Transcript Slide 1
Why we need to discuss this…. HISTORY OF THE FOOD GUIDE In 1917, the first USDA food guide appeared. It was titled How to Select Foods and was written by Caroline Hunt, a nutritionist for the USDA. It ignored Dr. Atwater’s advice to limit fat and sugar intake, and instead emphasized newly discovered vitamins and minerals. Foods recommended came in 5 groups: – – – – – milk and meat cereals vegetables and fruit fats and fatty foods sugars and sugary foods. There were changes to this basic guide to help families during the wartime rationing, but it wasn’t until 1940, when the first "Recommended Dietary Allowances (RDA)" was released from the National Academy of Sciences, that the USDA changed its recommendations again. In 1943, it created the National Wartime Nutrition Guide, and then revised it in 1946 as the National Nutrition Guide. The USDA's "Basic 7" food groups from 1943 to 1956. From 1956 until 1992 the United States Department of Agriculture recommended its Basic Four food groups. – Vegetables and Fruits: Recommended as excellent sources of vitamins C and A, and a good source of fiber. A dark-green or deep-yellow vegetable or fruit was recommended every other day. – Milk: Recommended as a good source of calcium, phosphorus, protein and riboflavin, and sometimes vitamins A and D. Cheese, ice cream, and ice milk could sometimes replace milk. – Meat: Recommended for protein, iron and certain B vitamins. Includes meat, poultry, fish, eggs, dry beans, dry peas, and peanut butter. – Cereals and Breads: Whole grain and enriched breads were especially recommended as good sources of iron, B vitamins and carbohydrates, as well as sources of protein and fiber. Includes cereals, breads, cornmeal, macaroni, noodles, rice and spaghetti. – "Other foods" were said to round out meals and satisfy appetites. These included additional servings from the Basic Four, or foods such as butter, margarine, salad dressing and cooking oil, sauces, jellies and syrups. While the Food Guide Pyramid was a wellrecognized symbol as a nutritional guide, as long ago as 2001 it was admitted by the United States Department of Agriculture (USDA) and The National Institutes of Health (NIH) that the Food Guide Pyramid was a total failure. 80% of Americans recognized the symbol, but people had become sicker and heavier since it was updated in 1992. Its recommendations were based on uncertain scientific evidence, and were barely improved over the years to reflect major improvements in our understanding of diet and health. Grimace from McDonald’s Wendy’s Taco Bell Burger King Eat Fresh Sub’s So Fast You’ll Freak Changes throughout the years 1992 2005 Recommendation for 18 year old male Exercise 0-30 min amount per day Grain 8oz Vegetable 3c Fruit 2c Dairy 3c Protein 6.5oz 30-60 min 60+ min per day per day 10oz 10oz 3½c 4c 2½c 2½c 3c 3c 7oz 7oz Recommendation for 18 year old female Exercise amount Grain Vegetable Fruit Dairy Protein 0-30 min per day 6oz 2½c 1½c 3c 5oz 30-60 min 60+ min per day per day 6oz 2½c 2c 3c 5.5oz 8oz 3c 2c 3c 6.5oz VARY YOUR VEGGIES AIM FOR THIS MUCH EVERY WEEK Male 18 30-60min/day DARK GREEN VEGETABLES Female 18 30-60min/day 3 CUPS 3 CUPS ORANGE VEGETABLES 2 ½ CUPS 2 CUPS DRY BEANS & PEAS 3 ½ CUPS 3 CUPS 7 CUPS 3 CUPS 8 ½ CUPS 6 ½ CUPS STARCHY VEGETABLES OTHER VEGETABLES Key Consumer Message: Make at least half your grains whole grains. GRAINS Examples of ONE ounce servings -bread one slice (4 snack size rye) -rice ½ cup (cooked) -bagel 1 ‘mini’ bagel 1 large bagel=4 oz -English muffin ½ muffin 1 muffin=2 oz -crackers -muffin -pancakes -popcorn -pasta -tortilla 5 whole wheat 2 ½” diameter large=3oz 4 ½”-1 3 cups 1 micro bag=4oz ½ cup cooked or 1oz dry 1-6” tortilla 1-12”=4oz Key Consumer Message: Make half your plate fruits and vegetables. Vary your veggies. Vegetable Amt that counts as 1c DARK GREEN -broccoli 1 cup cooked/raw -greens 1 cup cooked -raw leafy 2 cup raw ORANGE -carrots 1 cup, 2 med, 12 mini -pumpkin 1 cup mashed, cooked -sweet potato 1 large baked 2 ¼” diameter DRY BEANS & PEAS -black, kidney, soy, split peas 1 cup whole or mashed, cooked -tofu 1 cup ½” cubes (about 8 oz) STARCHY -Corn 1 cup, 1-8” ear -green peas 1 cup -white potato 1 cup diced/mashed-20 med 3” long French fries (fats) OTHER -cucumbers -iceburg lettuce 2 cups=1 cup serving -cabbage -cauliflower -celery -green/red peppers -tomatoes Key Consumer Message: Make half your plate fruits and vegetables. Focus on Fruits. FRUITS Counts as 1 cup -apples ½ large (3 ¼”), 1 small (2 ½”) -banana 8-9” long -grapes 32 -strawberries 8 large -dried fruits ½ cup-raisins, prunes, dried apricots, etc. Key Consumer Message: Switch to fat-free or lowfat (1%) milk. Get Calcium $ Foods. DAIRY -milk -yogurt -cheese 1 cup serving 1 cup 8 oz 1 ½ oz hard, 1/3 c shredded, 2 oz processed ½ cup ricotta, 2 cups cottage -desserts 1 cup pudding, 1 cup frozen yogurt, 1 ½ cup ice cream Key Consumer Message: Choose lean or low-fat meat and poultry Go Lean with Protein PROTEIN -beef -ham -pork -chicken -fish 1 oz serving common portions=oz small hamburger=3oz Small steak=4oz Deck of cards small breast half=3oz 1 can tuna=3oz Small trout=3oz -egg -nuts/seeds 1 egg ½ oz (12 almonds, 24 pistachio, 7 walnut halves) ½ oz seeds 1 oz nuts=2oz serving -dry beans/peas ¼ c dry, ¼ cup tofu, 2 TBS hummus 1 cup bean/pea soup=2oz Key Consumer Message: Limit your intake of fats and oils Very small amounts recommended with most of your fat sources coming from fish, nuts and vegetable oils. Limit solid fats like butter, stick margarine, shortening and lard. Nuts, fish, cooking oil, salad dressings A person’s allowance for oils depends on age, sex, and level of physical activity. Daily allowances shown are appropriate for individuals who get less than 30 minutes of moderate physical activity, beyond normal daily activities. Boys 14-18 Men 19-30 Girls 14-18 Women 19-30 6 teaspoons 7 teaspoons 5 teaspoons 6 teaspoons Key Consumer Message: Find a balance between food and physical activity Do it, get out there and move! Plans are set up on myplate.gov according to your activity level. 0-30 min/day 30-60 min/day 60+/day There is an activity tracker you can use to make the new food ‘pyramid’ work best for you.