Transcript Physical Activity

MyPyramid: Steps To A Healthier You
Presented by
Janice Hermann, PhD, RD/LD
OCES Adult and Older Adult Nutrition Specialist
MyPyramid
 USDA MyPyramid:
Steps to a Healthier You
 Part of an overall food
guidance system
 Incorporates the
recommendations from
the 2005 Dietary
Guidelines for
Americans.
MyPyramid
 MyPryamid symbolizes a
personalized approach to
healthy eating and
physical activity.
 The MyPyramid symbol
helps remind people to
make healthy food
choices and to be active
every day
MyPyramid Illustrates
 Personalization shown by
the person on the steps
and the slogan.
 To find a personalized
recommendation of the
kinds and amounts of food
to eat each day go to
www.MyPyramid.gov
MyPyramid Illustrates
 Gradual Improvement
encouraged by the
slogan “Steps to a
Healthier You.”
 Suggests that individuals
can benefit from taking
small steps to improve
their diet and lifestyle
each day.
MyPyramid Illustrates
 Physical Activity
represented by the
steps and the person
climbing them, as a
reminder of the
importance of daily
physical activity.
MyPyramid Illustrates
 Variety symbolized by
the six color bands
representing the five
food groups of
MyPyramid and oils.
Foods from all groups
are needed each day for
good health.
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS
MyPyramid Illustrates
 Proportionality shown by
the different widths of
the food group bands.
The widths suggest how
much food a person
should choose from each
group. The widths are just
a general guide, not exact
proportions.
MyPyramid Illustrates
 Moderation represented
by the narrowing of each
food group from bottom
to top. The wider base
stands for foods with little
or no solid fats or added
sugars. These should be
selected more often.
MyPyramid Calorie Levels
 MyPyramid calorie levels are based on
gender, age, and physical activity level.
Food Intake Patterns
 MyPyramid food intake patterns are based on
recommended calorie levels.
Grains
 What foods are in the grain group?
 Any food made from wheat, rice, oats, cornmeal,
barley or another cereal grain is a grain product.
 Grains are divided into 2 subgroups:
 Whole grains
 Refined grains
Grains
 How many grain foods are needed daily?
 Amount needed from grain group depends on
gender, age, and level of physical activity.
 6 oz. of grains recommended daily for a 2,000
calorie diet.
 Most Americans consume enough grains, but few
are whole grains. At least ½ of all the grains eaten
should be whole grains.
Grains
 What counts as an ounce equivalent of
grains?
 In general the following can be considered as a 1
ounce equivalent from the grains group:
 1 slice of bread
 1 cup of ready-to-eat cereal
 ½ cup of cooked rice, cooked pasta, or cooked cereal
Vegetables
 What foods are in the vegetable group?
 Any vegetable or 100% vegetable juice is in the
vegetable group.
 Vegetables are organized into 5 subgroups, based
on their nutrient content:
 Dark green vegetables
 Orange vegetables
 Dry beans and peas
 Starchy vegetables
 Other vegetables
Vegetables
 How many vegetables are needed daily?
 Amount needed from vegetable group depends on
gender, age, and level of physical activity.
 2 ½ cups of vegetables recommended daily for a
2,000 calorie diet.
Vegetables
 How many vegetables are needed daily?
 Vegetable choices should be selected from the
vegetable subgroups. It is not necessary to eat
vegetables from each subgroup daily.
 However, over a week, try to consume the
amounts listed from each subgroup.
Vegetables
 What counts as a cup of vegetables?
 In general, the following can be considered as 1
cup from the vegetable group:
 1 cup of raw or cooked vegetables or vegetable juice
 2 cups of raw leafy greens can be considered as 1 cup
from the vegetable group
Fruits
 What foods are in the fruit group?
 Any fruit or 100% fruit juice counts as part of the
fruit group.
Fruits
 How much fruit is needed daily?
 Amount needed from fruit group depends on
gender, age, and level of physical activity.
 2 cups of fruits recommended daily for a 2,000
calorie diet.
Fruits
 What counts as a cup of fruit?
 In general, the following can be considered as 1
cup from the fruit group:
 1 cup of fruit or 100% fruit juice
 ½ cup of dried fruit
Milk
 What foods are in the milk group?
 All fluid milk products and many foods made from
milk are considered part of this food group.
 Foods made from milk that retain their calcium
content are part of the group, while foods made
from milk that have little to no calcium, such as
cream cheese, cream, and butter, are not.
 Most milk group choices should be fat-free or lowfat
Milk
 How much from the milk group is needed
daily?
 Amount needed from milk group depends on
gender, age, and level of physical activity.
 3 cups of milk recommended daily for a 2,000
calorie diet.
Milk
 What counts as 1 cup in the milk group?
 In general the following can be considered as 1
cup from the milk group:
 1 cup of milk or yogurt
 1 ½ ounces of natural cheese
 2 ounces of processed cheese
Meat & Beans
 What foods are in the meat & beans group?
 All foods made from meat, poultry, fish, dry beans
or peas, eggs, nuts, and seeds are considered part
of this group. Dry beans and peas are part of this
group as well as the vegetable 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.
Meat & Beans
 How much from the meat & beans group is
needed daily?
 Amount needed from mean & bean group depends
on gender, age, and level of physical activity.
 5 ½ oz. of meat & beans recommended daily for a
2,000 calorie diet.
 Most people eat enough food from this group, but
need to make leaner and more varied selections of
these foods.
Meat & Beans
 What counts as an ounce equivalent in the
meat & beans group?
 In general the following can be considered as a 1
ounce equivalent from the meat and beans group:





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
Oils
 What are oils?
 Oils are fats that are liquid at room temperature,
like the vegetable oils used in cooking.
 Oils come from many different plants and from fish.
Some common oils are canola oil, corn oil, cotton
seed oil, olive oil, safflower oil, soybean oil and
sunflower oil.
Oils
 What are oils?
 A number of foods are naturally high in oils, like
nuts, olives, some fish, and avocados.
 Foods that are mainly oil include mayonnaise,
certain salad dressings, and soft (tub or squeeze)
margarine with no trans fats.
Oils
 What are oils?
 Most oils are high in monounsaturated or
polyunsaturated fats, and low in saturated fats.
 Oils from plant sources do not contain any
cholesterol. In fact, no foods from plants sources
contain cholesterol.
 A few plant oils, however, including coconut oil and
palm kernel oil, are high in saturated fats and for
nutritional purposes should be considered to be
solid fats.
Solid Fats
 How are solid fats different from oils?
 Solid fats contain more saturated fats and/or trans
fats than oils.
 Oils contain more monounsaturated (MUFA) and
polyunsaturated (PUFA) fats.
 Saturated fats, trans fats, and cholesterol tend to
raise “bad” (LDL) cholesterol levels in the blood,
which in turn increases the risk for heart disease.
Oils
 Why is it important to consume oils?
 Most of the fats you eat should be polyunsaturated
(PUFA) or monounsaturated (MUFA) fats.
 Oils are the major source of MUFAs and PUFAs in
the diet. PUFAs contain some fatty acids that are
necessary for health—called “essential fatty acids.”
 While consuming some oil is needed for health, oils
still contain calories.
Oils
 How much from oil is needed daily?
 Amount of oil recommended depends on gender,
age, and level of physical activity.
 6 t. oil recommended daily for a 2,000 calorie diet.
Discretionary Calories
 What are discretionary calories
 Each person has a total calorie “budget.” This
budget can be divided into “essentials” and
“extras.”
 In a calorie budget, the “essentials” are the
minimum calories required to meet your nutrient
needs. By selecting the lowest fat and no-sugaradded forms of foods in each food group you would
make the best nutrient “buys.”
Discretionary Calories
 What are discretionary calories
 Depending on the foods you choose, you may be
able to spend more calories than the amount
required to meet your nutrient needs.
 These calories are the “extras” that can be used on
luxuries like solid fats, added sugars, and alcohol, or
on more food from any food group. They are your
“discretionary calories.”
Discretionary Calories
 What are discretionary calories
 Most discretionary calorie allowances are very
small, between 100 and 300 calories, especially for
those who are not physically active.
 For many people, the discretionary calorie
allowance is totally used by the foods they choose
in each food group, such as higher fat meats,
cheeses, whole milk, or sweetened bakery
products.
Discretionary Calories
 Discretionary calories can be used for:
 More food from any food group than the food
guide recommends.
 Foods that contain solid fats or added sugars
(whole milk, cheese, sausage, biscuits, sweetened
cereal, and sweetened yogurt).
 Added fats or sweeteners to foods (sauces, salad
dressings, sugar, syrup, and butter).
 Foods or drinks that are mostly fats, caloric
sweeteners, or alcohol (candy, soda, wine, and
beer).
Discretionary Calories
 How many discretionary calories?
 Amount of discretionary calories depends on
gender, age, and level of physical activity.
 Physical activity increases calorie needs, those who
are more physically active need more total calories
and have a larger discretionary calorie allowance.
 Discretionary calorie allowance is part of total
estimated calorie needs, not in addition to total
calorie needs.
 267 discretionary calories recommended for a
2,000 calorie diet.
Physical Activity
 What is physical activity?
 Physical activity simply means movement of the
body that uses energy.
 Walking, gardening, briskly pushing a baby stroller,
climbing the stairs, playing soccer, or dancing the
night away are all good examples of being active.
 For health benefits, physical activity should be
moderate or vigorous and add up to at least 30
minutes a day.
Physical Activity
 Why is physical activity important?
 Being physically active is a key element in living a
longer, healthier, happier life. It can help relieve
stress and can provide an overall feeling of wellbeing.
 Physical activity can also help you achieve and
maintain a healthy weight and lower risk for chronic
disease.
Physical Activity
 How much physical activity is needed?
 At a minimum, do moderate intensity activity for 30
minutes most days, or preferably every day. This is
in addition to your usual daily activities.
 About 60 minutes a day of moderate physical
activity may be needed to prevent weight gain.
 For those who have lost weight, at least 60 to 90
minutes a day may be needed to maintain the
weight loss.
Physical Activity
 How many discretionary calories?
 While 30 minutes a day of moderate intensity
physical activities provide health benefits, being
active for longer or doing more vigorous activities
can provide even greater health benefits.
 No matter what activity you choose, it can be done
all at once, or divided into two or three parts during
the day. Even 10-minutes bouts of activity count
toward your total.