• Activity• Moderation• Personalization• Proportionality• Variety• Gradual Improvement

• Activity– Person climbing

stairs

• Moderation• Personalization• Proportionality• Variety• Gradual Improvement

Activity

• Moderate physical activities include:

• Walking briskly (about 3 ½ miles per hour)

• Hiking

• Gardening/yard work

• Dancing

• Golf (walking and carrying clubs)

• Bicycling (less than 10 miles per hour)

• Weight training (general light workout)

• Vigorous physical activities include:

• Running/jogging (5 miles per hour)

• Bicycling (more 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) • Basketball (competitive)

• Activity• Moderation

– Each band wider at base• Better food choices

– Narrow at top• Choices with sugars and

fats

• Personalization• Proportionality• Variety• Gradual Improvement

• Activity• Moderation• Personalization

– MyPyramid– Individual energy

needs

• Proportionality• Variety• Gradual Improvement

MyPyramid Food Intake Pattern Calorie Levels

MEN

Activity level Sedentary* Mod. active* Active*AGE

51-55 2200 2400 2800

56-60 2200 2400 2600

61-65 2000 2400 2600

66-70 2000 2200 2600

71-75 2000 2200 2600

76 + 2000 2200 2400

MyPyramid Food Intake Pattern Calorie Levels

WOMEN

Activity level Sedentary* Mod. active* Active*AGE

51-55 1600 1800 2200

56-60 1600 1800 2200

61-65 1600 1800 2000

66-70 1600 1800 2000

71-75 1600 1800 2000

76 + 1600 1800 2000

Daily Amount of Food from Each Group

Calorie level 1600 1800 2000 2200 2400 2600

Fruits 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups

Vegetables 2 cups 2.5 cups 2.5 cups 3 cups 3.5 cups 3.5 cups

Grains 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq

Meat & beans 5 oz-eq 5 oz-eq 5.5 oz-eq

6 oz-eq 6.5 oz-eq

6.5 oz-eq

Milk 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups

Oils 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp

Discretionary Calorie Allowance

132 195 267 290 362 410

• Activity• Moderation• Personalization• Proportionality

– Bands have different widths

• Variety• Gradual Improvement

• Activity• Moderation• Personalization• Proportionality• Variety

– Grains– Vegetables– Fruits– Oils– Milk– Meat & Beans

• Gradual Improvement

Grains

Whole Grains

• whole-wheat flour

• bulgur (cracked wheat)

• oatmeal

• whole cornmeal

• brown rice

Refined Grains

• white flour

• degermed cornmeal

• white bread

• white rice

Grains – How much?

• Women   51+ years old – 5 ounce equivalents

• 3 ounce equivalents of whole grains

• Men 51+ years old– 6 ounce equivalents

• 3 ounce equivalents of whole grains

Whole Wheat Cereal Flakes — 1 Cup

Grains Group: counts as 1 ounce equivalent whole grains

Vegetables

• Women, 51+ – 2 cups

• Men, 51+– 2 ½ cups

Fruits• Women, 51+

– 1 ½ cups

• Men, 51+– 2 cups

Meat and Beans

• Women, 51+– 5 ounce-equivalents

• Men, 51+,– 5 ½ ounce-equivalents

Milk

• Women, 51+– 3 cups

• Men, 51+– 3 cups

Oils

• Women, 51+– 5 teaspoons

• Men, 51+– 6 teaspoons

Fats and their bonds

H H

| |

-C - C-

| |

H H

H H

| |

-C = C-

Carbon-Carbon Single Bond

•Saturated fatty acid/hydrogenated fats

•Unsaturated fatty acid

•Carbon-Carbon Double Bond

Trans Fats

Trans Fat(i.e., trans fatty acids)

H

|

-C = C-

|

H

H H

| |

-C = C-

•Cis fatty acids

Trans fats in food supply

Discretionary Calories

• Women, 51+– Calorie levels from 1600-2200

• “Extras” can equal 132-290 calories

• Men, 51+– Calorie levels from 2000-2600

• “Extras” can equal 267-410 calories

EXTRAS!

• Activity• Moderation• Personalization• Proportionality• Variety• Gradual

Improvement– Steps To A Healthier

You