Tips for Using MyPyramid

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• Tips for Using MyPyramid

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Todays Topics

• Dietary Guidelines MyPyramid
• Anatomy of MyPyramid
• Physical Activity
• Food groups to encourage
• Discretionary calories
• Resources for county use

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Food Guidance System

• The Dietary Guidelines are a foundation of the
  Food Guidance System, which presents the science
  in a consumer-friendly form that helps people to
  be healthier by applying the science to their own
  lives.

The Food Guidance System updates the Food Guide
Pyramid, which was released in 1992. MyPyramid,
the new educational tool that replaces the old
Food Guide Pyramid, incorporates the updated 2005
Dietary Guidelines and makes recommendations on
what and how much to eat.
http//www.health.gov/dietaryguidelines/dga2005/fa
qs.htm
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• Dietary Guidelines place stronger emphasis than
  past guidelines on
• Decreasing calorie intake
• Increasing physical activity
• Interpreted to the public via MyPyramid.gov
• www.healthierus.gov/dietaryguidelines
  http//MyPyramid.gov

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2005 Dietary Guidelines

• Encourage greater consumption of nutrient-dense
  foods
• High in vitamins, minerals, fiber, and other
  nutrients
• Low in calories

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2005 Dietary Guidelines

• Give more specific guidelines about the types and
  amounts of foods to eat

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Daily Food Intake Pattern in the 2005 Dietary
Guidelines

• Identifies types and amounts of foods recommended
  to be eaten daily at different calorie levels
  that meet specific nutritional goals. Food Intake
  Patterns for the Food Guidance System provide
  recommendations at 12 calorie levels for amounts
  of food to eat from each food group, subgroup,
  oils, and the discretionary calorie allowance
  (foods of your choice).

http//www.mypyramid.gov/downloads/MyPyramid_educa
tion_framework.pdf
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Recommended calorie levels

• 2000 calorie level reference amount
• Consistent with the Nutrition Facts Panel
• Actual amount varies by individual
• Age
• Gender
• Activity level
• Whether trying to lose or gain weight
• More Nutrition Facts information
  www.cfsan.fda.gov/dms/foodlab.html

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Anatomy of MyPyramid

• USDAS new MyPyramid symbolizes a simple,
  personalized approach to remind consumers to make
  healthy food choices and to be active every day.

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Anatomy of MyPyramid

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

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Anatomy of MyPyramid

• MODERATION
• Each food group narrows toward the top. The base
  represents foods with little or no solid fats or
  added sugars, which should be selected more
  often. The narrower top stands for foods
  containing more sugars and solid fats. You can
  eat more of these if youre more active.

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Anatomy of MyPyramid

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

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Anatomy of MyPyramid

• PROPORTIONALITY
• The different food group bands are shown by
  different widths. The widths are just a general
  guide to proportions.

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Anatomy of MyPyramid

• GRADUAL IMPROVEMENT
• Suggested by the slogan, suggesting people can
  take small steps to improve diet and lifestyle
  each day.

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Calories

• KEY CONCEPT BALANCE CALORIC
• INTAKE FROM FOODS AND BEVERAGES
• WITH CALORIES EXPENDED THROUGH
• PHYSICAL ACTIVITY.
• Determine the number of calories YOU need based
  on your age, sex and activity level.

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Physical Activity Adults

• KEY CONCEPT ENGAGE IN REGULAR PHYSICAL
• ACTIVITY REDUCE SEDENTARY ACTIVITIES.
• Reduce Risk of Chronic Disease
• Engage in at least 30 minutes of moderate to
  vigorous physical activity most days of the
  week.
• Weight Management
• Engage in 60 minutes of moderate to vigorous
  physical activity most days of the week.

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Physical Activity Children

• KEY CONCEPT ENGAGE IN REGULAR PHYSICAL
• ACTIVITY REDUCE SEDENTARY ACTIVITIES
• Engage in at least 60 minutes of physical
  activity on most, preferably all, days of the
  week.

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Why Increase Physical Activity?

• To increase total energy needs
• To help reduce the risk of chronic disease
• To prevent weight gain/sustain weight loss
• To improve physical fitness

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Strategies to Increase Physical Activity

• Build more physical activity into your daily
  routine at home and work.
• Walk or bike as opposed to driving
• Do short bouts of exercise (10 to 15 minutes) to
  accumulate time over the day

• Choose leisure activities that provide physical
  activity
• Outdoor walks/hikes
• Play with kids
• Participate in sports

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Inside the Pyramid Food Groups
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Food Groups to Encourage

• Fruits and vegetables
• Variety
• Sufficient amount
• Whole grains
• Dairy products

http//www.health.gov/dietaryguidelines/dga2005/re
commendations.htm
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Recommendation 1 Fruits and Vegetables

• Consume a sufficient amount of fruits and
  vegetables while staying within energy needs
• Choose a variety of fruits and vegetables each day

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Focus on Fruits

• KEY CONCEPT Eat recommended amounts of
• fruit, and choose a variety of fruits each day.
• Eat 2 cups of fruits per day for a 2,000 diet
• Select fresh, frozen, canned, or dried fruit,
  rather than drinking fruit juice, for most of
  fruit choices.

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What counts as a cup of fruit?

• 1 cup cut fruit
• 1 cup 100 fruit juice
• ½ cup dried fruit
• 1 medium pear
• 1 small apple ½ large apple
• 1 cup applesauce
• 1 large peach

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Vary your Veggies

• KEY CONCEPT Eat recommended amounts
• of vegetables and choose a variety of
• vegetables each day.
• Eat 2-1/2 cups of vegetables per day for a 2,000
  calorie diet
• Select from all 5 vegetable SUBGROUPS several
  times a week

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What counts as a cup of vegetables?

• 1 cup raw or cooked vegetables
• 1 cup vegetable juice
• 2 cups raw leafy greens
• 2 cups iceberg or head lettuce

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Subgroup 1 dark green vegetables

• Broccoli
• Spinach
• Most greens spinach, collards, turnip greens,
  kale, beet, mustard greens
• Green leaf and romaine lettuce

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Subgroup 2 orange vegetables

• Carrots
• Sweet potatoes
• Winter squash
• Pumpkin

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Subgroup 3 legumes

• Dry beans and peas such as
• Chickpeas
• Pinto beans
• Kidney beans
• Black beans
• Garbanzo beans
• Soybeans
• Split peas
• Lentils

The USDA Food Guide includes dry beans, peas and
soybeans in the meats and beans group as well as
the vegetable group however count them only in
one group.
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Subgroup 4 starchy vegetables

• White potatoes
• Corn
• Green peas

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Subgroup 5. other vegetables

• Tomatoes
• Cabbage
• Celery
• Cucumber
• Lettuce
• Summer squash

• Onions
• Peppers
• Green beans
• Cauliflower
• Mushrooms

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• For optimum health, scientists say eat a
  rainbow of colors. Your plate should look like a
  box of Crayolas.
• Janice M. Horowitz,TIME, January 12, 2002

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Recommendation 2 Grains

• KEY CONCEPT Make at least half of grains
• whole grain.
• Consume 3 or more one-ounce equivalents of
  whole-grain products daily (for a 2,000 calorie
  diet)
• The rest of grains should come from enriched or
  whole-grain products

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Whole Grains

• Foods made from the entire grain seed, usually
  called the kernel, which consists of the bran,
  germ, and endosperm. If the kernel has been
  cracked, crushed, or flaked, it must retain
  nearly the same relative proportions of bran,
  germ, and endosperm as the original grain in
  order to be called whole grain.

http//www.mypyramid.gov/downloads/MyPyramid_educa
tion_framework.pdf
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Gains with whole grains

• Refined grains have been milledthe bran and
  germ are removed. This process also removes much
  of the B vitamins, iron, and dietary fiber. Some
  refined grains are enriched. This means certain B
  vitamins (thiamin, riboflavin, niacin, folic
  acid) and iron are added back after processing.
  Fiber is not added back to most enriched grains.

http//www.pueblo.gsa.gov/cic_text/food/grain/trai
n.pdf
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Whole grains

• Whole wheat
• Whole oats/oatmeal
• Whole-grain corn
• Popcorn
• Brown wild rice
• Whole rye
• Whole-grain barley

• Buckwheat
• Tritacale
• Bulgur (cracked wheat)
• Millet
• Quinoa
• Sorghum

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Ounce-Equivalent
In the grains food group, the amount of a food
counted as equal to a one-ounce slice of bread.
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Recommendation 3 Dairy

• KEY CONCEPT Consume 3 cups per day of fat-free
  or low-fat milk or equivalent milk products.
• Children ages 2 to 8 2 cups per day
• Children ages 9 up 3 cups per day

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Dairy Products

• Serving sizes
• 8 oz. milk
• 1 cup yogurt
• 1/3 cup shredded cheese
• 2 cups cottage cheese
• 1-1/2 oz. hard cheese (mozzarella, Swiss,
• parmesan, cheddar

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Considerations other food groups
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Go Lean for Protein
KEY CONCEPT Make choices that are low-fat or
lean when selecting meats and poultry.

• Bake it, broil it, or grill it. And vary your
  protein choices with more fish, beans, peas,
  nuts, and seeds.

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Ounce-Equivalent

• In the meat, poultry, fish,
• dry beans, eggs, and nuts
• food group, the amount of
• food counted as equal to
• one once of cooked meat,
• poultry or fish.

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Oils are in!

• KEY CONCEPT Choose most fats from sources of
• monounsaturated and polyunsaturated fatty acids,
  such as fish,
• nuts, seeds and vegetable oils.
• Oils are the major source of MUFAs and PUFAs in
  the diet. PUFAs contain some fatty acids that are
  necessary for health called essential fatty
  acids.Because oils contain these essential
  fatty acids, there is an allowance for oils in
  the food guide separate from the discretionary
  calorie allowance.
• Amount is determined by age, sex activity
  level. Oil allowances range from about 5 to 7
  teaspoons per day

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Acceptable Oils

• Oils are fats that are liquid at room
  temperature, like the vegetable oils used in
  cooking. Oils come from many different plants and
  from fish. Some common oils are
• canola oil
• corn oil
• cottonseed oil
• olive oil
• safflower oil
• soybean oil
• sunflower oil

• Some oils are used mainly as flavorings, such as
  walnut oil and sesame oil. A number of foods are
  naturally high in oils, like
• nuts
• olives
• some fish
• avocados
• Foods that are mainly oil include mayonnaise,
  certain salad dressings, and soft (tub or
  squeeze) margarine with no trans fats.

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Add any extras after you have your basic meal
plan in place

• More FUN to buy expensive furniture than spend on
  home maintenance
• NOT FUN if house deteriorates over time

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MyChoice Calories

• The MyChoice calorie allowance is the remaining
  amount of calories in each calorie level after
  nutrient-dense forms of foods in each food group
  are selected.
• Listed as discretionary calories in MyPyramid.
  
• Extras

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MyChoice caloriesUSDA Food Guide in Dietary
Guidelines
http//www.health.gov/dietaryguidelines/dga2005/do
cument/html/appendixA.htm
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Uses for MyChoice Calories

• To eat more foods from any food group than the
  food guide recommends.
• Eat higher calorie forms of foodsthose that
  contain solid fats or sugars.
• Whole milk, cheese, sweetened cereal
• Add fats or sweeteners to foods.
• Sauces, salad dressings, sugar, syrup, butter
• Eat or drink items that are mostly fast, caloric
  sweeteners, and/or alcohol.
• Candy, soda, wine or beer.

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MyPyramid solid fat examples

• Common solid fats
• Butter
• Beef fat (tallow)
• Chicken fat
• Pork fat (lard)
• Stick margarine
• Shortening

• Foods high in solid fats
• Many cheeses
• Ice creams
• Regular ground beef
• Bacon
• Poultry skin
• Many baked goods (cookies, crackers, doughnuts,
  pastries)

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Added Sugars

• Sugars and syrups that are added to foods during
• processing or preparation. Added sugars do not
  include naturally occurring sugars such as those
  that occur in milk and fruits.
• Foods that contain most of the added sugars in
  American diets are
• Regular soft drinks
• Candy
• Cakes/cookies

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Nutrient-dense vs. MyChoice

• Nutrient-dense foods (used to meet recommended
  number of foods) are
• Lowest fat form
• No added sugar
• Milk/natural fruit sugars are OK
• MyChoice calories may be used for
• Higher fat forms of food
• Foods with added sugar
• Adding oil, solid fat or sugarto foods or
  beverages
• Alcohol (in MODERATION)
• Increased intake of basic food groups
• Most solid fats/all sugar calories are
  discretionary calories

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Situation 1

• SITUATION Youre already eating a low number of
  calories and are still struggling to lose weight
• FINE-TUNE Kick up the level of physical activity

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Situation 2

• SITUATION Combined fruit and vegetable intake is
  several servings below recommendations
• FINE-TUNE Eat larger servings, snack on fruits
  and vegetables

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Situation 3

• SITUATION Less than half of grain group
  servings are whole-grain
• FINE-TUNE Look for whole-grain alternatives to
  grains youre already eating

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Situation 4

• SITUATION Theres a lack of variety in your
  vegetables
• FINE-TUNE Add extras to salads, such as
• Red or green peppers
• Thawed frozen green peas
• Include a package of mixed vegetables when
  shopping for vegetables

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MyPyramid.gov homepage
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MyPyramid Mini-Poster
Gives amounts for a 2,000 calorie
diet(individual sheets for all 12 levels also
are available)
http//www.mypyramid.gov/downloads/miniposter.pdf
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MyPyramid Handout
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MyPyramid Handout