Transcript M1-Pyramid - HCC Learning Web

The MyPlate
Food Guidance System
By Jennifer Turley and Joan Thompson
© 2013 Cengage
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.
• 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. Further,
nutritionally-related disease should be reduced.
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 whole grain
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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.
Patterning Practice
• 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 in per
equivalent = 3 ounce equivalents.
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: All 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.
Patterning 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.
• 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
Go to the food gallery at choosemyplate.gov to see serving equivalents. Refer to
appendix C for the amount of food that counts as a cup equivalent, to see the
vegetable subgroups, and fruits and vegetables high in vitamins A and C.
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: Added sugars are 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 fruitades
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 low-fat and with no added sugars. The empty Calorie
allowance can be used to:
– 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.
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The bun = 2 ounces of grain equivalents
The meat = 3 ounces meat equivalents & 66 empty Calories
The cheese = 1 cup milk equivalent & 90 empty Calories
The tomato = ¼ cup other vegetables equivalents
The mayo = 2 ½ teaspoons oil 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.
Summary
• The MyPlate is a personalized diet plan
based on age, gender, and activity.
• It encourages the consumption of whole
grains, vegetables, fruits, fat-free or lowfat milk or milk alternatives, low fat meat
and beans, and healthy plant oils.
• It discourages the intake of sugar and
solid fats as well as a sedentary lifestyle.
References for this presentation are the same as those for this topic found in module 2 of the textbook