Transcript Healthy Families presentation

MyPyramid for a
Healthy Family
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www.healthierus.gov/dietaryguidelines
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One Size Does Not Fit All!
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USDA created 12 pyramids for
12 calorie levels, from 1,000 to
3,200.
Calorie levels are based on:
 Gender
 Age
 Activity
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Three Key Messages
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Make smart choices within and among
the food groups.
Keep a balance between food intake and
physical activity.
Get the most nutrients from
your calories.
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What Does the Pyramid
Teach Us?
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Activity
Variety
Moderation
Proportionality
Personalization
Gradual
Improvement
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Be Active!
ACTIVITY
Represented by the
steps and the person
climbing them.
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Physical Activity
Recommendation for Children
and Youth
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At least 60 minutes of
physical activity most
(preferably all) days of the
week.
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Moderate physical activities
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Walking briskly (about 3½ mph)
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Hiking
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Gardening/yard work
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Dancing
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Golf (walking and carrying clubs)
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Bicycling (less than 10 mph)
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Weight training (general light workout)
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Vigorous physical activities
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Running/jogging (5 mph)
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Bicycling (more than 10 mph)
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Swimming (freestyle laps)
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Aerobics
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Walking very fast (4½ mph)
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Heavy yard work, such as chopping wood
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Weight lifting (vigorous effort)
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Basketball (competitive)
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My Daily Activity Plan
DAILY GOAL:
60 min
Walk the dog –
10 minutes
Team sport in gym
class or after
school –
30 minutes
Stretch and/or lift
weights while
watching TV –
20 minutes
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Eat a Varied Diet!
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VARIETY
The six color bands
represent the five
food groups, plus oils.
Foods from all groups
are needed daily.
Grains
Vegetables
Fruit
O
I
L
S
Milk
Meat &
Beans
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Whole Grains
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Whole-wheat flour
Bulgur (cracked wheat)
Oatmeal
Whole cornmeal
Brown rice
Kasha (buckwheat groats)
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Make Half Your Grains Whole
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Check ingredient lists on labels.
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Look at dietary fiber on Nutrition Facts panel.
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Make gradual changes … build up to 100% whole
grain breads and cereals.
Substitute whole grains for refined
in recipes (start with half).
Be adventurous and try quinoa,
bulgur, kasha, and other grains.
Add whole grains to mixed dishes.
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Grains:
Recommended Intakes
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Children
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5 to 6 oz equivalents
Females
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4 to 8 years:
9 to 13 years:
14 to 18 years:
5 oz equivalents
6 oz equivalents
Males
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9 to 13 years:
14 to 18 years:
6 oz equivalents
7 oz equivalents
These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food Intake
Pattern Calorie Levels chart for more specific values.
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Vary Your Veggies
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Help your children enjoy:
 Dark
green vegetables
 Orange vegetables
 Legumes
 Starchy vegetables
 Other vegetables
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Vary Your Veggies
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Set a good example!
Buy fresh veggies in season.
Use more fresh or frozen, less
canned (except low sodium).
Have cut veggies available for snacks.
Have salad with dinner every night.
Add veggies to casseroles, pasta sauce,
quick breads, etc.
Select fast food salad rather than fries, at
least sometimes.
Choose dark salad greens over iceberg.
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Vegetables:
Recommended Intakes
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Children
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1½ cups
Females
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4 to 8 years:
9 to 13 years: 2 cups
14 to 18 years: 2½ cups
Males
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9 to 13 years: 2½ cups
14 to 18 years: 3 cups
These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food Intake
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Pattern Calorie Levels chart for more specific values.
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Focus on Fruits
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Use fruits in salads, side dishes,main
dishes, desserts, and for snacks.
Keep fresh and dried fruit handy for
snacks.
Cut up fruit on cereal, pancakes, and
waffles.
Include canned and frozen fruits.
Buy in season.
Be adventurous and try unusual fruits.
Choose fruit more often than juice.
Limit juice to about 6 ounces a day.
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Fruits:
Recommended Intakes
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Children
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1½ cups
Females
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4 to 8 years:
9 to 18 years: 1½ cups
Males
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9 to 13 years: 1½ cups
14 to 18 years: 2 cups
These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food Intake
Pattern Calorie Levels chart for more specific values.
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Get Your
Calcium Rich Foods
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Focus on fat-free or low-fat milk.
Drink fat-free or low-fat milk
with meals and snacks.
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Choose low-fat cheeses.
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Use milk to make hot cereals.
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Have low-fat yogurt as a snack.
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Use lactose-free products if needed.
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Select non-dairy high-calcium foods
and beverages if desired
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Milk:
Recommended Intake
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Children 2 to 8 years: 2 cups milk or
equivalent
Young people 9 to 18 years: 3 cups
milk or equivalent.
These values are for young people at a healthy weight, who
are physically active less than 30 minutes a day. See
Food Intake Pattern Calorie Levels chart for more
specific values.
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Go Lean With Protein
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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.
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Meat and Beans:
Recommended Intakes
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Children
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4 to 8 years:
Females
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9 to 18 years:
Males
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9 to 13 years:
 14 to 18 years:
3 to 4 ounce equivalents
5 oz equivalents
5 oz equivalents
6 oz equivalents
These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food
Intake Pattern Calorie Levels chart for more specific values
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Oils: Tips for Healthy
Choices
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Use vegetable oils and soft margarine
rather than solid fats.
Substitute nuts for meat or cheese as
snack or in a meal sometimes.
Use Nutrition Facts to select foods low in
saturated fat, trans fat and cholesterol.
Select foods prepared with little or no
fat.
Select lean or low-fat foods most often.
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Oils: Recommended Intakes
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Children
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4 teaspoons
Females
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4 to 8 years:
9 to 18 years:
5 teaspoons
Males
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9 to 13 years:
14 to 18 years:
5 teaspoons
6 teaspoons
These values are for young people at a healthy weight, who are
physically active less than 30 minutes a day. See Food
Intake Pattern Calorie Levels chart for more specific values.
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Select Foods for Best Nutrition
MODERATION
Each food group narrows
toward the top:
Base: foods with little or
no solid fats or added
sugars.
Top: foods with more
added sugars and/or solid
fats.
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Where do these foods fit?
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Eat Recommended Amount from
Each Food Group
PROPORTIONALITY
The food group bands have
different widths - a
general guide to the
proportion to eat from
each group.
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Make It Your Pyramid!
PERSONALIZATION
The person on the
steps, the URL,
and the slogan,
stress finding the
amount of foods
YOU need daily.
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Take It One Step At A Time
GRADUAL
IMPROVEMENT
Suggested by the
slogan. Take small
steps each day to
improve your diet and
lifestyle.
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Let’s Practice Using MyPyramid
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Determine calorie needs for you or one of
your children.
Review amount to eat from each food group.
Plan meals and snacks. Remember:
 Include
whole grains
 Add fruits and veggies
 Limit fats and sugars
 Use healthy food preparation
methods
 Plan healthful snacks
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Get Real with Portions
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Children and adults eat
more when served larger
portions!
Be aware of portion
distortion.
Choose reasonable portion
sizes.
Use smaller plates.
Eat slowly and stop when
comfortably full.
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BAGEL
20 Years Ago
140 calories
3-inch diameter
Today
350 calories
6-inch diameter
Calorie Difference: 210 calories
CHEESEBURGER
20 Years Ago
Today
333 calories
590 calories
Calorie Difference: 257 calories
SODA
20 Years Ago
85 Calories
6.5 ounces
Today
250 Calories
20 ounces
Calorie Difference: 165 Calories
Portion sizes: Cheese
1½ ounces* of natural cheese = 6 dice
* Equivalent to 1 cup milk
(2 oz. processed cheese – 8 dice – also equivalent
to 1 cup milk)
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Portion sizes: Meat
3 oz. cooked meat, fish, or poultry = a deck of cards
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Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
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Portion sizes:
1 teaspoon & 1 tablespoon
1 teaspoon = the tip of a
thumb to the first joint
1 tablespoon =
3 thumb tips
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Tips for Parents
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Involve children in meal planning and food
preparation (age appropriate).
Children over two need planned meals and
healthful snacks.
Prepare nutritious, tasty, ageappropriate foods and model
good eating habits.
Let children decide how much
they will eat, or even if they
will eat at a given meal or snack.
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More Tips for Parents
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It may take many tastes for children
to enjoy a new food … give it time!
Don’t be a short-order cook!
Never force children to clean
their plates!
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Enjoy fruit for “dessert.”
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Turn off the TV during meals.
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Have pleasant conversations at mealtime.
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Resources
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mypyramid.gov – official website of the new
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www.nutrition.gov - federal portal to many
food guidance system
nutrition and health websites
 www.nal.usda.gov/fnic - reliable nutrition
resources for consumers and professionals
 edis.ifas.ufl.edu – University of Florida/IFAS
downloadable Extension publications
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How to Get Your Kid to Eat, But Not Too
Much, by Ellyn Satter. Excellent resource for
parents.
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Acknowledgements
Developed by Linda B. Bobroff, Ph.D., RD, Professor
and Extension Nutrition Specialist, Dept. of Family,
Youth and Community Sciences, IFAS, University of
Florida, June 2005
Portions of this slide set were adapted from:
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Spending Your Calorie Salary, University of Nebraska –
Lancaster County Extension.
Portion Distortion, National Heart, Lung, and Blood Institute,
NIH. Available at: http://hin.nhlbi.nih.gov/portion
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