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MyPyramid The personalized plan for healthy living Activity Proportionality Moderation Variety Personalization Gradual Improvement 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. 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. Personalization Shown by the person on the steps, the slogan. MyPyramid is based on age, weight, height, and physical activity level You can find your personal pyramid at MyPyramid.gov 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. 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. Gradual Improvement Encouraged by the slogan…. “Steps to a Healthier You.” Take small steps to improve diet and lifestyle each day The calorie range for MyPyramid is 1,000-3,200 calories The pyramid is grouped according to NUTRIENTS Food Groups are Color Coded 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 Nutrients Energy Producing 1. Carbohydrates: Provides Energy 2. Protein: Builds and repairs body tissue 3. Fat: Insulate, protect internal organs, reserve energy supply Nutrients Non-Energy Producing 4. Vitamins: Assists in the biochemical reactions related to the metabolic process 5. Minerals: Skeletal structure, acts as electrolyte. 6. Water: Hydration, most essential to life Non-Nutrient Non-energy producing 7. Fiber: Aids in the digestion of food. Fiber is a NON-NUTRIENT because your body does not absorb it. Grains Color: Orange Daily Servings: 3-10 ounces Major Nutrients: Carbohydrates (Fiber) Serving: 1 oz. bread, 1 cup cereal, ½ cup rice or pasta. Recommendation: Eat at least 3 oz. of whole grains each day. Vegetables Color: Green Servings Daily: 1-4 cups Major Nutrient: Vitamins, Carbohydrates (Fiber) Serving: Variety of colors and types, dark green, orange, starchy Recommendations: eat more dark green vegetables, eat more orange vegetable, eat more dry beans and peas Fruits Color: Red Servings Daily: 1-2.5 cups Major Nutrients: Vitamins, Carbohydrates (Sugars and Fiber) Serving: 1 medium/small piece of fruit= 1 cup. Recommendations: eat a variety of fruit. Choose fresh, frozen, canned or dried. Go easy on fruit juices. Milk Color: Blue Servings: 2-3 Cups Major Nutrient: Minerals, Protein Serving 1 ½ oz. cheese = 1 cup milk/yogurt Recommendations: go low-fat or fatfree. If you don’t or can’t consume milk choose other calcium sources Meat and Beans Color: Purple Servings Daily: 2-7 ounces Major Nutrient: Protein Serving: 1 oz. meat=1 egg=1 T. peanut butter =1/4 c. cooked dry beans=1/2 oz. nuts or seeds Recommendations: choose low-fat or lean meats. Bake, broil or grill. Vary protein, choose fish, beans, nuts and seeds Oils Color: Yellow Servings: 3-11 tsp. Major Nutrient: Fat Serving: May be added to food or found in foods such as nuts, olives, avocados, mayonnaise, salad dressings, etc… Recommendations: use canola, olive, peanut, soybean, corn, safflower or sunflower oil. What is the difference between fats and oils? Fats are solid at room temperature Oils are liquid. Recommendations for fat and oil Limit Some common solid fats are: solid fat and TRANS Fats butter beef fat (tallow, suet) chicken fat pork fat (lard) stick margarine shortening Foods high in solid fats include: many cheeses creams ice creams well-marbled cuts of meats regular ground beef bacon sausages poultry skin many baked goods (such as cookies, crackers, donuts, pastries, and croissants) Recommendations for sugar Choose food and beverages low in added sugar. Contributes calories with few nutrients. Foods that contain most of the added sugars in American diets are: • • • • • • • regular soft drinks candy cakes cookies pies fruit drinks, such as fruitades and fruit punch milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk • grain products such as sweet rolls and cinnamon toast Discretionary Calories Allowance After eating the requirements from the pyramid they are the remaining calories to be used on fat and sugar, usually around 265 calories a day, but depends on your calorie level, age, and activity level. Dietary Guidelines Dietary Guidelines are nutrition guidelines issued by the USDA to promote healthy eating habits. The Guidelines change every five years as new scientific information comes out. USDA- United States Department of Agriculture 1. Get adequate nutrients within the calorie needs. The average American eats too much: fat, sugar, calories, and sodium. The average American doesn’t eat enough fiber and whole grains. The typical American diet should break down into the following calories: Carbohydrates: 55-60% Fat: no more than 30% Protein: 10-15% Diet Breakdown 1015% No more than 30% 55-60% Carbohydrates Fat Protein 2. Manage Weight, Balance food intake with exercise output To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. 3. Be physically active each day Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week. • For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration. To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance. 4. Choose a variety of fruits, vegetables, whole grains and fat free or low-fat milk products Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level. Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week. Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains. Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products. 5. Monitor your intakes of fats. Watch your saturated and trans fatty acid intake Consume less than 10 percent of calories from saturated fatty acids Keep total fat intake below 30 percent of calories When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. Invisible Fat Invisible fat hides in foods naturally. For example, avocado’s, milk, olives, baked goods. Visible fat you can tell it’s there. For Example the fat it meat, like steak or chicken. 6. Choose carbohydrates wisely. Choose fruits, vegetables and whole grains, limit sugar Choose fiber-rich fruits, vegetables, and whole grains often. Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan. Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently. 7. Watch your intake of sodium Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day. Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables. Too Much Salt/Sodium in your body Can cause high blood pressure High blood pressure may then lead to heart disease, kidney disease or stroke. Hypertension Water Retention How Does Sodium cause High Blood Pressure? It causes more fluid to be contained in the blood vessels. This increased volume of blood requires the heart to work harder to pump blood to all the tissues in the body. Another way salt may help elevate blood pressure is through the action of the arterioles. Arterioles are blood vessels that dilate and constrict to regulate blood pressure and blood flow. By contracting under the influence of sodium, arterioles effectively increase the resistance to blood movement and lessen the volume of blood that is returned to the heart. Where Does Salt Hide? In prepared foods like frozen or canned. Processed foods like hot dogs or American cheese. 8. If you drink alcohol, do so in moderation. If it is illegal for you to drink it, don’t do it at all. There is a reason there is a legal drinking age. • Alcohol impairs judgment, stops your body from absorbing other nutrients, stops people from eating more nutrient dense foods. • Alcohol breakdown in the liver creates toxic products that damage molecules Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men. People should not consume alcohol if they cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions. Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery. 9. Keep Food Safe to eat To avoid microbial foodborne illness: Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods. Cook foods to a safe temperature to kill microorganisms. Chill (refrigerate) perishable food promptly and defrost foods properly. Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts. Portion Sizes Most people don’t know what amounts are considered a serving. A serving is the amount listed on the food label, it is not always the entire package A serving and the amount you need for the food pyramid are different Grains Bread- One Slice equals an ounce Ready to eat Cerealone cup equals an ounce Cooked rice, pasta, or cereal: ½ Cup=1 ounce equivalent Popcorn- 3 cups=1 ounce Crackers: What equals 1 ounce? 5 whole wheat crackers 7 saltine crackers 1 large bagel is = to 4 ounces Vegetables 2 cup of green leafy vegetables counts as 1 cup of vegetables All other vegetables 1 cup = 1 cup Fruits Dried Fruits: ½ cup = 1cup One Small to medium piece of fruit counts as one cup Juices, smaller fruits or cutup fruit 1 cup=1 cup Meat, poultry, or fish 1 oz. =1 oz. 7 medium shrimp equivalents 2 oz. of meats and beans This 5 oz. cooked steak is equivalent to 5 oz. from the meats/beans group One small cooked chicken breast is equivalent to 3 oz. of meats and beans 6 thin slices of ham is equivalent to 2 oz. from the meats/beans group 1 egg = one ounce ¼ cup cooked dried beans counts as an ounce 1 tbsp. of Peanut butter = 1 ounce 1/2 ounce of nuts (between 5-15 nuts depending on size) equals 1 ounce of meats and beans equivalents and 2 teaspoons of oil One 8 oz. serving of milk or yogurt is equal to 1 cup from the milk group Cheese 1 ½ oz cheese = 1 cup (string cheese is 1 oz) 1/3 cup shredded cheese = 1cup 2 slices (3/4 oz. each) = 1 cup of milk Cheese, continued ½ c. Ricotta Cheese = 1 cup 2 c. Cottage Cheese = 1 cup Dairy desserts: ½ cup frozen yogurt or milk based pudding equals a ½ cup milk 1 ½ cups ice cream = 1 cup equivalent in the milk group