Transcript My Plate - MISDSHAC

The New “My Plate”
Dietary Guidelines for Americans
• 2010 Dietary Guidelines Advisory Committee (DCAG)
established jointly by the USDA and USHHS.
• 2010 DGAC Report different in three ways:
• Addresses American public of whom the majority are overweight or obese
and yet undernourished in several key nutrients.
• Use a newly developed, state-of-the-art web-based electronic system
(Nutrition Evidence Library) to answer the majority of the scientific
questions it posed.
• Two new chapters:
• (1) considers the total diet—personal choice but nutrient dense and calorie
balanced and
• (2) translating conclusions to encompass broader environmental and societal
aspects.
Translating and Integrating Evidence
• Reduce overweight and obesity in the U.S. by reducing overall
calorie intake and increasing physical activity.
• Shift food intake patterns:
• More plant-based diet—vegetables, cooked dry beans and peas, fruits,
whole grains, nuts, and seeds.
• Increase intake of seafood.
• Consume fat-free and low-fat milk.
• Consume only moderate amounts of lean meats, poultry, and eggs.
• Reduce intake of:
• Foods containing added sugars and solid fats because contribute excess
calories and few nutrients.
• Reduce sodium intake and lower intake of refined grains.
• Meet 2008 Physical Activity Guidelines for Americans
Change to Food Environment
• Improve nutrition literacy, cooking skills, and safe food
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handling practices.
Motivate population to prepare and eat healthy foods at home.
Increase comprehensive health, nutrition, and physical
education programs in U.S. schools and preschools.
Create greatest financial incentive to purchase, prepare, and eat
healthy foods.
Improve the availability of affordable fresh produce.
Increase environmentally sustainable production of produce and
grains.
Ensure household food security to provide access to adequate
amounts of foods that are nutritious and safe to eat.
Change Food Environment
• Develop safe, effective, and sustainable practices to expand
aquaculture and increase the availability of seafood to all
segments of the population.
• Encourage restaurants and the food industry to offer healthpromoting foods that are low in sodium; limited in added
sugars, refined grains, and solid fats; and served in smaller
portions.
• Implement the U.S. National Physical Activity Plan.
History of USDA Food Guides
1916-1930s
Based on food groups and
household measures.
Focused on protective foods.
1940s
Created a foundation diet for
nutrition adequacy.
Included seven food groups and
daily number of servings from
food groups.
Serving sizes not specified.
1956-1970s
Included specified amounts for
four food groups.
No guidance on fats, sugars, or
calorie intake.
History (continued)
1979
• Based on Basic Four.
• Included a 5th group for intake of fat, sweets, and alcohol.
1984
• Total diet approach in form of wheel.
• Goals for adequate nutrients and moderation.
• Five major food groups.
• Daily amounts provided for three calorie levels.
1992
• Food Guide Pyramid first appeared.
• Focused on variety, moderation, and proportion.
• Five main food groups.
• Daily amounts for three calorie levels.
1979
1984
History of USDA Food Guides
2005
• Daily amounts for 12 calorie levels
• Included oils and physical activity
• Simplified illustration
2011
• Changed to My Plate
• Reminder for healthy eating
• No specific messages
What is My Plate
• My Plate was created and
implemented in 2011 as
USDA’s new food guide.
• It replaces My Pyramid.
• My Plate is a more
simple approach of how
to create a well-balanced
meal.
New vs. Old
My Pyramid
• Different colored stripes
represented the food groups.
• Included recommendations for
discretionary calories and oils.
• Physical Activity emphasized.
My Plate
• Break down of food group into
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five major categories (fruits,
vegetables, grains, protein foods,
and dairy).
Sections on plate vary in size.
Fruits and vegetable take up half
the plate.
Grains section is bigger than
protein to promote eating more
grains than protein foods.
Discretionary calories and oils
not included.
Physical Activity not
emphasized.
Why the Change?
• Experts believed that My
Pyramid communicated too
many messages at once and
made the message confusing.
• My Plate presents a more
simple message of how to
create a well balanced meal.
• The main message of the
plate is to make your plate
plant-based.
• Consumers can think about
the entire meal instead of just
components and ingredients.
Breaking Down My Plate
Fruits and Vegetables
Make Half Your Plate Fruits and Vegetables
• Fruits and vegetables include all fruits and vegetables and 100%
Fruit/Vegetable juice.
• Amount needed
Age (YO)
4-8
Girls
9-13
Boys
9-13
Girls
14-18
Boys
14-18
Fruit
(cups)
1 - 1½
1½
1½
1½
2
Vegetable
(cups)
1½
2
2½
2½
3
Vegetables
• Divided into five subgroups
1. Dark green leafy vegetables
2. Red and orange vegetables
3. Beans and peas
4. Starchy vegetables
5. Other vegetables
• Are low in fat and calories.
• Provide nutrients like potassium, dietary fiber, folic acid,
Vitamin A, and Vitamin C.
• 1 cup vegetables = 1 cup raw/cooked vegetables or vegetable
juice or 2 cups raw leafy greens
Fruits
• Low in fat, sodium, and
calories.
• Good source of potassium,
dietary fiber, Vitamin C,
and folic acid.
• Make fruit choices whole
or cut fruit rather than juice
to avoid added sugar
• 1 cup of fruit = 1 cup cut
fruit or 100% fruit juice or
½ cup dried fruit
Examples of Fruits and Vegetables
Fruits
• Apples
Vegetables
• Dark Green- broccoli,
• Bananas
• Strawberries
• Grapes
• Mango
• Peaches
• Oranges
• Raisins
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spinach, romaine lettuce
Red and Orange- carrots,
sweet potatoes, tomatoes
Beans and Peas- black beans,
kidney beans, pinto beans
Starchy Vegetables- corn,
potatoes, green peas
Other Vegetables- cauliflower,
green beans, onions
Grains -- at least ½ should be whole grain
• Grains include foods made
from wheat, rice, oats,
cornmeal, barley, or any
cereal grain.
• Examples are bread,
oatmeal, and breakfast
cereals.
• Amount needed:
• Children 4-8: 2½ ounces
• Girls 9-18: 3 ounces
• Boys 9-13: 3 ounces
• Boys 14-18: 4 ounces
Whole vs. Refined Grains
Whole
Refined
• Includes entire kernel.
• Grains that have been
• Examples include whole
processed to have some of
grain layer removed.
• Nutrients like dietary fiber,
iron, and B Vitamins have
been removed.
• Enriched grains means that
some of the B vitamins and
iron have been added back to
refined grains.
wheat flour, cracked wheat,
oatmeal, and brown rice.
• Key nutrients, such as
dietary fiber, iron, and B
vitamins are still present.
Dairy Group -- fat-free or low-fat (1%) milk
• Includes milk and milk
products.
• Examples include milk,
ice cream, yogurt, and
cheese.
• Amount needed:
• Children 4-8: 2½ cups
• Girls 9-18: 3 cups
• Boys 9-18: 3 cups
Dairy
• Choose fat free- or low-fat
products.
• Dairy is important for bone
health.
• Includes nutrients like
calcium, potassium,
Vitamin D and protein.
• If lactose intolerant choose
lactose free products like
cheese, yogurt, lactose free
milk or calcium fortified
soy milk.
Protein Foods
• Includes foods made
from meat, poultry,
seafood, beans and peas,
eggs, and nuts and seeds.
• Amount needed:
• Children 4-8: 4 ounces
• Girls 9-18: 5 ounces
• Boys 9-13: 5 ounces
• Boys 14-18: 6½ ounces
Protein foods
• Supply nutrients like protein, B vitamins, Vitamin E, iron, zinc
and magnesium.
• Important for building bones and muscle.
• Try to include 8 ounces of seafood per week to prevent heart
disease.
Combination or Mixed Foods
Combination or Mixed Foods
• Food products made
from several items.
• Examples include pizza,
spaghetti with meatballs,
hamburgers, casseroles.
• A lot of these foods
contain ingredients that
fall into several of the
five food groups
represented by My Plate.
How Do These Foods Fit Into My Plate?
• With these foods it is difficult to determine how much of each
food group you are serving.
• Here are some steps to help you break combination and mixed
foods into the appropriate food groups.
Step 1: Determine how much of each ingredient is in one serving.
Step 2: Categorize ingredients into respective food groups.
Step 3: Determine how much of each food group has been eaten.
• We will use a meal of spaghetti with meat balls and a house
salad as an example.
Ingredients
Spaghetti with Meatballs
(Serves 4)
• 1 lb. (16 oz) lean ground beef*
House Salad
(Serves 4)
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• 1 jar (24 oz/3 cups) spaghetti sauce*
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• 8 ounces spaghetti noodles, cooked and •
drained
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* Conversions
4 cup(s) torn green leaf lettuce
1 cup(s) tomato wedges
1 cup(s) peeled, sliced cucumber
1 cup(s) shredded carrots
1 cup(s) shredded cheese
to My Plate standards may have to be
made
Adapted from:
www.ragu.com/index.php/recipesearch?recipeid=4221
Adapted from:
www.delish.com/recipefinder/the-eatingwelldiet-house-salad-recipe-10028
Step 1: Determine How Much of Each Ingredient Is
in One Serving
Spaghetti & Meatballs
(1 Serving)
House Salad
(1 Serving)
• ¼ lb. (4 oz.) ground meat
• 6 oz. (¾ cup) of spaghetti
• 1 cup of torn green leaf
sauce
• 2 oz. cooked and drained
spaghetti noodles
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lettuce
¼ cup tomato wedges
¼ cup sliced cucumber
¼ cup carrots
¼ cup shredded cheese
Step 2: Categorize Ingredients into Food Groups
Vegetables
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6 oz of spaghetti sauce (3/4 cup)
1 cup of torn green leaf lettuce
¼ cup tomato wedges
¼ cup sliced cucumber
¼ cup carrots
Protein
• ¼ lb ground meat (4 oz.)
Dairy
• ¼ cup shredded cheese
Grains
• 2 oz. cooked and drain spaghetti noodles
Step 3: Determine How Much of Each Food
Group Has Been Consumed
Food and
sample
portion
Grains Group
(oz. eq.)
Vegetable
Group
(cups)
Fruit Group
(cups)
Dairy Group
(cups)
Protein Foods
Group
(oz. eq.)
Spaghetti
and
Meatballs
2 oz.
¾
0
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4 oz.
House
Salad
0
2.75
O
1/4
0
Total
2 oz.
3.5 cups
0
¼ cup
4 oz.
Break Down of Some Common
Combination Foods
Food and
sample
portion
Cheese pizzathin crust (1
slice from
medium pizza)
Lasagna (1
piece 3 ½” by
4”)
Macaroni and
cheese
(1 cup, made
from packaged
mix)
Chicken Pot
Pie ( 8 oz. pie)
Beef taco (2
tacos)
Bean and
cheese burrito
(1)
Grains Group
(oz. eq.)
Vegetable
Group
(cups)
Fruit Group
(cups)
Dairy Group
(cups)
Protein Foods
Group
(oz. eq.)
Estimated
total calories
1
1/8
0
½
0
215
2
½
0
1
1
445
2
0
0
½
0
260
2½
¼
0
¼
2
500
2½
¼
0
0
½
370
2½
1/8
0
1
2
445
Tips for Combination Foods
• Once you begin to break down combination foods, you
become familiar with what a serving size for each food
group looks like.
• Soon you will not always need to break down the food
but will be able to go off of eye measurements.
• If you see a food group is missing, try to find a way to
incorporate it.
• For example our spaghetti and salad meal did not contain
fruit. One solution would be to choose a salad that
incorporated berries or apples.
Conversions
• As you saw in our example, not all recipes follow the
serving measurements that My Plate does.
• For My Plate
• Fruits, Vegetables and Dairy measured in cups
• Grains and protein measured in ounces
• Here are some helpful conversions
• 1 pound = 16 ounces
• 1 cup = 8 ounces
Activity
• Gather into groups of five.
• For the following recipe break it down to determine how much
of each food group is eaten.
• Chicken baked in Italian Dressing with baked potato and green
beans
• BBQ Chicken
• 1 3oz chicken breast marinated in Italian Dressing
• Baked Potato
• 1 medium baked potato
• 2 tablespoons shredded cheese
• 1 tablespoon sour cream
• 1/2 cup green beans
Step 1
• Because the recipe was given in single servings it did not need
to be broken down
Step 2
Vegetables
• ½ cup green beans
• 1 medium potato (3/4 cup)
Protein
• 3 oz. chicken breast
Dairy
• 1/8 cup shredded cheese
• 1/16 cup sour cream
Step 3
Food and
sample
portion
Grains
Group
(oz. eq.)
Vegetable Group
(cups)
Fruit Group
(cups)
Dairy Group
(cups)
Protein Foods
Group
(oz. eq.)
Chicken
baked in
Italian
Dressing
0
0
0
0
3 oz.
Baked
Potato
0
Approximately
1 cup
0
3/16
0
0
3/16 cup
3 oz.
Green
Beans
Total
½ cup
0
1 ½ cups
Activity 2
• In your same groups, create your own meal that follows the My
Plate Guidelines.
• Identify a meal that one of you recently ate.
• Follow the three steps.
• Report to the entire group.
Teaching My Plate to Students
• Have students make their own My Plate to have at home.
• Show students examples of proper portion sizes and then have
the children measure out the portions themselves.
• Work with students on creating meals following the My Plate
guidelines using foods they like
• Bulletin Board from learningzoneexpress.com is a good way to
promote My Plate in the classroom.
Questions?