Transcript Teaching MyPyramid - University of Missouri

Teaching MyPyramid
Karen Sherbondy, RD, LD
FNEP Special Projects Coordinator
University of Missouri Extension
Questions About…..
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Colors in MyPyramid
How Do Foods Fit and Why?
Oils
Discretionary Calories
Portion Sizes
Differences in Nutrient Needs
Answers . . .
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Session discussion
Handouts
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Developmentally Appropriate Responses to
MyPyramid Questions
Teaching MyPyramid Portion Sizes
MyPyramid Colors
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Colors that work together (graphic artists
and USDA)
No hidden meaning in the color chosen
for a group
Did not want red for Meat and Beans
Group
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Did not want to imply red meat
Anatomy of MyPyramid
Variety
6 color bands
represent
the 5 different
food groups
and oils
GRAINS
Foods from all
colors are
needed daily
VEGETABLES
FRUITS
O
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L
S
MILK
MEAT &
BEANS
Anatomy of MyPyramid
PROPORTIONALITY
Different food
group bands
shown by
different widths
GRAINS
Widths are a
general guide
to proportions
VEGETABLES
FRUITS
O
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L
S
MILK
MEAT &
BEANS
How Do Foods Fit and Why?
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Grains
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Milk
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Based on flour equivalents
Based on calcium content
Meat and Beans
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Based on protein content
How Do Foods Fit and Why?
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Fruits
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Based on major nutrients
(potassium, fiber, Vitamin C, folate)
Vegetables
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Based on major nutrients
(potassium, fiber, Vitamins A, C, E and folate)
Potato and potato chip in vegetable group
(same vegetable)
Tomato-Fruit or Vegetable?
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Botanically a fruit
A tomato is the ovary, together with its
seeds, of a flowering plant
Tomato-Fruit or Vegetable?
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Used like a vegetable from a culinary
perspective
Typically served as a meal, or part of a
main course of a meal
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It would be considered a vegetable
(a culinary term which has no botanical
meaning)
Tomato-Fruit or Vegetable?
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See Responses handout for explanation
MyPyramid-Vegetable Group
Why Are Beans in 2 Groups?
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In both Vegetable and Meat and Beans
Group
Couldn’t recommend nuts and beans as
alternates in meat group because of their
higher calories
Person would have too many calories if chose
all their meat ounce equivalents as nuts
Beans
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Can count a portion as either
Vegetable Group or
Meat and Beans Group
Can’t count the same portion in 2 groups
OR
How Do We Count Bacon?
“According to the USDA-ARS Pyramid
Servings Database, bacon has some meat
servings plus a lot of solid fat. So it can
“count” in the meat group, but must also
be considered as a source of solid fat.”
Trish Britten, USDA, Center for Nutrition Policy and Promotion
Bacon
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Counts as both meat and solid fat
Technically can “count” in the Meat and Beans
Group
Is a solid fat
Counts as discretionary calories
2 slices
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1 ½ tsp (6 gm) solid fat
85 calories 55 calories from fat
Protein-6 gm
So Which Is It?
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Some foods are very confusingwhere do we count them?
Technically, a food may be classified
in
a certain food group
Need to look at amount of discretionary
calories food contains
Emphasize the most nutrient dense,
healthier choice the majority of the time
Examples
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Potato chips- Vegetable
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Ice cream-Milk
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Bacon-Meat
Would You Choose This Meal?
3 food groups- but are these the best choices?
Remember . . .
The Dietary Guidelines emphasize lower fat
choices and keeping calories in balance
Oils
Why Is It Important to Consume
Oils?
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Most fats we eat should be polyunsaturated
(PUFA) or monounsaturated (MUFA) fats
Oils are the major source of MUFAs and PUFAs in
the diet
PUFAs contain essential fatty acids
 Fatty acids that are necessary for health
Oils
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Because oils contain these essential fatty acids,
there is an allowance for oils in MyPyramid
separate from the discretionary calorie allowance
Oils
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Not a food group but need some each day
for good health
Yellow band on MyPyramid represents
need for oils
Oils
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Fats that are liquid at room temperature
Come from many different plants and from
fish
Oils
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Most oils are
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From plant sources (vegetable and nut oils)
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High in monounsaturated or polyunsaturated fats
Low in saturated fats
Do not contain any cholesterol
No foods from plants sources contain cholesterol
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Cholesterol is from animal fat
Oils
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Common oils
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Canola oil
Corn oil
Cottonseed oil
Olive oil
Safflower oil
Soybean oil
Sunflower oil
Oils used mainly as flavorings
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Walnut oil
Sesame oil
Oils
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Foods naturally high in oils
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Nuts
Olives
Some fish
Avocados
Oils
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Foods that are mainly oil include:
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Mayonnaise
Certain salad dressings
Soft (tub or squeeze) margarine with no trans
fats
Oils
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Tropical oils (coconut oil, palm and palm
kernel oil) are high in saturated fats
Should be considered to be solid fats
= Solid Fat
Solid Fats
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Solid fats
Solid at room temperature
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Examples-butter and shortening
Come from many animal foods
Can be made from vegetable oils through
a process called hydrogenation
Solid Fats
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Some common solid fats are:
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Butter
Beef fat (tallow, suet)
Chicken fat
Pork fat (lard)
Stick margarine
Shortening
What’s the Difference?
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All fats and oils are a mixture of saturated
fatty acids and unsaturated fatty acids
Oils contain more monounsaturated
(MUFA) and polyunsaturated (PUFA) fats
What’s the Difference?
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Solid fats contain more saturated fats
and/or trans fats than oils
Saturated fats, trans fats, and cholesterol
tend to raise “bad” (LDL) cholesterol levels
in the blood
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Increases risk for heart disease
But Remember. . . .
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Oils still contain calories
Amount of oil consumed needs to be
limited to balance total calorie intake
Nutrition Facts label provides information
to help us make smart choices
How Do I Count the Oils?
Amount of
food
Amount of oil
Teaspoons
/grams
Calories from
oil
Approximate
Total calories
Approximate
calories
calories
Oils:
Vegetable oils (such as canola, corn, cottonseed,
olive, peanut, safflower, soybean, and sunflower)
Foods rich in oils:
1 Tbsp
3 tsp/14 g
120
120
Margarine, soft (trans fat free)
1 Tbsp
2 ½ tsp/11 g
100
100
Mayonnaise
1 Tbsp
2 ½ tsp/11 g
100
100
Mayonnaise-type salad dressing
1 Tbsp
1 tsp/5 g
45
55
Italian dressing
2 Tbsp
2 tsp/8 g
75
85
Thousand Island dressing
2 Tbsp
2 ½ tsp/11 g
100
120
Olives, ripe, canned
4 large
½ tsp/ 2 g
15
20
Avocado*
½ med
3 tsp/15 g
130
160
Peanut butter*
2T
4 tsp/ 16 g
140
190
Peanuts, dry roasted*
1 oz
3 tsp/14 g
120
165
Mixed nuts, dry roasted*
1 oz
3 tsp/15 g
130
170
Cashews, dry roasted*
1 oz
3 tsp/13 g
115
165
Almonds, dry roasted*
1 oz
3 tsp/15 g
130
170
Hazelnuts*
1 oz
4 tsp/18 g
160
185
Sunflower seeds*
1 oz
3 tsp/14 g
120
165
http://www.mypyramid.gov/pyramid/oils_count.html#
What About Calories?
Think of your calories like a budget
Essentials
Extras or
discretionary calories
(IF you have any left to spend!)
Essential Calories
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Essential calories- the minimum calories
required to meet your nutrient needs
Best nutrient choices are foods with
 The least amount of fat
 No added sugar
Definition: “Nutrient-dense” Foods
“Nutrient-dense” foods
provide substantial amounts
of vitamins and minerals
and relatively fewer
calories.
They are low
in discretionary
calories!
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf
Question
Which food is more “nutrient-dense”and low in
“discretionary calories”?
2 slices whole
wheat bread
1 medium croissant
http://mypyramid.gov/pyramid/discretionary_calories.html
Answer
2 slices of whole wheat bread are more “nutrient-dense”
and have no “discretionary calories”
2 slices whole wheat
bread have 140
calories and NO
“discretionary calories”
1 medium croissant
has 230 calories; 95 of the
calories are “discretionary
calories”
http://mypyramid.gov/pyramid/discretionary_calories.html
So Many Choices. . .
Depending on the foods you choose, you
may be able to spend more calories than
the amount required to meet your nutrient
needs
So Many Choices. . .
If you choose wisely, you may have some
calories left after meeting your nutrient
needs. . .
These are your discretionary calories
Spending Discretionary Calories
These calories are the “extras” that can be
used on luxuries:
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Foods with added sugar
Foods higher in fat
Alcohol (in moderation)
More food from a food group
Recommended Foods Versus
Discretionary Calories
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Recommended foods are:
 Lowest fat form of food
 No added sugar
Discretionary calories may include:
 Higher fat forms of food
 Foods with added sugar
 Alcohol (in MODERATION)
 Increased intake from food groups
Most solid fats and all added sugar calories are
discretionary calories
“Discretionary calories” is
a term used in MyPyramid
recommendations …
Discretionary Calorie Range
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100-700 calories
Depends on
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Age
Gender
Activity level
Most Discretionary Calorie
Allowances Are Very Small
Many people only have 100 to 300 discretionary
calories – especially those who aren’t physically
active
Here’s how many
discretionary calories
MyPyramid recommends …
MyPyramid Discretionary Calories
http://www.mypyramid.gov/pyramid/discretionary_calories_amount.html#
Some People Don’t Have Any
Discretionary Calories
Many people totally use up their discretionary
calories by choosing higher fat and added-sugar
foods in each food group such as:
 Higher
fat forms of foods
 Sweetened products
 Sweetened bakery products
 Higher fat meats
 Whole milk
Where Do We Get
Discretionary Calories?
Most solid fats and all added
sugar calories are discretionary
calories
Added Sugars
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Added sugars are sugars and syrups that
are added to foods during processing or
preparation
Added sugars do not include naturally
occurring sugars such as those
which occur in milk and fruits
http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf
Words That Indicate ADDED Sugar
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Brown sugar
Corn sweetener
Corn syrup
Dextrose
Fructose
Fruit juice concentrates
Glucose
High fructose corn syrup
Honey
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Invert Sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Sucrose
Sugar
Syrup
http://mypyramid.gov/pyramid/discretionary_calories_sugars.html
Foods Containing Most of the
Added Sugars in American Diets
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Regular soft drinks
Candy
Cakes
Cookies
Pies
Fruit drinks, such as
fruitades and fruit punch
Milk-based desserts and
products, such as ice cream,
sweetened yogurt and sweetened milk
Grain products, such as sweet rolls and
cinnamon toast
http://mypyramid.gov/pyramid/discretionary_calories_sugars.html
Solid Fats
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Butter
Beef fat (tallow, suet)
Chicken fat
Pork fat (lard)
Stick margarine
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Shortening
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Foods High in Solid Fats
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Foods high in solid fats include:
Many cheeses
Creams
Ice creams
Well-marbled cuts of meats
Regular ground beef
Bacon
Sausages
Poultry skin
Many baked goods (such as cookies,
crackers, donuts, pastries, and croissants)
Discretionary Calories
It’s OK to eat these
foods if you meet
MyPyramid food group
recommendations and
don’t exceed your
calorie level.
Use Your Discretionary Calorie
Allowance To:
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Eat more foods from any food group than
MyPyramid recommends
Eat higher calorie forms of foods—those that
contain solid fats or added sugars
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Whole milk, cheese, sausage, biscuits, sweetened
cereal, and sweetened yogurt
Use Your Discretionary Calorie
Allowance To:
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Add fats or sweeteners to foods
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Sauces, salad dressings, sugar, syrup,
butter
Eat or drink items that are mostly fats, caloric
sweeteners, and/or alcohol
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Candy, soda pop, wine, and beer
and
Just Remember. . .
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We might look like this if we eat too many
discretionary calories!
How Can We Teach This?
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Choices along the continuum
Choose essential versus discretionary
calories most of the time
Moderate the discretionary calories
Where Do Foods Fit on the
Continuum?
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Continuum along color band to show
where high calorie, low nutrient foods
belong
Each food group narrows toward the top
The Continuum
The narrower top stands
for foods containing more
sugars and solid fats
The base
represents
foods with little
or no solid fats or
added sugars
You can eat more of
these if you’re more
active
Should be selected
more often
Where Do Foods Fit on the
Continuum ?
Would whole milk be near the TOP
or the BOTTOM of MyPyramid?
???
???
Where Do They Fit on the
Continuum?
Whole milk would
be near the top
Fat-free milk
would
be at the bottom
How Can We Show This?
MyPyramid
Pocket Chart
MyPyramid Portions
Portions
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MyPyramid recommends total amounts,
not “servings”
What Happened to Servings?
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Consumer confusion about
recommendations for number of
servings of a specified serving size
from each food group
Consumers did not see ounce or cup
equivalent as recommended portion size
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Common misunderstanding with Food Guide
Pyramid
Portions
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Focus groups and consumer research
showed people understood food amounts
expressed as daily household measures
Cup and ounce equivalents derived from
former serving sizes from Food Guide
Pyramid
Sizing Up Portions
With MyPyramid Guidelines
Portions
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MyPyramid recommends total amounts, not
“servings”
Gives more specific guidelines about types and
amounts to eat than Food Guide Pyramid
A MyPyramid Portion Is Usually
Less Than What Americans Eat
MyPyramid Portion
TYPICAL American
Portion
1/2 cup rice or pasta
1 cup rice or pasta
1/2 bagel or 1/2 hamburger bun
1 bagel or 1 hamburger bun
1 chicken leg and thigh
1/4 chicken
Small order (1/2 cup) French fries
Large order (3/4 to 1 cup) fries
1/2 cup cooked red chili beans
1 to 2 cups cooked red chili beans
1 cup leafy greens salad
2 cups leafy greens salad
Source: www.fns.usda.gov/tn/tnrockyrun/whatsa.htm
Sizing Up Portions
MyPyramid tells you exact
amounts of each type of food
MyPyramid: Grains
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Eat 6 ounce-equivalents *
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3 ounce-equivalents or more of whole-grain
products
Remaining grains should come from enriched
or whole-grain products
1 ounce- equivalent:
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½ cup cooked pasta, cooked rice or cooked cereal
1 cup ready-to-eat cereal
1 slice bread
*2,000 calorie diet level
MyPyramid: Vegetables
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Eat the equivalent of 2½ cups of raw or
cooked vegetables per day *
Equivalents:
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1 cup vegetables
2 cups raw leafy greens = 1 cup of vegetables
*2,000 calorie diet level
MyPyramid: Fruits
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Eat the equivalent of 2 cups of fresh,
canned or frozen fruits per day*
Note this equivalent:
•¼ cup dried fruit = ½ cup fruit
*2,000 calorie diet level
MyPyramid: Milk
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Consume 3 cups per day of fat-free or
low-fat milk or equivalent milk products
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Children ages 2 to 8: 2 cups per day
Children ages 9 & up: 3 cups per day
Equivalents:
• 8 oz. milk
• 1 cup yogurt
• 1½ oz. natural cheese
• 2 oz. processed cheese
MyPyramid: Meat & Beans
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Eat 5½ ounce-equivalents*
Choose lean meat and poultry
 Vary choices – more fish, beans, peas, nuts
and seeds
1 ounce-equivalent:
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• 1 ounce meat, poultry or fish
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1/4 cup cooked dry beans or peas
1 tablespoon peanut butter
1/2 ounce nuts or seeds
1 egg
*2,000 calorie diet level
MyPyramid: Oils
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Because oils contain essential fatty acids, there
is an allowance for oils in MyPyramid
Recommended intake ranges from 3 to 7
teaspoons daily based on age, gender and level
of physical activity
MyPyramid: Oils
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Eat the equivalent of 6 teaspoons of oil per day*
Most Americans consume enough oil in the
foods they eat
 Nuts, salad dressings, cooking oil and fish
*2,000 calorie diet level
MyPyramid: 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
How Can We Teach Portions?
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A portion is the amount or how much food
we should eat
In MyPyramid, portions are based on cups
and amounts of food equal to an ounce
These amounts can be different,
depending on the food
“Eyeball” Your Portion Sizes
Visual Portion
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Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
Visual Portion
Portion sizes: Cheese
1½ ounces of natural cheese = 6 dice
Equivalent to 1 cup milk
(2 oz. processed cheese – 8 dice – also are equivalent to 1 cup milk)
Visual Portion
Portion sizes: Meat
A typical 3 ounce portion of cooked meat, fish, or
poultry = a deck of cards
Visual Portion
Portion sizes: 1 tsp. & 1 tbsp.
1 teaspoon = about the tip
of a thumb to the first joint
1 tablespoon =
about 3 thumb tips
Portions Handout
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Responses handout for explanation
Teaching MyPyramid Portion Sizes handout
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What Counts as a Cup?
What Counts as an Ounce?
Nutrient Needs
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Different amounts for boys and girls
Based on DRIs (Dietary Reference
Intakes)
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Different nutrient needs for different ages
and gender
See Responses handout for explanation
MyPyramid 101 (N940) lists different
amounts needed
Special Thanks
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Alison Copeland, University of Missouri
Extension
Robin Gammon, University of Missouri
Extension
Alice Henneman, University of Nebraska
Extension
What Questions Do You Have?