Transcript MyPlate PowerPoint Notes

MyPlate Basics and
Dietary Guidelines
Why do we want you to
listen and not take notes?

Objective = become aware of information
available through the MyPlate website

Research = locating and utilizing information
within site (2 days in computer lab)

Future use = information is constantly changing
MyPlate Basics and
Dietary Guidelines
What year did the U.S. Department of
Agriculture (USDA) publish its first
dietary recommendations to the nation?
1894
Soon after that, in 1916, the first food guide,
called Food For Young Children was published.
Caroline Hunt, a nutritionist and the author,
divided food into 5 groups: milk/meat, cereals,
vegetables/fruits, fats/fatty foods, and
sugars/sugary foods.
Source: http://iml.jou.ufl.edu/projects/fall02/greene/history.htm
What year did the federal government
create the first Food Guide Pyramid?
1992
Source: http://iml.jou.ufl.edu/projects/fall02/greene/history.htm
Basic Food Groups in the USDA Food
Guide:
Grains


Whole Grains:
contain entire grain
kernel (bran, germ,
endosperm)

Refined Grains:

grain is milled (a
process that removes
bran & germ)

Milling gives grain
finer texture &
increases shelf life
Key Consumer Message: Make at least half your grains whole grains
Vegetables

Any vegetable or 100%
vegetable juice
5 Subgroups
1) Dark green
2) Red & orange
3) Beans & peas
4) Starchy vegetables
5) Other vegetables
Key Consumer Message: Make half your plate fruits/vegetables
Fruits
Any fruit or
100% fruit juice

Key Consumer Message: Make half your plate fruits/vegetables
Dairy

All fluid milk products & many foods made from
milk

Foods made from milk
that retain calcium content
are part of this group
(i.e. cream cheese & butter are
not part of this group)
Key Consumer Message: Switch to fat-free or low-fat (1%) milk
Protein

All foods made from meat, poultry, seafood,
beans & peas, eggs, processed soy products,
nuts, and seeds
*Note: beans & peas are also part of vegetable group

Choose a variety from this group to improve
nutrient intake & health benefits

Choose lean meats and poultry
What about Fats, Sugars, and Salt?
 Cut
back on foods high in solid fats, added
sugars, and salt
Calorie Allowance

MyPlate tells you how
many calories to eat in
one day based on:




Physical activity level
Gender
Age
Body size
Discretionary Calorie Allowance

The calories remaining
after accounting for the
recommended amounts in
all of the food groups.

For these remaining
calories, it is up to each
person to decide what to
eat in order to reach their
total calories for the day.

It is best to avoid empty
calories
Empty Calories

Calories from solid fats and/or
added sugars.

Solid fats and added sugars add
calories to the food but few or no
nutrients.

Solid fats and added sugars can
make a food or beverage more
appealing, but they also can add
a lot of calories.
Discussion Question:
What are some examples of empty calories?

The foods and beverages that provide the
most empty calories for Americans are:







Cakes, cookies, pastries, and donuts
Sodas, energy drinks, sports drinks, and fruit
drinks
Cheese
Pizza
Ice cream
Sausages, hot dogs, bacon, and ribs
Do you eat any of these foods on a
regular basis?
Physical Exercise

How much and what type do I need?

Factors to consider:




Energy in = Energy out
Weight goal (maintain, lose, gain)
Age
Type of exercise
Types of Exercise

Aerobic activities


Muscle-strengthening activities


make your muscles stronger
 Examples: push-ups and lifting weights
Bone-strengthening activities


make you breathe harder and make your heart beat
faster
 Examples: moderate (gardening, golfing) or
vigorous (swimming laps, singles
make your bones stronger
 Examples: weight bearing (running, dancing)
and muscle strengthening
Balance and stretching activities

enhance physical stability and flexibility, which
reduces risk of injuries
 Examples: gentle stretching, dancing, yoga,
martial arts, and t'ai chi
The Dietary Guidelines
Dietary Guidelines for Americans

General recommendations on nutrition
and fitness issued by the USDA and U.S.
Department of Health and Human Services

Check www.myplate.gov for updates
To burn off this…
Do this….
Do this….
Or this…
Treat
Stairstep Machine
Stationary Bike
Brisk Walk
1 slice of cheese pizza
15 minutes
20 minutes
36 minutes
9 onion rings
30 minutes
38 minutes
71 minutes
1 oz of potato chips
17 minutes
21 minutes
39 minutes
Chocolate shake
29 minutes
37 minutes
68 minutes
1 slice of chocolate cake
26 minutes
33 minutes
60 minutes
1 slice of apple pie
45 minutes
57 minutes
96 minutes
Blueberry muffin
21 minutes
27 minutes
51 minutes
Snickers bar
30 minutes
38 minutes
70 minutes
Eskimo Pie
18 minutes
23 minutes
43 minutes
Glazed doughnut
33 minutes
43 minutes
78 minutes
Serving Size Quiz
What does a serving size look like?
Quiz: What Makes a Serving?

A.
B.
C.
A huge bag of Ruffles is helping you get
through your science homework. You
polish off about ½ a bag or 50 chips.
How many servings of chips have you
just eaten?
1
2½
5
The Answer: C

An official serving of Ruffles is one ounce,
which is about 10 chips. Half a bag is 5
servings.
Quiz: What Makes a Serving?

A.
B.
C.
According to the label on a package of
Oreos, one serving has 100 calories and
five grams of fat. How many cookies are
in a serving?
1
2
3
The Answer: B

An official serving of Oreos is 2 cookies.
But who can stop at just 2?
Quiz: What Makes a Serving?

A.
B.
C.
One serving of steak is about as big as:
A deck of cards
A CD with case
A paperback book
The Answer: A

An official serving of steak is three ounces
or about as big as a deck of cards. A
typical slab you would get at a steak
house would be five times that size.










A baseball or size of your fist- would be one serving of
vegetables or fruit
Tennis ball- measures to about ½ cup of food (for example,
½ cup ice cream)
Golf ball or large egg- is about a ¼ cup of dried fruit or nuts
Six dice or one domino- would equal one serving of cheese
Deck of cards or the palm of your hand- equivalent to a
serving of meat, fish or poultry
Tip of your thumb- about one-teaspoon of peanut butter
Computer mouse- one serving of a baked potato
CD (compact disc)- equals the serving size of a waffle of
pancake
Check book- equals a 3 oz. serving of fish
A rounded handful- about one half cup cooked or raw veggies
or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta
3 Basic Principles of Healthy Eating:
1.
Aim for balance
2.
Choose variety
3.
Eat in moderation