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MyPyramid for aHealthy Family

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Physical Activity

Recommendation for Childrenand Youth

At least 60 minutes ofphysical activity most(preferably all) days of theweek.

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Moderate physical activities

Walking briskly (about 3 mph)Hiking

Gardening/yard workDancingGolf (walking and carrying clubs)

Bicycling (less than 10 mph)Weight training (general light workout)

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Vigorous physical activitiesRunning/jogging (5 mph)Bicycling (more than 10 mph)

Swimming (freestyle laps)AerobicsWalking very fast (4 mph)

Heavy yard work, such as chopping woodWeight lifting (vigorous effort)Basketball (competitive)

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My Daily Activity Plan

Stretch and/or liftweights whilewatching TV 20 minutes

Team sport in gymclass or afterschool 30 minutes

Walk the dog 10 minutes

DAILY GOAL:

60 min

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Eat a Varied Diet!

VARIETY

The six color bandsrepresent the fivefood groups, plus oils.Foods from all groups

are needed daily.

Grains Vegetables FruitOILS

Milk Meat &Beans

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Whole Grains

Whole-wheat flourBulgur (cracked wheat)OatmealWhole cornmeal

Brown riceKasha (buckwheat groats)

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Make Half Your Grains Whole

Check ingredient lists on labels.Look at dietary fiber on Nutrition Facts panel.Make gradual changes build up to 100% wholegrain 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 IntakesChildren

4 to 8 years: 5 to 6 oz equivalentsFemales

9 to 13 years: 5 oz equivalents14 to 18 years: 6 oz equivalents

Males

9 to 13 years: 6 oz equivalents14 to 18 years: 7 oz equivalents

These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food IntakePattern Calorie Levels chart for more specific values.

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Vary Your Veggies

Help your children enjoy:Dark green vegetablesOrange vegetablesLegumesStarchy vegetables

Other vegetables

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Vary Your Veggies

Set a good example!Buy fresh veggies in season.

Use more fresh or frozen, lesscanned (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, atleast sometimes.Choose dark salad greens over iceberg.

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Vegetables:

Recommended IntakesChildren

4 to 8 years: 1 cups

Females 9 to 13 years: 2 cups14 to 18 years: 2 cups

Males 9 to 13 years: 2 cups14 to 18 years: 3 cups

These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food IntakePattern Calorie Levels chart for more specific values.

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Focus on Fruits

Use fruits in salads, side dishes,maindishes, desserts, and for snacks.

Keep fresh and dried fruit handy forsnacks.Cut up fruit on cereal, pancakes, andwaffles.

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

Children 4 to 8 years: 1 cups

Females 9 to 18 years: 1 cups

Males 9 to 13 years: 1 cups14 to 18 years: 2 cups

These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food IntakePattern Calorie Levels chart for more specific values.

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Get Your

Calcium Rich FoodsFocus on fat-free or low-fat milk.

Drink fat-free or low-fat milkwith meals and snacks.Choose low-fat cheeses.Use milk to make hot cereals.

Have low-fat yogurt as a snack.Use lactose-free products if needed.Select non-dairy high-calcium foods

and beverages if desired

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Milk:

Recommended Intake

Children 2 to 8 years: 2 cups milk or

equivalent Young people 9 to 18 years: 3 cupsmilk or equivalent.

These values are for young people at a healthy weight, whoare physically active less than 30 minutes a day. SeeFood Intake Pattern Calorie Levels chart for morespecific values.

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Go Lean With Protein

Select leanest cuts of meat.Trim all fat and remove skin frompoultry.Prepare with no added fat.Choose lean luncheon meats.Eat beans as main dishes.Eat fatty fish in moderation.Include nuts in snacks, salads, andmain dishes.

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Meat and Beans:

Recommended IntakesChildren

4 to 8 years: 3 to 4 ounce equivalents

Females 9 to 18 years: 5 oz equivalents

Males 9 to 13 years: 5 oz equivalents 14 to 18 years: 6 oz equivalents

These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See FoodIntake Pattern Calorie Levels chart for more specific values

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Oils: Tips for Healthy

ChoicesUse vegetable oils and soft margarinerather than solid fats.

Substitute nuts for meat or cheese assnack or in a meal sometimes.Use Nutrition Facts to select foods low insaturated fat, trans fat and cholesterol.

Select foods prepared with little or nofat.Select lean or low-fat foods most often.

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Oils: Recommended IntakesChildren

4 to 8 years: 4 teaspoons

Females 9 to 18 years: 5 teaspoons

Males 9 to 13 years: 5 teaspoons14 to 18 years: 6 teaspoons

These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See FoodIntake Pattern Calorie Levels chart for more specific values.

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Select Foods for Best Nutrition

MODERATIONEach food group narrows

toward the top:Base: foods with little orno solid fats or addedsugars.

Top: foods with moreadded sugars and/or solidfats.

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Where do these foods fit?

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Eat Recommended Amount from

Each Food GroupPROPORTIONALITY The food group bands havedifferent widths - ageneral guide to theproportion to eat fromeach group.

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Make It Your Pyramid!

PERSONALIZATIONThe person on thesteps, the URL,and the slogan,stress finding theamount of foods

YOU need daily.

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Take It One Step At A Time

GRADUAL

IMPROVEMENTSuggested by theslogan. Take smallsteps each day toimprove your diet andlifestyle.

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Lets Practice Using MyPyramid

Determine calorie needs for you or one ofyour children.

Review amount to eat from each food group.Plan meals and snacks. Remember:Include whole grainsAdd fruits and veggiesLimit fats and sugarsUse healthy food preparationmethodsPlan healthful snacks

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Get Real with PortionsChildren and adults eatmore when served largerportions!Be aware of portiondistortion.Choose reasonable portion

sizes.Use smaller plates.Eat slowly and stop whencomfortably full.

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140 calories3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL20 Years Ago Today

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Calorie Difference: 257 calories

590 calories

CHEESEBURGER

20 Years Ago Today

333 calories

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Calorie Difference: 165 Calories

250 Calories20 ounces

85 Calories6.5 ounces

SODA20 Years Ago Today

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Portion sizes: Cheese

1 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: and 1 cup

1 cup = 1 baseball

cup = baseball

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Portion sizes:

1 teaspoon & 1 tablespoon 1 teaspoon = the tip of athumb to the first joint

1 tablespoon =3 thumb tips

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Tips for ParentsInvolve children in meal planning and foodpreparation (age appropriate).Children over two need planned meals andhealthful snacks.Prepare nutritious, tasty, age-appropriate foods and modelgood eating habits.Let children decide how muchthey will eat, or even if theywill eat at a given meal or snack.

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More Tips for Parents

It may take many tastes for childrento enjoy a new food give it time! Dont be a short -order cook!Never force children to cleantheir plates!

Enjoy fruit for dessert. Turn off the TV during meals.Have pleasant conversations at mealtime.

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Resourcesmypyramid.gov official website of the newfood guidance systemwww.nutrition.gov - federal portal to many

nutrition and health websiteswww.nal.usda.gov/fnic - reliable nutritionresources for consumers and professionalsedis.ifas.ufl.edu University of Florida/IFAS

downloadable Extension publicationsHow to Get Your Kid to Eat, But Not TooMuch, by Ellyn Satter. Excellent resource forparents.

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AcknowledgementsDeveloped by Linda B. Bobroff, Ph.D., RD, Professor

and Extension Nutrition Specialist, Dept. of Family, Youth and Community Sciences, IFAS, University of

Florida, June 2005Portions of this slide set were adapted from:

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