Transcript eating healthy

Take Steps to a Healthier You:
Consumer Advice Based on the 2005
Dietary Guidelines for Americans
and MyPyramid
Eating Healthy
(What Types of Food
to Use in Moderation
Each Day)
By Mary Meck Higgins, PhD, RD, LD, CDE. 2005.
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Do You Sometimes Just
Feel Like Saying…
Forget about nutrition and eating
right? I don't have time to worry
about all this stuff?
OR…
I know that my family
and I should have
better things to eat.
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Feel better today.
Stay healthy for tomorrow.
Here’s how:
The food and physical
activity choices you make
every day affect how you
feel today, tomorrow and
in the future.
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Take Steps to a Healthier You
Gradual
improvement in
eating patterns and
in the level of
physical activity is
encouraged by the
slogan, Steps to a
Healthier You
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Eating in Proportion:
More of Some,
Less of Others
The different widths of the food group stripes
on MyPyramid suggest how much food
should be eaten from each group
Eat more of some food groups:
• Whole grains
• Vegetables
• Fruits
• Calcium-rich milk
Eat less of other foods:
• Refined grains
• Meat and beans
• Oils
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Eating Healthy: Moderation
In MyPyramid, each stripe
for the food groups
narrows toward the top.
The top is for foods with
more added sugars
and/or solid fats.
The base is for foods with
little or no solid fats or
added sugars.
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Each Day:
Make smart choices from
every food group
Find your balance between
food and physical activity
Get the most nutrition out of
your calories
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Eating Healthfully
Means That You:
Emphasize fruits, vegetables,
whole grains, and fat-free or
low-fat milk / milk products.
Include lean meats, poultry,
fish, beans, eggs, nuts, seeds
and small amounts of oils.
Go easy on saturated and trans fats,
cholesterol, sodium, added sugars &
alcohol
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Grain Recommendations
Compared to Consumption
Consumed
Recommended
13%
50%
50%
87%
Whole Grains
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Refined Grains
*Females 31-50
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Substitute Whole Grains
For Refined Grains
Refined grains are:
White flour
Enriched white bread
De-germed cornmeal
Most pastas
White rice
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Substitute Whole Grains
For Refined Grains
Refined grain foods have enriched
white flour listed first in the
ingredients
Adults should get 5 to 8
ounce- equivalents total of all
grains every day
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Go Lean With Protein
Most adults need 5 to 6 1/2 ounceequivalents of meat and beans group
foods each day
1 ounce equivalent from this group is:
1 ounce ready-to-eat meat, poultry or fish
1/4 cup cooked dry beans or peas
1 egg
1 tablespoon peanut butter
1/2 ounce nuts or seeds
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Go Lean With Protein
Vary your choices:
Frequently substitute fish, cooked dry
beans and peas, nuts and seeds for meat,
poultry and eggs
If choosing meat or poultry:
Start with low-fat and lean cuts
Trim visible fat and skin
Drain fat
Bake, broil, roast, poach, boil, grill
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Go Lean With Protein
Choose lean luncheon
meats
Substitute nuts for meats in
salads and main dishes
Select omega-3 rich fish
more often (except for some
people)
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Go Lean With Protein
Cooked dry beans and peas may be
counted either as vegetables or as a
meat and beans group food, whichever
you prefer for the day
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Soy Protein
Soy burgers and
meat extenders
Soy contains no cholesterol
Tofu
6 grams of fat per 1/2 cup serving
and 94 calories
Different types available for different
uses: extra firm to soft
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Go Easy on Oils
Most adults need just 5 to 7 teaspoons
of oils each day
Limit portion size of foods such as:
• Nuts
• Peanut butter
• Seeds
• Cooking oil
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• Tub, squeeze margarines
• Salad dressings
• Mayonnaise
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Go Easy on Oils
3 or 4 teaspoons of oil is equivalent to:
1 ounce of nuts or seeds, or 2
tablespoons of peanut butter
1 tablespoon of tub or squeeze margarine
without trans fats
1 tablespoon of real mayonnaise
3 tablespoons of some salad dressings
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Oils: More Tips
for Healthy Choices
Use oils – olive, canola,
peanut – not solid fats.
Select foods prepared
with little or no fat or oil.
Limit salad dressings,
margarines, mayonnaise.
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Eat Healthy …
Know the Limits on
Solid Fats, Salt,
Added Sugars
Choose More Often
Choose Less Often
Make
Smart
Choices
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Know the Limits on Solid Fats,
Salt and Added Sugars
Choose & prepare foods and
beverages low in:
Saturated fats
Trans fats
Cholesterol
Salt (sodium)
Added sugars (caloric sweeteners)
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Why Limit Some Foods
and Beverages?
Help maintain a healthy body weight
by reducing calories
Get enough vital nutrients
Help keep blood pressure and
cholesterol levels healthy
Reduce risk for heart disease
Reduce risk for tooth decay
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Make
Smart
Choices
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Limit Solid Fats
(Saturated and
Trans Fats)
and Cholesterol
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Limit Trans Fats in Foods
Make
Smart
Choices
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Enjoy Meals and Snacks
That Are Low in Sodium
Choose and prepare foods with little
salt
Eat more potassium-rich foods such
as fruits and vegetables
Make
Smart
Choices
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Limit Salt (Sodium)
Eat 2,300 mg (or less)
sodium each day
Eat 4,700 mg (or more)
potassium each day
Make
Smart
Choices
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Specific Sodium
Recommendations
For:
Individuals with hypertension
Blacks
Middle-aged adults
Older adults
Aim to consume no more than 1,500 mg of
sodium per day
Meet the potassium recommendation with
foods, not supplements or salt substitutes
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Limit Salt (Sodium)
More than not using the salt shaker
Harder to do if you often eat
prepared and packaged foods
Read labels
Prepare more foods at home
Enjoy more vegetables eaten raw
or cooked from fresh or frozen
Snack on fruits more often
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Examples of Added Sugars
Honey
Molasses
Maple syrup
Sucrose
Fructose
Glucose
Dextrose
Maltose
Lactose
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High fructose corn syrup
Corn sweetener
Fruit juice concentrate
White sugar; Brown sugar
Malt syrup
Confectioners’ powdered
sugar
Sugar alcohols
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Limit Foods with
Added Sugars, such as:
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Limit
Sweetened Beverages,
Such As Soft Drinks
12 ounces (1 can) = 10 teaspoons
20 ounces (1 bottle) = 17 teaspoons
32 ounces = 27 teaspoons
64 ounces = 53 teaspoons
(More than one cup)
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Extra Calories, or
“Discretionary Calories”
Term was introduced in the 2005
Discretionary calories can be used for:
Nonessential foods, including solid
fats, added sugars and alcohol
Foods containing higher amounts of
fat and added sugars
More food from any food group
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Extra (Discretionary)
Calories
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“Discretionary Calories”
Most adults can have just 100 to
350 discretionary or extra
calories a day
To increase your discretionary
calories without gaining weight,
you must increase your physical
activity
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“Discretionary Calories”
Can Add Up Quickly
Fats and added sugars contribute
calories with few, if any, nutrients
1 medium order of French fries uses
325
20 ounces of a regular soft drink uses
260
A medium glazed doughnut uses 165
1 ounce of chocolate uses 150
12 ounces of regular beer uses 145
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Eat Healthy
Make half your grains whole
Vary your veggies
Focus on fruits
Get calcium-rich foods
and beverages
Go lean with protein
Know the limits on fats, salt, added
sugars and alcohol
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Following Just Some
of the Recommendations
Can Have Health Benefits
Make smart choices from
every food group
Find your balance between
food and physical activity
Get the most nutrition out of
your calories
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Take Steps to a Healthier You
Improve performance at work
and in school
Reduce medical expenses
Reduce your risk of diseases
Increase your chances for a longer life
The sooner you start, the better …
… for you, your family & your future
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Acknowledgements
By Mary Meck Higgins, Ph.D., R.D., L.D., CDE, Associate Professor, Department
of Human Nutrition, K-State Research and Extension. 2005. Contents may be
reproduced for educational purposes. All other rights reserved. In each case, credit
Mary Meck Higgins. Kansas State University Agricultural Experiment Station and Cooperative Extension
Service, Manhattan, KS. Kansas State University is an equal opportunity provider and employer.
Portions adapted from: USDA; National Diabetes Education Program; and slides
by Tiffany Gordon at The University of Georgia Cooperative Extension Service,
and by Linda B. Bobroff, Ph.D., RD, Professor and Extension Nutrition Specialist,
University of Florida, http://fycs.ifas.ufl.edu/pyramid/adobe/usingmypyramidadult.ppt
For more information about healthy eating, contact your local extension
office. The Food Assistance Program can help people with low income buy
nutritious foods for a better diet. To find out more, call toll-free 1-800-2215689.
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Take Steps to a Healthier You:
Consumer Advice Based on the 2005
Dietary Guidelines for Americans
and MyPyramid
What questions do you have?
Take Steps To A Healthier You
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