid food group can help you get the nutrients you need within your recommended
calories.
Summary
 Choose a variety of foods
 Choose lowest fat and no-sugar-added
 Keep solid fats and added sugars within
“extra” calories
 Drink 6 to 8 cups of fluid each day
Summary
Tips for Healthful Eating
•
•
•
•
Choose a wide range of foods from each of the MyPyramid food groups.
• If you choose the lowest fat and no-sugar-added forms of food from each food group the leftover calories can be used for other
things. These are your discretionary or “extra” calories.
Choose the lowest fat and no-sugar-added forms of food from each food group.
• If you choose the lowest fat and no-sugar-added forms of food from each food group the leftover calories can be used for other
things. These are your discretionary or “extra” calories.
Keep solid fats, added sugars and alcohol within your “extra” calories.
Drink 6 to 8 cups of fluid each day.
Summary
 Make half your grains whole grain
 Eat a variety of vegetables
 Choose fruits without added sugar
 Choose fat-free or low-fat milk and milk
products
 Choose lean or low-fat meats and poultry
 Most fats should be polyunsaturated
or monounsaturated fats
Summary
When you make food choices in the MyPyramid food groups:
• Make half your grains should be whole grain
• Over a week’s time eat vegetables from as many of the five subgroups as you can
• Most fruit choices should be without added sugar
• Most milk choices should be fat-free or low-fat
• Most meat and poultry choices should be lean or low-fat
• Most fats should be polyunsaturated or monounsaturated fats