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Transcript
MyPyramid is now …
1
… MyPlate
2
The Food Guide Pyramid
• Updated from previous version in 2005
• GOAL: Help align current American
eating patterns with newer science
• Food intakes based on Dietary
Guidelines—prevent diet-related
diseases through healthy long term
eating habits.
3
Food Guide Pyramids
Old Pyramid
4
MyPyramid 2005-2010
Food Groups are Color Coded
Key Messages from 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.
Why the change?
• Choose MyPlate
– Simple to understand
– Provides a more realistic visual aid that
most Americans can understand
– The “plate” is a common object that we all
use on a daily basis
– Easy to compare your plate to the new
MyPlate
• If your dinner plate looks like the MyPlate
graphic, you are good to go!
7
3 Key Messages
from MyPlate
8
Message 1: Balancing Calories
• Enjoy your food, but eat less!
• Avoid oversized
portions
9
Message 2: Foods to Increase
● Make half your plate fruits and
vegetables.
● Make at least half your grains whole
grains.
● Switch to fat-free or low-fat (1%) milk.
10
Vegetables
Vary your veggies
• Key message
– Vary your veggies
• Eat ~2 ½ cups of vegetables a day.
– 2c leafy greens = 1 cup
– 1 medium vegetable = 1 cup
• Any fresh or frozen vegetable or 100% veggie juice counts as a
vegetable.
• Vegetables are broken into 5 categories:
11
Vegetable Recommendations vs.
Actual Consumption
Consumed*
Recommended*
9%
17%
6%
7%
38%
11%
48%
30%
17%
17%
Dark Green Vegetables
Beans & Peas (Legumes)
Starchy Vegetables
12
Red-Orange Vegetables
Other Vegetables
Fruits
Focus on Fruits
• Key Message
– Focus on Fruits
• Eat between 1 ½ to 2 cups of fruit each day.
– 1 cup = 1 medium piece of fruit
• Eat a variety of different types of fruits.
• Pick fresh whole fruits first.
• Have a craving for sugar? Eating fruits instead of other
sweets may help reduce total calorie intake.
13
Fruits
Focus on Fruits
Best
Good
Limit
• Eating a variety of fruits can help reduce the
risk of cancer, diabetes, and heart disease.
14
Grains
Make Half Your Grains Whole
• Key Message
– Make Half Your Grains Whole Grains
• Eat about 6 oz. of grains every day.
• 1 oz. of grain is about 1 slice of bread, 1 cup of dry cereal,
½ cup of cooked rice or pasta.
Whole Grains
Wheat bread
Oatmeal
Triscuits
Brown rice
Bulgar wheat
15
Refined Grains
White bread
Cake
Saltine crackers
Pasta
White rice
Grain Recommendations vs.
Actual Consumption
Consumed*
Recommended*
13%
87%
50%
Whole Grains
16
50%
Refined Grains
*Females 31-50
MyPlate update
MyPlate
calls the
former
MyPyramid
“Meat &
Beans
Group” the
“Protein
Group”
17
Protein
• Key Message
– Go Lean with Protein
• Protein foods: meat, poultry, fish, dry beans or peas, eggs,
nuts, and seeds
• Get 5 to 6 oz. equivalent of protein foods.
• What equals 1 ounce? 1 oz. of meat or fish, ¼ cup of cooked
beans, 2 Tbsp. of nuts or nut butter, 1 egg.
• Choose lean meats. Trim fat.
• Choose broiled, baked or grilled over fried.
• Vegetarians can usually get plenty of protein by eating beans,
nuts, dark green leafy vegetables and dairy products.
18
MyPlate update
MyPlate
calls the
former
MyPyramid
“Milk
Group” the
“Dairy
Group”
19
Dairy
Get Your Calcium-Rich Foods
• Key Message
– Switch to fat free or low fat (1%) milk
• Includes milk, soy milk, hard cheese like cheddar, soft
cheese like cottage cheese, yogurt, and milk based
desserts like frozen yogurt or pudding.
• You should get 3 cups from the milk group.
• In general, 1 cup of milk or yogurt, 1 ½ ounces of natural
cheese, or 2 ounces of processed cheese can be
considered as 1 cup from the milk group.
20
Switching to fat-free or low-fat (1%)
milk makes a difference!
21
Whole
165
2%
125
1%
100
Fat-free
85
calories
Calories
saved
calories
calories
calories
40
65
80
Oils
Know your fats
• Everyone should consume a small amount of
polyunsaturated and monounsaturated oils.
• Liquid fats (oils) are healthier than solid fats like
butter.
• Plant oils contain no cholesterol or trans-fats.
• Oils are rich in essential nutrients such as omega3 and omega-6 fatty acids
• Oils are high in calories so they should be limited
to balance overall calorie intake.
22
Message 3
Foods to reduce
– Compare sodium
in foods like soup,
bread, and frozen
meals ― and
choose the foods
with lower numbers
– Drink water instead
of sugary drinks
23
Easy ways to reduce sodium
 Check labels
 Avoid adding salt (an
exception may be when
baking yeast breads)
 Eat fresh foods, frozen
veggies
 Request salt be left off
when eating out
24
 Use other seasonings
Empty Calories
• Extra calories from solid fat or added sugar
• Solid fats/added sugar add calories to your
diet with little to no nutritional benefit
• Sometimes these calories come from foods
that provide nutritional benefit
– Ground beef, cheese, milk, fried chicken
• Most times these calories come from foods
with no nutritional benefit
– Cake, potato chips, cookies, soda, candy
25
Reduce sugar-sweetened
beverage intake:
 Drink fewer sugarsweetened beverages
 Consume smaller
portions
26
 Substitute water,
unsweetened coffee
and tea, and other
beverages with few or
no calories
Yikes! That’s a lot of sugar!
39g
27
65g
108g
1 sweetened latte a day= 39 lbs
sugar in a year!!
28
Physical Activity
Strive for 60 minutes every day!
• The USDA recommendations
– Adults--30 minutes of moderate to vigorous activity every day.
This could be 30 continuous minutes or three 10 minute exercises
throughout the day.
– Children and teenagers--60 +minutes of moderate/vigorous
activity.
• Moderate activity means your heart rate increases
slightly and you feel a small increase in breathing rate
and muscle activity.
• Vigorous exercise means your heart rate increases
considerably, you begin breathing harder, your body
sweats, and you should feel your muscles working.
29
Physical activity and diet important
regardless of weight!
30
Conclusion
• MyPlate is a visual tool to help you
make better food choices.
• All foods, when eaten in moderation,
can be part of a healthy diet.
• Balanced diet + regular physical
activity = lifelong health
31
Resources used
Dietary Guidelines for Americans, 2010
http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm
ChooseMyPlate
http://ChooseMyPlate.gov
Selected Messages for Consumers
http://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf
DGA2010 Slide Presentation
http://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm
32