Transcript Student Module_2

The MyPlate
Food Guidance System
Module 2.3
MyPlate
• The Original Food Guide Pyramid was released from the
U.S. Department of Agriculture (USDA) in 1992.
• It was remodeled and released as MyPyramid in 2005 and
as MyPlate in 2011.
• MyPlate is divided into sections of approximately 30%
grains, 40% vegetables, 10% fruits and 20% protein,
accompanied by a smaller circle representing dairy, such
as a glass of milk or a yogurt cup.
• It is a model for healthy eating for children, teenagers,
adults, and the elderly.
• If followed, the nutritional content of the diet should met the
DRIs and AMDRs.
10%
40%
30%
20%
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2005
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1992
What is the MyPlate Plan?
See also Appendix C. Determine
your personalized MyPlate plan by
age, gender, and activity level.
• Daily Calorie recommendation which ties to specific
daily equivalent recommendations (ounces or cups
or teaspoons depending on the food group or
category) for grains, vegetables, fruits, protein foods,
and dairy.
• Also for healthy oils and limiting empty calories
Grains
Make at least ½ of your consumption WHOLE grain
• Includes: whole grains such as amaranth, barley, brown rice,
buckwheat, bulgur (cracked wheat), cornmeal, millet, oatmeal, popcorn,
quinoa, rye, sorghum, triticale, whole wheat, wild rice; and whole grain
bread, cereal, tortilla, and pasta products. Refined grains may include
products such as breads, crackers, cereals, flour tortillas, noodles,
processed grains, bakery goods.
• Servings in General: A 1-ounce MyPlate serving equivalent of grain,
could be 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of
cooked rice, pasta, or cereal (approximately 80 Calories).
• Health Benefits: Grains reduce heart disease, high blood pressure,
cancer, type 2 diabetes, neural tube defects during fetal
development, and both constipation and obesity (useful in weight
management) when eaten as whole grains.
• Nutrients: Grains provide many nutrients, including several B vitamins
(thiamin, riboflavin, niacin, and folate), minerals (iron, magnesium, and
selenium), carbohydrate, fiber (as whole grains), and protein.
Patterning
• Identify the appropriate food group for the food.
• Determine the number of equivalents consumed using this
formula.
– The number of equivalents = amount eaten ÷ amount
of an equivalent.
• Go to the food gallery at choosemyplate.gov to see serving
equivalents.
• Refer to appendix C for the amount of food that counts as an
ounce equivalent.
Practice:
• Nancy ate 1.5 cups of oatmeal for breakfast. How many
ounce equivalent servings from the grain group did she
eat? (Equivalent size ½ cup)
• equivalent = ?
Vegetables
Make ½ your plate fruits & vegetables
& vary your veggies
• Includes: All fresh, frozen, canned, & dried vegetables &
vegetable juices.
• Servings in General: 1 cup of raw or cooked vegetables or
vegetable juice, or 2 cups of raw leafy greens can be
considered as 1 cup from the vegetable group (approximately
50 Calories or 120 Calories for starchy vegetables).
• Health Benefits: Vegetables reduce heart disease, heart
attack, high blood pressure, stroke, type 2 diabetes, some
cancers, kidney stones, obesity, and bone loss. Eating
vegetables that are low in Calories instead of higher-Calorie
foods may be useful in helping to lower Calorie intake.
• Nutrients: Potassium, vitamin A, vitamin C, folate (folic acid),
carbohydrate, fiber, and protein. Most are low in fat and
Calories. None have cholesterol.
• Subgroups: Dark green, red-orange, beans and peas,
starchy, & other.
Fruit
Make ½ your plate fruits & vegetables
Choose a variety of whole fresh fruit
• Includes: Fresh, frozen, canned, and dried fruits and fruit juices.
• Servings in General: 1 cup of fruit or 100% fruit juice, or ½
cup of dried fruit can be considered as 1 cup from the fruit
group (approximately 100 Calories).
• Health Benefits: Fruits reduce heart disease, heart attack, high
blood pressure, stroke, type 2 diabetes, some cancers, kidney
stones, obesity, and bone loss.
• Nutrients: Potassium, vitamin C, folate (folic acid), carbohydrate
and fiber. Most are low in fat, sodium, and Calories. None have
cholesterol.
Practice: Nancy ate a vegetable stir fry (0.25 C green pepper,
0.25 cup onion, 0.5 C zucchini squash) with 0.25 dried
cranberries. Pattern her vegetable and fruit intake.
Vegetable =?
Fruit =?
Practice Answer
1. Nancy ate 1.5 cups of oatmeal for breakfast. How many ounce
equivalent servings from the grain group did she eat?
• 1.5 cups eaten ÷ 0.5 cups per equivalent = 3 ounce
equivalents.
2. Nancy ate a vegetable stir fry (0.25 C green pepper, 0.25 cup
onion, 0.5 C zucchini squash) with 0.25 dried cranberries. Pattern
her vegetable and fruit intake.
– Vegetables: 0.25 + 0.25 + 0.5 = 1 C eaten ÷ 1 C in an equivalent =
1 C vegetable equivalents.
• Green pepper is a good source of vitamin C.
– 0.25 cup dried cranberries ÷ 0.5 C dried fruit is a 1 cup fruit
equivalent = 0.5 C fruit equivalents
• Cranberries are a good source of vitamin
Dairy
choose fat-free or low-fat (1%)
• Includes: All fluid milk products and many foods made
from milk that retain their calcium. Foods made from
milk that have little to no calcium, such as cream
cheese, cream, and butter, are not part of this group.
• Servings in General: 1 cup of milk or yogurt, 1 ½
ounces of natural cheese, or 2 ounces of processed
cheese can be considered as 1 cup from the milk group
(approximately 90 Calories when fat free or low-fat).
Refer to appendix C for milk alternatives.
• Health Benefits: Milk products reduce the risk of low
bone mass throughout the life cycle and may prevent
osteoporosis.
• Nutrients: Milk products provide calcium, potassium,
vitamin D, and protein. Low-fat or fat-free forms provide
little or no solid fat.
Protein Foods
choose lean or low-fat
• Includes: All foods made from meat, poultry, fish, beans or peas,
eggs, nuts, and seeds are considered part of this group. Beans and
peas can be counted either as vegetables (beans and peas
subgroup), or in the protein foods group. Generally, individuals who
regularly eat meat, poultry, and fish would count beans and peas in
the vegetable group. Individuals who seldom eat meat, poultry, or
fish (vegetarians) would count some of the beans and peas they eat
in the protein foods group.
• Servings in General: 1 ounce of lean meat, poultry, or fish, 1 egg,
1 Tbsp. peanut butter, ¼ cup cooked beans, or ½ ounce of nuts
or seeds can be considered as 1 ounce equivalent from the meat
and beans group (approximately 55 Calories when lean).
• Health Implications: Foods in the protein foods group provide
nutrients that are vital for health and body maintenance. However,
choosing foods from this group that are high in saturated fat and
cholesterol may increase the risk for heart disease.
• Nutrients: Many nutrients are provided by protein foods including
protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E,
iron, zinc, and magnesium.
Oils Category
Consume the recommended amounts of healthy liquid fats
• Includes: Oils that are liquid at room temperature come from
plants (except coconut and palm) and from some fish. Foods
that are mainly oil include mayonnaise, certain salad dressings,
and soft margarine with no trans fats.
• Servings in General: 1 teaspoon of oil is one serving. Most
Americans consume enough oil in the foods they eat, such as
nuts, fish, cooking oil, and salad dressing. Since oils are a fat
source, the amount should be limited to the MyPlate
recommendation to balance total Calorie intake.
• Nutrients: Oils provide vitamin E, MUFAs, and PUFAs, which
contain essential fatty acids.
• Health Benefits and Implications: Plant and fish oils promote
heart health. Over consuming linoleic acid which is dominate in
most plant oils can increase cancer risk.
Empty Calories
Limit foods and beverages with solid fat and added sugars
Empty Calorie foods are discretionary food choices that promote malnutrition
• Includes: Solid fats and added sugars.
• Solid fats: Solid fats are solid at room temperature, like
butter and shortening. Solid fats come from many animal
foods, can be made from vegetable oils through
hydrogenation, and are found naturally in coconut and
palm plant foods.
• Common solid fats are: Butter, shortening, stick
margarine, and beef, chicken, and pork fat.
• 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).
Empty Calories
• Added Sugars: sugars and syrups that
are added to foods or beverages during
processing or preparation. This does not
include naturally occurring sugars such as
those that occur in milk and fruits.
• Foods that contain added sugars: regular soft drinks,
candy, cakes, cookies, pies, fruit drinks, such as fruitaids and
fruit punch, milk-based desserts and products, such as ice
cream, sweetened yogurt and sweetened milk, and grain
products such as sweet rolls and cinnamon toast
• Ingredients shown on food labels of processed foods
indicate added sugar: brown sugar, corn sweetener, corn
syrup, dextrose, fructose, fruit juice concentrates, glucose,
high-fructose corn syrup, honey, invert sugar, lactose,
maltose, malt syrup, molasses, raw sugar, sucrose, sugar,
and syrup
Empty Calories
• Allowance: The remaining amount
of calories in a food intake pattern
after accounting for the calories
needed for all food groups—using
forms of foods that are fat-free or lowfat and with no added sugars. The
empty calorie allowance can be
used to:
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– Eat more foods from any food group that the food guide
recommends.
– Eat higher Calorie forms of foods —those that contain solid
fats or added sugars. Examples are whole milk, cheese,
sausage, biscuits, sweetened cereal, and sweetened yogurt.
– Add fats or sweeteners to foods. Examples are sauces,
salad dressings, sugar, syrup, and butter.
– Eat or drink items that are mostly fats, caloric sweeteners,
and/or alcohol, such as candy, soda, wine, and beer.
Patterning Practice
Use the choosemyplate.gov food gallery and appendix C.
• Nancy ate a cheeseburger.
• 1 bun, 3 ounces regular ground beef patty, 1½
ounces real cheddar cheese, ¼ tomato, 1 tablespoon
mayonnaise, 1 tablespoon mustard, 1 tablespoon
ketchup.
–
–
–
–
–
–
The bun = 2 ounces of grain = 2 equivalents
The meat = 3 oz meat = 3 equivalents & 66 empty Calories
The cheese = 1 cup milk = 1 equivalent & 90 empty Calories
The tomato = ¼ cup other vegetables = .25 equivalents
The mayo = 2 ½ teaspoons oil = 2.5 equivalents
The ketchup and mustard = 25 empty Calories
Physical Activity
• 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.
• Moderate physical activities include: Walking briskly (about 3
½ miles per hour), Hiking, Gardening/yard work, Dancing, Golf
(walking and carrying clubs), Bicycling (less than 10 miles per
hour), Weight training (general light workout).
• Vigorous physical activities include: Running/jogging (5 miles
per hour), Bicycling (more than 10 miles per hour), Swimming
(freestyle laps), Aerobics, Walking very fast (4 ½ miles per hour),
Heavy yard work, such as chopping wood, Weight lifting (vigorous
effort), and Basketball (competitive).
• Casual Activities: Some physical activities, like walking at a
casual pace, such as while grocery shopping, and doing light
household chores are not intense enough to help meet the
recommendations. Although the body is moving, these activities
do not increase the heart rate, so they are not counted towards
the 30 or more minutes a day that should minimally be achieved.