Transcript My Pyramid
MyPyramid Nutrition Advocate Club Funded by the USDA’s Food Stamp Program, an equal opportunity provider and employer. Food Guide Pyramid - 1992 MyPyramid - 2005 Activity Proportionality Moderation Variety Personalization Gradual Improvement Recommended Amounts • Recommended amounts for each food group are based on: – Age – Gender – Physical Activity Level Build on a Healthy Base • Highly processed • Highest in sugar, fat, salt • Lowest in fiber • Refined, processed • Some added in sugar, fat, salt • Limited fiber • Least processed • Fresh, whole • Highest fiber, vitamins & minerals Fat, sugar= Extra calories Whole Grains • Whole-wheat flour • Bulgur (cracked wheat) • Oatmeal • Whole cornmeal • Brown rice • Kasha (buckwheat groats) Vary Your Veggies • Enjoy: – Dark green vegetables – Orange vegetables – Legumes – Starchy vegetables – Other vegetables Focus on Fruits • Eat a variety of colorful fruits • Fresh, frozen, canned, dried Get Your Calcium Rich Foods • Focus on fat-free or low-fat milk • Drink fat-free or low-fat milk with meals and snacks • Choose low-fat cheeses • Have low-fat yogurt as a snack • Use lactose-free products if needed • Select non-dairy high-calcium foods and beverages if desired Go Lean With Protein • Select leanest cuts of meat • Trim all fat and remove skin from poultry • Prepare with no added fat • Choose lean luncheon meats • Eat beans as main dishes • Eat fatty fish in moderation • Include nuts in snacks, salads, and main dishes What are Unsaturated Fat? • Fats that are liquid at room temperature • Common oils – canola, corn, olive, soybean, sunflower • Foods naturally high in oils – nuts, olives, some fish, and avocado • Foods that are mainly oil – mayonnaise, certain salad dressings, and tub margarine What are Saturated Fats? • Solid at room temperature • From various animal foods • Can be made from vegetable oils through hydrogenation • Common solid fats: – Butter, chicken fat, stick margarine, shortening, and pork fat (lard) Do We Need Fat? • Everyone needs some fat in their diet • Best to choose from unsaturated fats – Vegetable oils • Limit saturated fat and trans fat – Solid fats from animal sources and from vegetable oils that have been hydrogenated Portion Sizes • 1 ½ ounces of natural cheese = 6 dice • 3 oz cooked meat, fish, poultry = deck of cards • ½ cup serving = ½ baseball • 1 cup serving = 1 baseball • 1 tsp = tip of your thumb to the 1st joint • 1 tbsp = 3 thumb tips "To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld This material was produced by the California Department of Public Health, Network for a Healthy California, with funding from the USDA Supplemental Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call 877-847-3663. For important nutrition information visit www.cachampionsforchange.net.