MyPyramid is now

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MyPyramid is now
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MyPlate
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MyPlate
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MyPlate
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MyPlate
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MyPlate
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MyPlate
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MyPlate update

• MyPyramids Meat Beans Group is now the
  Protein Group

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MyPlate update

• and MyPyramids Milk Group is now the Dairy
  Group

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Choose MyPlate Menu of Selected Consumer
Messages

1. Balancing calories
2. Foods to increase
3. Foods to reduce

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Choose MyPlate Menu

• Balancing calories
• Enjoy your food, but eat less
• Avoid oversized portions

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Food is to be enjoyed!
Food is not nutritious untilits eaten.  
Smarter Lunchrooms 2011
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Eat until not hungry, not until full
Your stomach shouldnt be a waist (waste)
basket.  Author Unknown
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It takes about 20 minutes for stomach to tell
your brain youre full
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Downsize portion size
The bigger the portion, the more people tend to
eat
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You better cut the pizza in four pieces,
because Im not hungry enough to eat six.
Yogi Berra
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Limit foodshigh in sodium, addedsugars, and
refined grains
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Eatmorenutrient-densefoods
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• Another name for nutrient-dense foods is
  nutrient-rich foods

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Nutrient-dense foods andbeverages include ALL

• Vegetables/fruits
• Whole grains
• Seafood
• Eggs
• Dry beans/peas
• Unsalted nuts/seeds
• Fat-free/low-fat milk/milk products
• Lean meats/poultry

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Nutrition Facts Label doesnt separate added
naturally occurring sugars

• Added sugars are sugars and syrups added to
  foods or beverages during preparation or
  processing
• 1 teaspoon sugar about 4g of added and/or
  naturally occurring sugar

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Other sugars occur naturally in foods like
milk, fruit, and some vegetables they arent
the added sugars that are the concern
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Moderate aerobicactivityincreases breathing
and heart rate somewhat
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Vigorous aerobic activity greatly increases
heart rate and breathing
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You can live as if theres no tomorrow ...
but, tomorrow will probably come
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• If Id known I was going to live so long, Id
  have taken better care of myself. 
• Leon Eldred

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Choose MyPlate Menu

• Foods toincrease
• 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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Pick a variety of vegetables from each vegetable
subgroup
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Did you know The vegetable subgroup of beans
and peas (legumes) includes ...

• all cooked beans and peas, for example
• Kidney beans
• Lentils
• Chickpeas
• Pinto beans

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The beans and peas (legumes) subgroup does NOT
include ...
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• At least half your grains should be whole grains

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Whole grains contain the entire grain seed or
kernel
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• Partially whole grain products providing half or
  more whole grains per ounce-equivalent serving
  have at least either
• 51 of total weight as whole grains OR
• 8g of whole grains

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Switching to fat-free or low-fat (1) milk makes
a difference!

Whole 2 1 Fat-free
165 calories 125 calories 100calories 85calories
Calories saved 40 65 80
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Choose MyPlate Menu

• 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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Groups reduced to 1,500 mg

• African Americans ages 2
• Adults ages 51
• People ages 2with high blood pressure,
  diabetes, or chronic kidney disease

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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
• Use other seasonings

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Reduce sugar-sweetened beverage intake

• Drink fewer sugar-sweetened beverages
• Consume smaller portions
• Substitute water, unsweetened coffee and tea, and
  other beverages with few or no calories

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• Remember
• A variety of foods, in moderation, can fit into
  a healthy eating pattern if nutrient needs have
  been met without exceeding calorie limits.
• Regular physical activity helps maintain calorie
  balance.

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Resources used

• Dietary Guidelines for Americans, 2010
  http//www.cnpp.usda.gov/DGAS2010-PolicyDocument.h
  tm
• ChooseMyPlatehttp//ChooseMyPlate.gov
• Selected Messages for Consumershttp//www.cnpp.us
  da.gov/Publications/DietaryGuideline/2010/PolicyDo
  c/SelectedMessages.pdf
• DGA2010 Slide Presentationhttp//www.cnpp.usda.go
  v/DGAs2010SlidePresentation.htm

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The University of Illinois at Chicago-Chicago
Partnership for Health Promotion (CPHP) is funded
by the USDA Supplemental Nutrition Assistance
Program to encourage Chicago families to make
healthier food choices, learn to prepare and
consume healthier foods every day and be more
physically active. The CPHP is a program of the
UIC Neighborhoods Initiative. The USDA, UIC and
CPHP are equal opportunity providers and
employers. www.cphp.uic.edu
Adapted from Presentation developed by Alice
Henneman, MS, RD ahenneman1_at_unl.edu ?
http//food.unl.edu University of
Nebraska-LincolnExtension in Lancaster
County This publication has been peer-reviewed
? June 2011