Transcript MyPyramid

The 2005 Dietary Guidelines
&
MyPyramid
The Dietary Guidelines
• Report issued every 5 years.
• A blueprint for a healthy diet.
• Americans age 2 and over.
• Forms the basis of federal food,
nutrition education, and information
programs.
MyPyramid
• A visual symbol
• Much simpler and reflects the
new 2005 Dietary Guidelines.
• MyPyramid is interpreted for the
public on www.mypyramid.gov.
2005 Dietary Guidelines:
Keys to a Healthy Lifestyle
• Make smart choices from
every food group
• Find balance between food
and physical activity
• Get the most nutrition out of
the calories that you eat.
Keys to a Healthy Lifestyle
Make smart choices
from every food group.
A Healthy Eating Plan
• Emphasizes fruits, vegetables,
whole grains, and fat-free or
low-fat milk and milk products
• Includes lean meats, poultry,
fish, beans, eggs and nuts
• Is low in saturated fats, trans
fats, cholesterol, salt (sodium)
and added sugars
Focus on Fruits
2 cups daily (4 servings)*
½ cup equivalent is:
– ½ cup fresh, frozen, or
canned fruit
– 1 medium fruit
– ¼ cup dried fruit
– USDA: ½ cup juice
*for a 2,000 calorie diet
Vary Your Veggies
Eat 2½ cups
(5 servings -1/2 cup each) daily*
Eat a variety of vegetables:
•
•
•
•
•
*for a 2,000 calorie diet
Dark greens
Orange
Legumes (beans)
Starchy
Other veggies
Get Your Calcium Rich Foods
• 3 cups per day of low-fat or
fat free milk
• Low fat yogurt and/or low fat
cheese (1½ oz cheese = 1 c milk)
• Choose lactose-free milk
products and/or calcium fortified
foods and beverages
– Children ages 2 to 8:
2 cups per day
– Children ages 9 & up:
3 cups per day
Make Half Your Grains Whole
6 ounce-equivalents*
• Of the 6 ounces, eat at least 3 or
more one-ounce equivalents of
whole grain products every day.
– whole grain cereals, bread,
crackers, rice, pasta
• 1 ounce = 1 slice of bread, 1 cup
of cereal, or ½ cup cooked rice
or pasta.
*for a 2,000 calorie diet
Go Lean With Protein
5½ one-ounce-equivalents*
• Choose lean meats and poultry.
• Bake, broil, grill
• Vary your choices- include fish, beans,
peas, nuts, and seeds more often.
• 1 ounce meat, poultry and fish, 1 egg,
1 Tablespoon nut butters, ½ ounce of
nuts, or ¼ cup beans.
*for a 2,000 calorie diet
Oils are in!
• Most of the fats you eat should
be polyunsaturated (PUFA) or
monounsaturated (MUFA) fats.
• “Essential Fatty Acids.”
6 teaspoons per day*
• Soft margarine with zero trans
fat.
• Soybean, corn, canola, and
olive oils.
• Fish, nuts and seeds
*for a 2,000 calorie diet
Limit Solid Fats and Added Sugar
• Limit foods high in saturated
fats, trans fat, and
cholesterol.
• Choose and prepare foods
with little added sugar or
caloric sweeteners.
Balance Out
Sodium and Potassium
• Choose and prepare foods with little
salt (sodium).
– Consume less than 2,300 mg of sodium
per day (~1 tsp. of salt)
– 5% Daily Value for sodium = 140 mg or
less
• At the same time, consume
potassium-rich foods, such as fruits
and vegetables.
Keys to a Healthy Lifestyle
Find balance between food
and physical activity
Find Your Balance
between food and physical activity
• Be physically active 30
minutes most days of
the week.
– Moderate activity
– Doesn’t have to be done all
at once!
Increase intensity or duration for increased
health benefits and to control body weight.
• 60 minutes of physical
activity most days may be
necessary to prevent
weight gain.
• Children and teenagers
should be active 60
minutes every day.
Keys to a Healthy Lifestyle
Get the most nutrition out
of the calories that you eat.
Get the most nutrition out of
your calories
• Choose the most
nutritionally-rich foods
that you can from
each food group each
day
–packed with vitamins,
minerals, fiber and
fiber but lower in fat,
calories and sugar.
Include a “discretionary calorie
allowance”
– Flexibility to eat foods
and beverages with
added fats, sugars,
alcohol.
– Available if
recommended nutrient
intake is met without
using full calorie
allotment.
Alcohol
• If you choose to drink, do so in
moderation; no more than:
– One drink per day for women
– Two drinks per day for men
• Count as a drink
12 oz.
5 oz.
– 12 ounces of regular beer (150 calories)
– 5 ounces of wine (100 calories)
1.5 oz.
– 1.5 ounces of 80-proof distilled spirits
(100 calories)
Play It Safe With Food
• Clean hands and food contact
surfaces
• Separate raw, uncooked foods from
ready-to-eat foods
• Cook all meat to safe internal
temperatures
• Chill perishable foods promptly and
thaw foods properly
• Avoid raw milk, egg, meat, juice, and
sprouts.
For more information
www.MyPyramid.gov
www.HealthierUS.gov
www.eatwellga.com
Thank You!
MyPyramid
MyPyramid
• USDA’S new MyPyramid
has a much simpler look.
• Symbolizes a simple,
personalized approach.
• Includes an interactive
website for interpretation
and individualization.
Then
Now
MODERATION
ACTIVITY
PROPORTIONALITY
PERSONALIZATION
GRADUAL
IMPROVEMENT
VARIETY
Anatomy of MyPyramid
PERSONALIZATION
The person on the
steps, slogan and URL
stress finding the
amount of foods and
activity YOU need
daily.
www.MyPyramid.gov
Anatomy of MyPyramid
GRADUAL
IMPROVEMENT
Suggested by the
slogan, suggesting
people can take small
steps to improve diet
and lifestyle each day.
Anatomy of MyPyramid
PHYSICAL
ACTIVITY
Represented by the
steps and the person
climbing them.
Anatomy of MyPyramid
VARIETY
The 6 color bands
represent the different food
groups. This illustrates that
foods from all groups are
needed daily.
GRAINS
VEGETABLES
FRUITS
O
I
L
S
MILK
MEAT&
BEANS
98
Anatomy of MyPyramid
PROPORTIONALITY
The different food group
bands are shown by
different widths. The
widths are just a general
guide to proportions.
Anatomy of MyPyramid
MODERATION
• Each food group narrows
toward the top.
• The wider base
represents foods with
little or no solid fats or
added sugars, which
should be selected more
often.
• The narrower top stands
for foods containing more
sugars and solid fats.
You can eat more of
these if you’re more
active.
6 oz
2.5 cups
2 cups
3 cups
5.5 oz
Based on a 2,000-calorie level
12 different calorie levels available on www.MyPyramid.gov
MyPyramid.gov homepage
What if you don’t have internet access?
• The MyPyramid handout is
based on a 2,000 calorie level.
– Lists how much to eat and key
recommendations.
– 2,000 calories is a mid-range and
referenced on Nutrition Facts
labels.
• The “MyPyramid Food Intake
Patterns” handout
– For an estimate of your calorie
needs
Summary
• A personalized approach
• Eat fewer calories, be
more active, and make
wiser food choices.
• Developing a healthy
lifestyle – the key is slow,
gradual and flexible
Finding your way to a
healthier you!
For more information
www.MyPyramid.gov
www.HealthierUS.gov
www.eatwellga.com
Thank You!