MyPyramid for a Healthy Family

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MyPyramid for a Healthy Family
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www.healthierus.gov/dietaryguidelines
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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

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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.

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What Does the PyramidTeach Us?

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

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Be Active!

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

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Physical Activity Recommendation for Children and
Youth

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

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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)

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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)

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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

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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
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Whole Grains

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

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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.

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Grains Recommended Intakes

• Children
• 4 to 8 years 5 to 6 oz equivalents
• 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.

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Vary Your Veggies

• Help your children enjoy
• Dark green vegetables
• Orange vegetables
• Legumes
• Starchy vegetables
• Other vegetables

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Vary Your Veggies

• Set a good example!
• 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.

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Vegetables Recommended Intakes

• Children
• 4 to 8 years 1½ cups
• 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.
  

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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.

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Fruits Recommended Intakes

• Children
• 4 to 8 years 1½ cups
• 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.

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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

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MilkRecommended Intake

• Children 2 to 8 years 2 cups milk or equivalent
• 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.

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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.

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Meat and BeansRecommended Intakes

• Children
• 4 to 8 years 3 to 4 ounce equivalents
• 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

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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.

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Oils Recommended Intakes

• Children
• 4 to 8 years 4 teaspoons
• 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.

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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.

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Where do these foods fit?
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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.

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Make It Your Pyramid!

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

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Take It One Step At A Time

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

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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

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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.

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BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
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CHEESEBURGER
Today
20 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
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SODA
20 Years Ago
Today
85 Calories 6.5 ounces
250 Calories 20 ounces
Calorie Difference 165 Calories
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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)
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Portion sizes Meat

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

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Portion sizes ½ and 1 cup

• 1 cup 1 baseball

½ cup ½ baseball
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Portion sizes 1 teaspoon 1 tablespoon

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

1 tablespoon 3 thumb tips
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Tips for Parents

• Involve children in meal planning and food
  preparation (age appropriate).
• Children over two need planned meals and
  healthful snacks.
• Prepare nutritious, tasty, age-appropriate foods
  and model good eating habits.
• Let children decide how much they will
  eat, or even if they will eat at a
  given meal or snack.

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More Tips for Parents

• It may take many tastes for children to
  enjoy a new food give it time!
• Dont be a short-order cook!
• Never force children to clean their
  plates!
• Enjoy fruit for dessert.
• Turn off the TV during meals.
• Have pleasant conversations at mealtime.

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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
• edis.ifas.ufl.edu University of Florida/IFAS
  downloadable Extension publications
• How to Get Your Kid to Eat, But Not Too Much, by
  Ellyn Satter. Excellent resource for parents.

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Acknowledgements

• Developed by Linda B. Bobroff, Ph.D., RD,
  Professor and Extension Nutrition Specialist,
  Dept. of Family, Youth and Community Sciences,
  IFAS, University of Florida, June 2005
• Portions of this slide set were adapted from
• Spending Your Calorie Salary, University of
  Nebraska Lancaster County Extension.
• Portion Distortion, National Heart, Lung, and
  Blood Institute, NIH. Available at
  http//hin.nhlbi.nih.gov/portion