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MyPyramid is now …
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… MyPlate
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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.
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Food Guide Pyramids
Old Pyramid
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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!
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3 Key Messages
from MyPlate
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Message 1: Balancing Calories
• Enjoy your food, but eat less!
• Avoid oversized
portions
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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.
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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:
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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
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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.
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Fruits
Focus on Fruits
Best
Good
Limit
• Eating a variety of fruits can help reduce the
risk of cancer, diabetes, and heart disease.
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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
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Refined Grains
White bread
Cake
Saltine crackers
Pasta
White rice
Grain Recommendations vs.
Actual Consumption
Consumed*
Recommended*
13%
87%
50%
Whole Grains
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50%
Refined Grains
*Females 31-50
MyPlate update
MyPlate
calls the
former
MyPyramid
“Meat &
Beans
Group” the
“Protein
Group”
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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.
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MyPlate update
MyPlate
calls the
former
MyPyramid
“Milk
Group” the
“Dairy
Group”
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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.
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Switching to fat-free or low-fat (1%)
milk makes a difference!
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Whole
165
2%
125
1%
100
Fat-free
85
calories
Calories
saved
calories
calories
calories
40
65
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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.
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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
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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
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 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
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Reduce sugar-sweetened
beverage intake:
 Drink fewer sugarsweetened beverages
 Consume smaller
portions
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 Substitute water,
unsweetened coffee
and tea, and other
beverages with few or
no calories
Yikes! That’s a lot of sugar!
39g
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65g
108g
1 sweetened latte a day= 39 lbs
sugar in a year!!
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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.
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Physical activity and diet important
regardless of weight!
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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
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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
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