MyPyramid for a Healthy Teen

1
MyPyramid for a Healthy Teen
2
www.healthierus.gov/dietaryguidelines
3
One Size Does Not Fit All!

• USDA created 12 pyramids for 12 calorie levels,
  from 1,000 to 3,200.
• Calorie levels are based on
• Gender
• Age
• Activity

4
Three Key Messages

• Make smart choices within and among the food
  groups.
• Keep a balance between food intake and physical
  activity.
• Get the most nutrients from your
  calories.

5
What Does the PyramidTeach Us?

• Activity
• Variety
• Moderation
• Proportionality
• Personalization
• Gradual Improvement

6
Be Active!

• ACTIVITY
• Represented by the steps and the person climbing
  them.

7
Physical Activity Recommendation for Teens

• At least 60 minutes of physical activity most
  (preferably all) days of the week.

8
Moderate physical activities

• Walking briskly (about 3½ mph)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 mph)
• Weight training (general light workout)

9
Vigorous physical activities

• Running/jogging (5 mph)
• Bicycling (more than 10 mph)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4½ mph)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)

10
My Daily Activity Plan
DAILY GOAL 60 min
Team sport in gym class or after school
30 minutes
Walk the dog 10 minutes

• Stretch and/or lift weights while watching TV
  20 minutes

11
Eat a Varied Diet!

• VARIETY
• The six color bands represent the five food
  groups, plus oils. Foods from all groups are
  needed daily.

Grains
Vegetables
Fruit
OILS
Milk
Meat Beans
12
(No Transcript)
13
Whole Grains

• Whole-wheat flour
• Bulgur (cracked wheat)
• Oatmeal
• Whole cornmeal
• Brown rice
• Kasha (buckwheat groats)

14
Make Half Your Grains Whole

• Check ingredient lists on labels.
• Look at dietary fiber on Nutrition Facts panel.
• Make gradual changes build up to 100 whole
  grain breads and cereals.
• Substitute whole grains for refined
  in recipes (start with half).
• Be adventurous and try quinoa,
  bulgur, kasha, and other grains.
• Add whole grains to mixed dishes.

15
Grains Recommended Intakes

• Females
• 9 to 13 years 5 oz equivalents
• 14 to 18 years 6 oz equivalents
• Males
• 9 to 13 years 6 oz equivalents
• 14 to 18 years 7 oz equivalents
• These values are for young people at a healthy
  weight, who are physically active less than 30
  minutes a day. See Food Intake Pattern Calorie
  Levels chart for more specific values.

16
(No Transcript)
17
Vary Your Veggies

• Give these a try
• Dark green vegetables
• Orange vegetables
• Legumes
• Starchy vegetables
• Other vegetables

18
Vary Your Veggies

• Buy fresh veggies in season.
• Use more fresh or frozen, less canned
  (except low sodium).
• Have cut veggies available for snacks.
• Have salad with dinner every night.
• Add veggies to casseroles, pasta sauce, quick
  breads, etc.
• Select fast food salad rather than fries, at
  least sometimes.
• Choose dark salad greens over iceberg.

19
Vegetables Recommended Intakes

• Females
• 9 to 13 years 2 cups
• 14 to 18 years 2½ cups
• Males
• 9 to 13 years 2½ cups
• 14 to 18 years 3 cups
• These values are for young people at a healthy
  weight, who are physically active less than 30
  minutes a day. See Food Intake Pattern Calorie
  Levels chart for more specific values.
  

20
(No Transcript)
21
Focus on Fruits

• Use fruits in salads, side dishes,main dishes,
  desserts, and for snacks.
• Keep fresh and dried fruit handy for snacks.
• Cut up fruit on cereal, pancakes, and waffles.
• Include canned and frozen fruits.
• Buy in season.
• Be adventurous and try unusual fruits.
• Choose fruit more often than juice.
• Limit juice to about 6 ounces a day.

22
Fruits Recommended Intakes

• Females
• 9 to 18 years 1½ cups
• Males
• 9 to 13 years 1½ cups
• 14 to 18 years 2 cups
• These values are for young people at a healthy
  weight, who are physically active less than 30
  minutes a day. See Food Intake Pattern Calorie
  Levels chart for more specific values.

23
Portion sizes ½ and 1 cup

• 1 cup 1 baseball

½ cup ½ baseball
24
(No Transcript)
25
Get Your Calcium Rich Foods

• Focus on fat-free or low-fat milk.
• Drink fat-free or low-fat milk with
  meals and snacks.
• Choose low-fat cheeses.
• Use milk to make hot cereals.
• Have low-fat yogurt as a snack.
• Use lactose-free products if needed.
• Select non-dairy high-calcium foods and
  beverages if desired

26
MilkRecommended Intake

• Young people 9 to 18 years 3 cups milk
  or equivalent.
• These values are for young people at a healthy
  weight, who are physically active less than 30
  minutes a day. See Food Intake Pattern Calorie
  Levels chart for more specific values.

27
Portion sizes Cheese

• 1½ ounces of natural cheese 6 dice

Equivalent to 1 cup milk(2 oz. processed
cheese 8 dice also equivalent to
1 cup milk)
28
(No Transcript)
29
Go Lean With Protein

• Select leanest cuts of meat.
• Trim all fat and remove skin from poultry.
• Prepare with no added fat.
• Choose lean luncheon meats.
• Eat beans as main dishes.
• Eat fatty fish in moderation.
• Include nuts in snacks, salads, and main dishes.

30
Meat and BeansRecommended Intakes

• Females
• 9 to 18 years 5 oz equivalents
• Males
• 9 to 13 years 5 oz equivalents
• 14 to 18 years 6 oz equivalents
• These values are for young people at a healthy
  weight, who are physically active less than 30
  minutes a day. See Food Intake Pattern Calorie
  Levels chart for more specific values

31
Portion sizes Meat

• 3 oz. cooked meat, fish, or poultry a deck of
  cards

32
Oils Tips for Healthy Choices

• Use vegetable oils and soft margarine rather than
  solid fats.
• Substitute nuts for meat or cheese as snack or in
  a meal sometimes.
• Use Nutrition Facts to select foods low in
  saturated fat, trans fat and cholesterol.
• Select foods prepared with little or no fat.
• Select lean or low-fat foods most often.

33
Oils Recommended Intakes

• Females
• 9 to 18 years 5 teaspoons
• Males
• 9 to 13 years 5 teaspoons
• 14 to 18 years 6 teaspoons
• These values are for young people at a healthy
  weight, who are physically active less than 30
  minutes a day. See Food Intake Pattern Calorie
  Levels chart for more specific values.

34
Portion sizes 1 teaspoon 1 tablespoon

• 1 teaspoon the tip of a thumb to the first
  joint

1 tablespoon 3 thumb tips
35
Select Foods for Best Nutrition

• MODERATION
• Each food group narrows toward the top
• Base foods with little or no solid fats or
  added sugars.
• Top foods with more added sugars and/or solid
  fats.

36
Where do these foods fit?
37
Eat Recommended Amount from Each Food Group

• PROPORTIONALITY
• The food group bands have different widths - a
  general guide to the proportion to eat from each
  group.

38
Make It Your Pyramid!

• PERSONALIZATION
• The person on the steps, the URL, and
  the slogan, stress finding the amount of
  foods YOU need daily.

39
Take It One Step At A Time

• GRADUAL IMPROVEMENT
• Suggested by the slogan. Take small steps each
  day to improve your diet and lifestyle.

40
(No Transcript)
41
Lets Practice Using MyPyramid

• Determine calorie needs for you or one of your
  children.
• Review amount to eat from each food group.
• Plan meals and snacks. Remember
• Include whole grains
• Add fruits and veggies
• Limit fats and sugars
• Use healthy food preparation methods
• Plan healthful snacks

42
Get Real with Portions

• Children and adults eat more when served larger
  portions!
• Be aware of portion distortion.
• Choose reasonable portion sizes.
• Use smaller plates.
• Eat slowly and stop when comfortably full.

43
BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
44
CHEESEBURGER
Today
20 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
45
SODA
20 Years Ago
Today
85 Calories 6.5 ounces
250 Calories 20 ounces
Calorie Difference 165 Calories
46
Resources

• mypyramid.gov official website of the new food
  guidance system
• www.nutrition.gov - federal portal to many
  nutrition and health websites
• www.nal.usda.gov/fnic - reliable nutrition
  resources for consumers and professionals