Transcript M1-Pyramid - HCC Learning Web

Module 2.3
The MyPlate
Food Guidance
Program
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 & released as
 MyPyramid in 2005, then as
 MyPlate in 2011
 It
is a model of healthy eating for children,
teenagers, adults, and the elderly
 If
followed, the nutritional content of the diet should
met the DRIs and AMDRs. Further, nutritionallyrelated disease should be reduced
What is the MyPlate Plan?
 Daily
Calorie recommendation which ties to
specific daily equivalent recommendations for 5
categories
1. Grains
2. Vegetables
3. Fruits
4. Protein foods
5. Dairy
 Also
for healthy oils & limiting empty calories
What is the MyPlate Plan?
 Primarily for age, gender
 Optionally for weight & height
& activity
See also Appendix C.
Determine your personalized
MyPlate plan by age,
gender, and activity level.
1. Grains
½ grains you eat should be whole grains
Whole grains


amaranth, barley, brown rice, buckwheat, bulgur
(cracked wheat), cornmeal, millet, oatmeal, popcorn,
quinoa, rye, sorghum, triticale, whole wheat, wild rice
whole grain bread, cereal, tortilla, and pasta products
General servings

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)
Grains
Health Benefits:





reduce heart disease & high blood pressure
Cancer
type 2 diabetes
neural tube defects during fetal development
both constipation and obesity (useful in weight management)
when eaten as whole grains
Nutrients provided:




several B vitamins (thiamin, riboflavin, niacin, and folate)
minerals (iron, magnesium, and selenium)
carbohydrate, fiber (as whole grains)
& protein
Patterning
 Identify
the appropriate food group for the food
 Determine
the number of equivalents consumed
using this formula:
# 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 example
 Nancy
ate 1.5 cups of oatmeal for breakfast.
How many ounce equivalent servings from the grain
group did she eat?
amount eaten
=
amount of an equivalent
1.5 cups eaten
0.5 cups per equivalent
# of equivalents
= 3 ounce equivalents
2. Vegetables
½ plate should be fruits & vegetables
(eat a variety)
Vegetables

fresh, frozen, canned & dried vegetables, & vegetable
juices
General servings

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)
Vegetables
Health Benefits:



reduce heart disease, heart attack, high blood pressure &
stroke
type 2 diabetes & some cancers
kidney stones, obesity, and bone loss
Nutrients Provided:



Potassium, vitamin A, vitamin C, folate (folic acid)
Carbs, fiber & some protein
Most are low in fat & Calories, and none have cholesterol
Sub-groups:

Dark green, red-orange, beans and peas, starchy & other
3. Fruits
½ plate should be fruits & vegetables
(eat a variety)
Fruits

fresh, frozen, canned & dried fruits, & fruit juices
General servings

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)
Fruits
Health Benefits:



reduce heart disease, heart attack, high blood pressure &
stroke,
type 2 diabetes & some cancers
kidney stones, obesity & bone loss
Nutrients Provided:



Potassium, vitamin C, folate (folic acid)
Carbs & 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
& 0.25 C dried cranberries
Pattern her vegetable and fruit intake
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.
0.25 C green pepper, 0.25 cup onion, 0.5 C zucchini squash
& 0.25 C dried cranberries
 Vegetables
1 C eaten
1 C in an equivalent = 1 C vegetable equivalents
 Fruit
0.25 cup dried cranberries
0.5 C dried fruit is a fruit equivalent = 0.5 C fruit equivalents
4. Dairy
choose fat free or low-fat (1%)
Dairy products


All fluid milk products and many foods made from milk
that retain their calcium
Cream cheese, cream & butter are not part of this
group (do not retain Calcium)
General servings

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)
Dairy
Health Benefits:

reduces risk of low bone mass throughout
the life cycle (prevents osteoporosis)
Nutrients Provided:



Calcium, potassium & vitamin D
Protein
Low-fat or fat-free forms provide little or no fat
5. Protein foods
choose lean or low-fat
Proteins

Foods made from meat, poultry, fish, beans or peas, eggs,
nuts & seeds are considered part of this group
General servings


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 serving
(approximately 55 Calories when lean)
Protein foods
Health Benefits:


Vital for health and body maintenance
Foods from this group that are high in
saturated fat & cholesterol may increase
the risk for heart disease
Nutrients Provided:



Protein
B vitamins (niacin, thiamin, riboflavin, and B6)
Vitamin E, iron, zinc & magnesium
Oils Category
Consume the recommended amount of healthy oils
Healthy Oils

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)
General servings

1 teaspoon of oil is one serving
 Most Americans consume enough oil in the foods they
eat
 Since oils are a fat source, the amount should be limited
to the MyPlate recommendation to balance total
Calorie intake
Oils Category
Health Benefits:
Promote heart health
 Over consuming linoleic acid can
increase cancer risk

Nutrients Provided:


Vitamin E
MUFAs & PUFAs, which contain essential fatty acids
Empty Calories
Includes

Solid fats & added sugar
General servings


No set serving sizes
Use discretion… over-consumption can lead to malnutrition
Empty Calories
Solid Fats


Solid fats are solid at room temperature (like butter &
shortening)
Solid fats come from animal foods, can be made from
vegetable oils through hydrogenation, and are found
naturally in coconut and palm plant foods
Foods with solid fats



Many cheeses, creams, ice creams
Marbled cuts of meats, regular ground beef, bacon,
sausages, poultry skin
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
Does not include naturally occurring sugars such as those
that occur in milk & fruits
Foods with 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
Grain products such as sweet rolls and cinnamon toast
Empty Calories
Ingredient label ‘keywords’ that 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/or syrup
Empty Calories
Allowance: The remaining amount of Calories in a
food intake pattern after accounting for the Calories
needed for all food groups




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
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 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 simply means movement of the body that uses
energy
 For health benefits, physical activity should be moderate or
vigorous and add up to at least 30 minutes a day

Casual Activities- Walking at a casual pace & doing light household

Moderate Activities- Walking briskly (about 3 ½ miles per hour), Hiking,

Vigorous Activities- Running/jogging (5 miles per hour), Bicycling (more
chores. 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
Gardening/yard work, Dancing, Golf (walking and carrying clubs),
Bicycling (less than 10 miles per hour), Weight training (general light
workout)
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)
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 low-fat 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