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MyPyramid: What Do I Need to Know

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Vegetable subgroups and amounts. Dark green (3 c/wk) = broccoli, spinach, most greens ... Legumes included in meat group and vegetable. c. = 1 ounce meat ... – PowerPoint PPT presentation

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Title: MyPyramid: What Do I Need to Know


1
MyPyramid What Do I Need to Know?
  • Thanks to Nebraska, Colorado, Wisconsin, Missouri
    and Connecticut for sharing their training
    materials!

2
Overview of Presentation
  • Background
  • Review 2005 Dietary Guidelines for Americans
  • MyPyramid
  • Graphic
  • Food Groups and Key Messages
  • Challenges

3
History of Dietary Guidelines Purpose
  • Provide science-based advice to Americans over 2
    years of age that is intended to lower the risk
    of chronic disease and promote health
  • Designed as the primary source of dietary health
    information for policy makers, NUTRITION
    EDUCATORS, and health providers
  • Foundation for all USDA Nutrition Programs
  • Foundation for MyPyramid (Food Guidance System)

4
Creation of the 2005 DG Summary of 3 Step Process
2005 Dietary Guidelines Advisory Committee Repo
rt
(1) Scientists Recommendations (2)
Professionals (3) Consumers
5
2005 Dietary Guidelines Organization
  • 9 Focus Areas
  • 41 Key Recommendations
  • 23 general public
  • 18 specific populations
  • Elderly, women of childbearing age, overweight,
    etc.

6
2005 Dietary Guidelines 9 Focus Areas
  • Adequate Nutrients within Calorie Needs
  • Weight Management
  • Physical Activity
  • Food Groups to Encourage
  • Fats
  • Carbohydrates
  • Sodium and Potassium
  • Alcoholic Beverages
  • Food Safety

7
- 1 - Adequate Nutrients within Calorie Needs 2
Key Recommendations
(4 Specific Recommendations)
8
(No Transcript)
9
Adequate Nutrients Within Calorie Needs
  • Whats new?
  • Advise variety within each food group
  • Focus on more nutrition for fewer calories
  • 2,000 calorie reference diet
  • 1,733 calories devoted to a variety of
    vegetables, fruit, low-fat dairy, whole grains,
    lean protein sources, and healthy oils
  • 267 calories are discretionary (sugar, fats)

10
Adequate Nutrients Within Calorie Needs
  • Take Home Message
  • Use your calories wisely select nutritious
    foods from each food group while limiting
    saturated and trans fats, cholesterol, added
    sugars, salt, and alcohol

11
- 2 - Weight Management 2 Key Recommendations
(5 Specific Recommendations)
12
Weight Management
  • Whats new
  • Preventing gradual weight gain
  • Emphasize small decreases in food and increases
    in physical activity

13
Weight Management
  • Take Home Message
  • Recognize and promote small changes
  • Facilitate small changes
  • Goal setting

14
- 3 - Physical Activity 2 Key Recommendations
(4 Specific Recommendations)
15
Physical Activity
  • Whats new
  • Varies 30 minutes to 90 minutes depending on the
    goal
  • Reduce chronic disease vs. maintain weight loss
  • 60-90 min. may need to consult a physician
  • Specification of types of physical activity to
    achieve fitness ability to perform PA
  • Cardiovascular
  • Flexibility
  • Muscle strength endurance

16
Physical Activity
  • Take Home Message
  • Promote physical activity
  • Guidelines are a big jump for many people
  • Highlight those small successes!
  • Help people understand and develop well-rounded
    physical fitness program

17
- 4 - Food Groups to Encourage 4 Key Recommendat
ions
(1 Specific Recommendations)
18
Food Groups to Encourage
  • Whats new
  • No more servings now cups or ounces
  • Increase in recommended amounts F V
  • New guidelines 2 c. fruit and 2 ½ c.
    vegetables
  • Eating fruits preferred over fruit juice
  • Fiber
  • Fresh, frozen, canned, or dried good
  • Vegetable
  • Fresh, frozen, canned, cooked or raw good

19
Food Groups to Encourage
  • Whats new (cont.)
  • Vegetable subgroups and amounts
  • Dark green (3 c/wk) broccoli, spinach, most
    greens
  • Orange (2 c/wk) carrots, sweet potatoes, winter
    squash, pumpkin
  • Legumes (3 c/wk) dry beans, chick peas, tofu
  • Starchy (3 c/wk) corn, white potatoes, green
    peas
  • Other (6 ½ c/wk) tomatoes, cabbage, celery,
    cucumber, lettuce, onions, peppers, green beans,
    cauliflower, mushrooms, summer squash

20
Food Groups to Encourage
  • Whats new (cont.)
  • Legumes included in meat group and vegetable
  • ¼ c. 1 ounce meat
  • Count as vegetable OR meat (not both)
  • Emphasis on WHOLE grain
  • Fiber
  • Fewer grains 6 ounces as opposed to 6-11
    servings

21
Food Groups to Encourage
  • Take Home Messages
  • Emphasize quantity fruits and vegetables
  • Promote variety of vegetables
  • Help participants identify WHOLE grains
  • Help participants select fat-free or low-fat milk
    products

22
- 5 - Fats 4 Key Recommendations
(1 Specific Recommendations)
23
Fats
  • Whats new
  • Wider range of fat percent (20-35)
  • Greatest importance - decreasing saturated fat
  • Decrease Trans fat
  • Repeated emphasis on TYPE of fat
  • Limiting products high in fat

24
Fats
  • Take Home Messages
  • Help participants understand the different types
    of fats
  • Much confusion on what fats are good
  • Identifying products that are low trans fats
  • Help participants identify fats at the food
    level

25
- 6 - Carbohydrates 3 Key Recommendations
(NO Specific Recommendations)
26
Carbohydrates
  • Whats new
  • Emphasis on fiber
  • Fruit, vegetable, whole grain
  • Added sugars…discretionary calories
  • 2,000 calorie diet 267 calories
  • Dental caries

27
Carbohydrates
  • Take Home Message
  • Increasing fiber is best done gradually
  • Understanding discretionary calories

28
- 7 - Sodium Potassium 2 Key Recommendations
(1 Specific Recommendations)
29
Sodium and Potassium
  • Whats new
  • Sodium 2,300 mg (previously 2,400)
  • Potassium
  • Helps lower blood pressure
  • Potassium-rich foods leafy green vegetables,
    fruit from vines, root vegetables

30
Sodium and Potassium
  • Take Home Messages
  • Promotion of fruits and vegetables (do you see a
    theme here?)
  • Limiting sodium
  • Its a challenge in todays world of prepared
    foods

31
- 8 - Alcoholic Beverages 3 Key Recommendations
(NO Specific Recommendations)
32
Alcoholic Beverages
  • Take Home Message
  • Moderation (1-2 drinks per day)
  • 12 fluid oz. beer
  • 5 fluid oz. wine
  • 1.5 fluid oz. 80-proof distilled spirits
  • Applies to any single day - NOT amount consumed
    on average

33
- 9 - Food Safety 1 Key Recommendations
(2 Specific Recommendations)
34
Food Safety
  • Whats new
  • Washing/rinsing raw meat and poultry creates
    danger of cross-contamination
  • Separate
  • Prevents cross-contamination
  • Raw eggs
  • Raw sprouts
  • Unpasteurized

35
Food Safety
  • Take Home Message
  • Clean, separate, cook, chill

36
Summary
  • Eat more fruits and vegetables
  • Select a variety of vegetables
  • Choose whole grains at least half the time
  • Consume 3 cups low or non-fat dairy
  • Select lean protein sources

37
Summary
  • Our challenge is to take this information and
    help consumers achieve a lifestyle that more
    closely resembles these recommendations.

38
MyPyramid Food Guidance System
39
Overview of Presentation
  • Background
  • Review 2005 Dietary Guidelines for Americans
  • MyPyramid
  • Graphic
  • Food Groups and Key Messages
  • Challenges

40
MyPyramid Graphic Major Themes
  • Activity
  • Moderation
  • Proportionality
  • Variety
  • Gradual Improvement
  • Personalization

41
MyPyramid Graphic
  • Use 2,000 calorie MyPyramid as standard teaching
    tool
  • Rationale
  • Nutrition Facts on label and printed materials
    based on 2,000 calorie MyPyramid
  • Most applicable to our participants as a group
  • May add different people may need more or less
    calories based on their age, gender, and activity
    level but…
  • We will NOT provide calorie prescriptions

42
What are our goals? Key Point
Our time/effort needs to focus on
achieving our established goals.
  • Success is measured by…
  • Number of participants we reach (quantity)
  • Number or of participants who make a positive
    change toward reaching goals (quality)

43
Beyond our Scope
  • Providing specific calorie intakes for
    individuals
  • Providing detailed weight loss advice
  • Rationale
  • Medical Nutrition Therapy
  • Our goals

44
MyPyramid Graphic Specific Components
  • Grains
  • Vegetables
  • Fruits
  • Milk
  • Meat Beans
  • Oils
  • Physical Activity

45
(No Transcript)
46
Whats in the Grain Group?
  • Any food made from
  • Wheat
  • Rice
  • Oats
  • Cornmeal
  • Barley
  • Other cereal grains

47
Whole Grains
  • Contain the entire kernel of grain
  • whole-wheat flour
  • bulgur (cracked wheat)
  • oatmeal
  • whole cornmeal
  • brown rice

48
Refined Grains
  • Milled to remove bran and germ
  • white flour
  • degermed cornmeal
  • white bread
  • white rice

49
How much is needed?
  • 2,000 calorie reference diet
  • 6 ounces at least half (3 ounces) from whole
    grains

50
What counts as an ounce?
  • In general…
  • 1 ounce of grains
  • 1 slice of bread
  • 1 cup of ready-to-eat cereal
  • ½ cup of cooked rice, cooked pasta, or cooked
    cereal

51
Chart shows both 1 ounce equivalents Common
portions with ounce equivalents
WG whole grains RG refined grains shown w
hen products are available both in whole grain
and refined grain forms.
52
GRAIN Group Key Message
Recommendation for GRAINS Recommend 6 ounces p
er day of grains and at least half should be
WHOLE grains. You may need more or less
depending on your age, gender, and activity level.
  • Intake of WHOLE grains
  • Ability to identify WHOLE grains
  • Knowledge of what 1 ounce of grains means in
    terms of real food

53
(No Transcript)
54
Whats in the Vegetable Group?
  • Any vegetable
  • Raw or cooked
  • Fresh, frozen, canned, or dried/dehydrated
  • Whole, cut-up, or mashed
  • 100 vegetable juice

55
Whats in the Vegetable Group?
  • 5 sub-categories
  • Dark green vegetables

56
  • Orange vegetables

57
  • Dry beans and peas

58
  • Starchy vegetables

59
  • Other vegetables

60
How much is needed?
  • 2 ½ cups per day

61
What counts as a ½ cup?


  • In general…
  • 1/2 cup of vegetable group
  • 1/2 cup of raw or cooked vegetables or vegetable
    juice
  • 1 cup of raw leafy greens

62
VEGETABLE Group Key Message
Recommendation for VEGETABLES
Eat 2 ½ cups of vegetables each day. Increase
variety.
  • Challenges…
  • Vegetables are not convenient
  • Increase preparation skills
  • Taste different types of vegetables provide
    recipes
  • Fewer dishes make up a meal often side dish is
    dropped
  • Incorporate vegetables into main dish

63
(No Transcript)
64
What foods are in the Fruit Group?
  • Any fruit or 100 fruit juice
  • Fresh, canned, frozen, or dried
  • Whole, cut-up, or puree

65
How much is needed?
  • 2 cups per day

66
What counts as a ½ cup?
  • In general…
  • ½ cup from the fruit group
  • ½ cup of fruit
  • ½ cup of 100 fruit juice
  • 1/4 cup of dried fruit
  • Change from old 6 oz. serving for juice
  • Whole fruit is preferred

67
FRUIT Group Key Message
Recommendation for FRUIT Enjoy 2 cups of fruit
each day.
  • Challenges…
  • Spoilage
  • Meal planning skills
  • Cost
  • Economic Research Service
  • 1999 data fruits and vegetables
  • Cost per serving (excluded waste)

68
Research Conclusions
  • Whats cheapest?
  • 63 fruits cheapest in fresh form
  • 57 veggies cheapest in fresh form
  • Putting it in perspective
  • 86 of veggies and 78 of fruit included in
    research cost less than 0.50/serving
  • …cheaper than a candy bar

69
(No Transcript)
70
Whats in the Milk Group?
  • All fluid milk products
  • Many foods made from milk
  • Foods made from milk that retain their calcium
    content (yogurt cheese) but NOT those with
    little to no calcium (cream cheese, cream, and
    butter)
  • Most milk group choices should be fat-free or
    low-fat
  • Otherwise add discretionary calories

71
How much is needed?
  • 3 cups for individuals 8 years of age
  • Unique about milk group
  • Recommended amount does NOT change as calorie
    needs change

72
What counts as a cup?
  • In general…
  • 1 cup from the milk group
  • 1 cup milk
  • 1 cup yogurt
  • 1 ½ oz. natural cheese or 2 oz. processed cheese

73
MILK Group Key Message
Recommendation for MILK Adults and children ov
er the age of 8 should consume
3 cups from the Milk Group each day.
  • ALL adults men and women, young and old need
    3 cups
  • Calcium, Vitamin D, Potassium, Protein
  • Bone mass, healthy blood pressure, etc.

74
(No Transcript)
75
Whats in the Meat Beans Group?
  • Abbreviated to Meat Beans Group from meat,
    poultry, fish, dry beans, eggs, and nuts group
  • Most meat and poultry choices should be lean or
    low-fat
  • Fish, nuts, and seeds contain healthy oils, so
    choose these foods frequently instead of meat or
    poultry

76
How much is needed?
  • 5 ½ oz. of meat beans per day
  • Most Americans eat enough food from this group,
    but need to make leaner and more varied
    selections of these foods

77
What counts as an ounce?
  • In general…
  • 1 ounce meat/meat equivalent
  • 1 ounce of meat, poultry or fish
  • ¼ cup cooked dry beans
  • 1 egg
  • 1 tablespoon of peanut butter
  • ½ ounce of nuts or seeds

78
MEAT BEANS Group Key Message
Recommendation for MEAT BEANS
Consume 5 ½ oz. of meat beans a day.
  • Challenges…
  • Encouraging lean and lower fat options
  • Explaining the 1 oz. meat equivalents
  • Promoting portion control to fit in the other
    food groups (fruit, vegetables, milk)

79
(No Transcript)
80
Oils
  • Helpful information on types of oils
  • Many people consume enough fat in foods
  • Oils provide essential fatty acids beyond the 5
    food group allowances

81
Oils Key Message
Recommendation for OILS Select liquid oils or
soft margarines. Limit solid fats.
  • Understand basic concepts
  • Saturated Fat solid fat
  • Trans Fat hydrogenated fat
  • Unsaturated Fat liquid/plant based

82
Discretionary Calories?
  • 265 for 2,000 calorie plan
  • Allowance often totally used by the foods chosen
    from each food group
  • i.e. higher fat meats, cheeses, whole/2 milk, or
    sweetened bakery products

83
Discretionary Calories? (cont.)
  • What can they be used for?
  • Eat more food from any food group
  • Eat higher calorie forms of foods - those with
    solid fats or added sugars
  • Add fat or sweeteners to foods
  • Eat/drink items that are mostly fats, caloric
    sweeteners, and/or alcohol
  • i.e. candy, soda, wine, and beer

84
Discretionary Calories? Perspective
  • Specific quantity of discretionary calories is
    too detailed and calculations are complex
  • Key Message Most of your foods should fall into
    one of the 5 food groups
  • Select low-fat or non-fat version
  • Select foods with limited added sugars

85
MyPyramid Physical Activity
86
What is Physical Activity?
  • Movement of the body that uses energy
  • Moderate physical activity includes
  • Walking briskly, hiking, gardening, dancing,
    bicycling, weight training
  • Vigorous physical activity includes
  • Running/jogging, bicycling, swimming, aerobics,
    walking very fast, basketball

87
Why is physical activity important?
  • Key part of living a longer, healthier, happier
    life.
  • Works together with nutrition for better health.
  • Benefits
  • Improves self-esteem, increases fitness level,
    helps build and maintain bones and muscles, helps
    manage weight, lowers risk of chronic disease,
    and reduces stress.

88
Physical Activity Key Message
Recommendation for PHYSICAL ACTIVITY
Adults should aim to get at least 30 minutes of
physical activity most days of the week.
Children and teenagers should get at least 60
minutes of physical activity every day of the
week.
  • Challenges…
  • Incorporating physical activity into every
    nutrition lesson.
  • Getting participants to get the recommended
    amount of physical activity (time, kids, place to
    go, etc.)
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