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MyPyramid is now …

MyPyramid is now …. … MyPlate. The Food Guide Pyramid. Updated from previous version in 2005 GOAL: Help align current American eating patterns with newer science Food intakes based on Dietary Guidelines—prevent diet-related diseases through healthy long term eating habits.

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MyPyramid is now …

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  1. MyPyramid is now …

  2. … MyPlate

  3. The Food Guide Pyramid • Updated from previous version in 2005 • GOAL: Help align current American eating patterns with newer science • Food intakes based on Dietary Guidelines—prevent diet-related diseases through healthy long term eating habits.

  4. Food Guide Pyramids Old Pyramid MyPyramid 2005-2010

  5. Food Groups are Color Coded

  6. Key Messages from MyPyramid Focus on fruits. Vary your veggies. Get your calcium-rich foods. Make half your grains whole. Go lean with protein. Know the limits on fats, salt, and sugars.

  7. Why the change? • Choose MyPlate • Simple to understand • Provides a more realistic visual aid that most Americans can understand • The “plate” is a common object that we all use on a daily basis • Easy to compare your plate to the new MyPlate • If your dinner plate looks like the MyPlate graphic, you are good to go!

  8. Key Messages from MyPlate Balancing calories Foods to increase Foods to reduce

  9. Message 1: Balancing Calories • Enjoy your food, but eat less! • Avoid oversized portions 10 extra pounds per year! 100 extra calories per day

  10. Message 2: Foods to Increase ● Make half your plate fruits and vegetables.   ● Make at least half your grains whole grains.   ● Switch to fat-free or low-fat (1%) milk.

  11. VegetablesVary your veggies Key message Make half your plate fruits and vegetables Eat 2 ½ cups of vegetables a day. Any fresh or frozen vegetable or 100% veggie juice counts as a vegetable. Vegetables are broken into 5 categories: Starchy Red & orange Beans & peas (legumes) Dark-green Other

  12. Vegetable Recommendations vs. Actual Consumption Dark Green Vegetables Beans & Peas (Legumes) Starchy Vegetables Red-Orange Vegetables Consumed* Recommended* Other Vegetables

  13. FruitsFocus on Fruits • Key Message • Make half your plate fruits and vegetables • Eat between 1 ½ to 2 cups of fruit each day. • 1 cup = 1 medium piece of fruit • Eat a variety of different types of fruits. • Pick fresh whole fruits first. • Eating fruits instead of other sweets may help reduce total calorie intake.

  14. FruitsFocus on Fruits Best Good Limit • Eating a variety of fruits can help reduce the risk of cancer, diabetes, and heart disease.

  15. GrainsMake Half Your Grains Whole • Key Message • Make Half Your Grains Whole Grains • Eat about 6 oz. of grains every day. • 1 oz. of grain is about 1 slice of bread, 1 cup of dry cereal, ½ cup of cooked rice or pasta.

  16. Grain Recommendations vs. Actual Consumption Whole Grains Refined Grains Consumed* Recommended* *Females 31-50

  17. MyPlate update MyPlate calls the former MyPyramid “Meat & Beans Group” the “Protein Group”

  18. Protein • Key Message • Go Lean with Protein • All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. • Get 5 to 6 oz. equivalent of protein foods. • What equals 1 ounce? 1 oz. of meat or fish, ¼ cup of cooked beans, 2 Tbsp. of nuts or nut butter, 1 egg. • Choose lean meats. Trim fat. • Choose broiled, baked or grilled over fried. • Vegetarians can usually get plenty of protein by eating beans, nuts, dark green leafy vegetables and dairy products.

  19. MyPlate update MyPlate calls the former MyPyramid “Milk Group” the “Dairy Group”

  20. DairyGet Your Calcium-Rich Foods • Key Message • Switch to fat free or low fat (1%) milk • Includes milk, soy milk, hard cheese like cheddar, soft cheese like cottage cheese, yogurt, and milk based desserts like frozen yogurt or pudding. • You should get 3 cups from the milk group. • 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.

  21. Switching to fat-free or low-fat (1%) milk makes a difference!

  22. OilsKnow your fats • Everyone should consume a small amount of polyunsaturated and monounsaturated oils. • Liquid fats (oils) are healthier than solid fats like butter. • Plant oils contain no cholesterol or trans-fats. • Oils are rich in essential nutrients such as omega-3 and omega-6 fatty acids • Oils are high in calories so they should be limited to balance overall calorie intake.

  23. Message 3 Foods to reduce Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers Drink water instead of sugary drinks

  24. Check labels Avoid adding salt (an exception may be when baking yeast breads) Eat fresh foods, frozen veggies Request salt be left off when eating out Use other seasonings Easy ways to reduce sodium

  25. Discretionary (empty) CaloriesExtras for Luxury foods • If we choose healthy, nutrient dense foods to meet our daily nutritional needs then we may have room in our daily calorie needs for foods that do not fit in the food groups. • For example if you eat low fat and lower calorie foods all day they may only add up to 1700 calories. If your body needs 2000 calories to maintain weight you have an extra 300 calories to eat any foods you like. • Think of discretionary calories as your bonus for eating healthy all day long.

  26. Drink fewer sugar-sweetened beverages Consume smaller portions Substitute water, unsweetened coffee and tea, and other beverages with few or no calories Reduce sugar-sweetened beverage intake:

  27. Physical ActivityStrive for 60 minutes every day! • The USDA recommendations • Adults--30 minutes of moderate to vigorous activity every day. This could be 30 continuous minutes or three 10 minute exercises throughout the day. • Children and teenagers--60 or more minutes of activity. • Moderate activity means your heart rate increases slightly and you feel a small increase in breathing rate and muscle activity. • Vigorous exercise means your heart rate increases considerably, you begin breathing harder, your body sweats, and you should feel your muscles working.

  28. Physical activity and diet important regardless of weight!

  29. Conclusion • MyPlate is a visual tool to help you make better food choices. • All foods, when eaten in moderation, can be part of a healthy diet. • Balanced diet + regular physical activity = lifelong health

  30. Resources used Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm ChooseMyPlatehttp://ChooseMyPlate.gov Selected Messages for Consumershttp://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf DGA2010 Slide Presentationhttp://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm

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