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Teaching MyPyramid

Teaching MyPyramid. Karen Sherbondy, RD, LD FNEP Special Projects Coordinator University of Missouri Extension. Questions About…. Colors in MyPyramid How Do Foods Fit and Why? Oils Discretionary Calories Portion Sizes Differences in Nutrient Needs. Answers . . . . Session discussion

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Teaching MyPyramid

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  1. Teaching MyPyramid Karen Sherbondy, RD, LD FNEP Special Projects Coordinator University of Missouri Extension

  2. Questions About….. • Colors in MyPyramid • How Do Foods Fit and Why? • Oils • Discretionary Calories • Portion Sizes • Differences in Nutrient Needs

  3. Answers . . . • Session discussion • Handouts • Developmentally Appropriate Responses to MyPyramid Questions • Teaching MyPyramid Portion Sizes

  4. MyPyramid Colors • Colors that work together (graphic artists and USDA) • No hidden meaning in the color chosen for a group • Did not want red for Meat and Beans Group • Did not want to imply red meat

  5. O MEAT &BEANS I GRAINS VEGETABLES FRUITS MILK L S Anatomy of MyPyramid Variety 6 color bands represent the 5 different food groups and oils Foods from all colors are needed daily

  6. O MEAT &BEANS I GRAINS VEGETABLES FRUITS MILK L S Anatomy of MyPyramid PROPORTIONALITY Different food group bands shown by different widths Widths are a general guide to proportions

  7. How Do Foods Fit and Why? • Grains • Based on flour equivalents • Milk • Based on calcium content • Meat and Beans • Based on protein content

  8. How Do Foods Fit and Why? • Fruits • Based on major nutrients (potassium, fiber, Vitamin C, folate) • Vegetables • Based on major nutrients (potassium, fiber, Vitamins A, C, E and folate) • Potato and potato chip in vegetable group (same vegetable)

  9. Tomato-Fruit or Vegetable? • Botanically a fruit • A tomato is the ovary, together with its seeds, of a flowering plant

  10. Tomato-Fruit or Vegetable? • Used like a vegetable from a culinary perspective • Typically served as a meal, or part of a main course of a meal • It would be considered a vegetable (a culinary term which has no botanical meaning)

  11. Tomato-Fruit or Vegetable? • See Responses handout for explanation • MyPyramid-Vegetable Group

  12. Why Are Beans in 2 Groups? • In both Vegetable and Meat and Beans Group • Couldn’t recommend nuts and beans as alternates in meat group because of their higher calories- • Person would have too many calories if chose all their meat ounce equivalents as nuts

  13. Beans • Can count a portion as either Vegetable Group or Meat and Beans Group • Can’t count the same portion in 2 groups OR

  14. How Do We Count Bacon? “According to the USDA-ARS Pyramid Servings Database, bacon has some meat servings plus a lot of solid fat.  So it can “count” in the meat group, but must also be considered as a source of solid fat.” Trish Britten, USDA, Center for Nutrition Policy and Promotion

  15. Bacon • Counts as both meat and solid fat • Technically can “count” in the Meat and Beans Group • Is a solid fat • Counts as discretionary calories • 2 slices- • 1 ½ tsp (6 gm) solid fat • 85 calories 55 calories from fat • Protein-6 gm

  16. So Which Is It? • Some foods are very confusing- where do we count them? • Technically, a food may be classified in a certain food group • Need to look at amount of discretionary calories food contains • Emphasize the most nutrient dense, healthier choice the majority of the time

  17. Examples • Potato chips- Vegetable • Ice cream-Milk • Bacon-Meat

  18. Would You Choose This Meal? 3 food groups- but are these the best choices?

  19. Remember . . . The Dietary Guidelines emphasize lower fat choices and keeping calories in balance

  20. Oils

  21. Why Is It Important to Consume Oils? • Most fats we eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats • Oils are the major source of MUFAs and PUFAs in the diet • PUFAs contain essential fatty acids • Fatty acids that are necessary for health

  22. Oils • Because oils contain these essential fatty acids, there is an allowance for oils in MyPyramid separate from the discretionary calorie allowance

  23. Oils • Not a food group but need some each day for good health • Yellow band on MyPyramid represents need for oils

  24. Oils • Fats that are liquid at room temperature • Come from many different plants and from fish

  25. Oils • Most oils are • High in monounsaturated or polyunsaturated fats • Low in saturated fats • From plant sources (vegetable and nut oils) • Do not contain any cholesterol • No foods from plants sources contain cholesterol • Cholesterol is from animal fat

  26. Oils • Common oils • Canola oil • Corn oil • Cottonseed oil • Olive oil • Safflower oil • Soybean oil • Sunflower oil • Oils used mainly as flavorings • Walnut oil • Sesame oil

  27. Oils • Foods naturally high in oils • Nuts • Olives • Some fish • Avocados

  28. Oils • Foods that are mainly oil include: • Mayonnaise • Certain salad dressings • Soft (tub or squeeze) margarine with no trans fats

  29. Oils • Tropical oils (coconut oil, palm and palm kernel oil) are high in saturated fats • Should be considered to be solid fats = Solid Fat

  30. Solid Fats • Solid fats • Solid at room temperature • Examples-butter and shortening • Come from many animal foods • Can be made from vegetable oils through a process called hydrogenation

  31. Solid Fats • Some common solid fats are: • Butter • Beef fat (tallow, suet) • Chicken fat • Pork fat (lard) • Stick margarine • Shortening

  32. What’s the Difference? • All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids • Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats

  33. What’s the Difference? • Solid fats contain more saturated fats and/or trans fats than oils • Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood • Increases risk for heart disease

  34. But Remember. . . . • Oils still contain calories • Amount of oil consumed needs to be limited to balance total calorie intake • Nutrition Facts label provides information to help us make smart choices

  35. Amount of food  Teaspoons /grams  Approximate calories  Approximate calories Amount of oil Calories from oil Total calories Oils: Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower) 1 Tbsp 3 tsp/14 g 120 120 Foods rich in oils: Margarine, soft (trans fat free) 1 Tbsp 2 ½ tsp/11 g 100 100 Mayonnaise 1 Tbsp 2 ½ tsp/11 g 100 100 Mayonnaise-type salad dressing 1 Tbsp 1 tsp/5 g 45 55 Italian dressing 2 Tbsp 2 tsp/8 g 75 85 Thousand Island dressing 2 Tbsp 2 ½ tsp/11 g 100 120 Olives, ripe, canned 4 large ½ tsp/ 2 g 15 20 Avocado* ½ med 3 tsp/15 g 130 160 Peanut butter* 2 T 4 tsp/ 16 g 140 190 Peanuts, dry roasted* 1 oz 3 tsp/14 g 120 165 Mixed nuts, dry roasted* 1 oz 3 tsp/15 g 130 170 Cashews, dry roasted* 1 oz 3 tsp/13 g 115 165 Almonds, dry roasted* 1 oz 3 tsp/15 g 130 170 Hazelnuts* 1 oz 4 tsp/18 g 160 185 Sunflower seeds* 1 oz 3 tsp/14 g 120 165 How Do I Count the Oils? http://www.mypyramid.gov/pyramid/oils_count.html#

  36. What About Calories? Think of your calories like a budget Extras ordiscretionary calories Essentials (IF you have any left to spend!)

  37. Essential Calories • Essential calories- the minimum calories required to meet your nutrient needs • Best nutrient choices are foods with • The least amount of fat • No added sugar

  38. Definition: “Nutrient-dense” Foods “Nutrient-dense” foods provide substantial amounts of vitamins and minerals and relatively fewer calories. They are low in discretionary calories! http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf

  39. Question Which food is more “nutrient-dense”and low in “discretionary calories”? 2slices whole wheat bread 1 medium croissant http://mypyramid.gov/pyramid/discretionary_calories.html

  40. Answer 2 slices of whole wheat bread are more “nutrient-dense” and have no “discretionary calories” 1 medium croissant has 230 calories; 95 of the calories are “discretionary calories” 2 slices whole wheat bread have 140 calories and NO “discretionary calories” http://mypyramid.gov/pyramid/discretionary_calories.html

  41. So Many Choices. . . Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs

  42. So Many Choices. . . If you choose wisely, you may have some calories left after meeting your nutrient needs. . . These are your discretionary calories

  43. Spending Discretionary Calories These calories are the “extras” that can be used on luxuries: • Foods with added sugar • Foods higher in fat • Alcohol (in moderation) • More food from a food group

  44. Recommended Foods Versus Discretionary Calories • Recommended foods are: • Lowest fat form of food • No added sugar • Discretionary calories may include: • Higher fat forms of food • Foods with added sugar • Alcohol (in MODERATION) • Increased intake from food groups • Most solid fats and all added sugar calories are discretionary calories

  45. “Discretionary calories” is a term used in MyPyramid recommendations …

  46. Discretionary Calorie Range • 100-700 calories • Depends on • Age • Gender • Activity level

  47. Most Discretionary Calorie Allowances Are Very Small Many people only have 100 to 300 discretionary calories – especially those who aren’t physically active

  48. Here’s how many discretionary calories MyPyramid recommends…

  49. MyPyramid Discretionary Calories http://www.mypyramid.gov/pyramid/discretionary_calories_amount.html#

  50. Some People Don’t Have Any Discretionary Calories Many people totally use up their discretionary calories by choosing higher fat and added-sugar foods in each food group such as: • Higher fat forms of foods • Sweetened products • Sweetened bakery products • Higher fat meats • Whole milk

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