Janice Hermann, PhD, RD/LD Oklahoma Cooperative Extension Service Nutrition Specialist Is Your Diet...
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Transcript of Janice Hermann, PhD, RD/LD Oklahoma Cooperative Extension Service Nutrition Specialist Is Your Diet...
Janice Hermann, PhD, RD/LDOklahoma Cooperative Extension Service
Nutrition Specialist
Is Your Diet BalancedMyPyramid: Steps To A Healthier You
MyPyramid: Food GroupsGrainsVegetablesFruitsOilsMilkMeat and Beans
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Anatomy of MyPyramid
GRAINS VEGETABLES FRUITS MILKMEAT&
BEANS
OILS
MyPyramid Diet Plan Recommended calorie intake based on:
GenderAgePhysical Activity
Amount of food recommended from each food group is based on calorie level
Example 2,000 Calorie MyPyramid Plan6 ounces Grains2 ½ cups Vegetables2 cups Fruits3 cups Milk5 ½ ounces Meat and Beans6 teaspoons Oil267 Discretionary Calories
6–8 cups Fluid
Grain Group: Make Half Your Grains Whole
Any food made from grains Whole grainsRefined grains
Half the grains should whole grains
Grain Group: Make Half Your Grains Whole
In general 1 ounce from the grains group is: 1 slice of bread1 cup of ready-to-eat cereal½ cup of cooked rice, cooked pasta, or cooked
cereal
Vegetable Group: Vary Your VeggiesAny vegetable or 100% vegetable juice Five subgroups
Dark green OrangeDry beans and peasStarchyOther
Vegetable Group: Vary Your VeggiesIn general 1 cup from the vegetable group is:
1 cup of raw or cooked vegetables or vegetable juice
2 cups of raw leafy greens is considered as 1 cup from the vegetable group
Fruit Group: Focus on FruitsIn general 1 cup from the fruit group is:
1 cup of fruit or 100% fruit juice½ cup of dried fruit
Milk Group: Get Your Calcium-Rich FoodsMilk and milk products that provide calcium
Does not include foods made from milk with little or no calcium
Choose fat-free or low-fat milk and milk products
Milk Group: Get Your Calcium-Rich FoodsIn general 1 cup from the milk group is:
1 cup of milk or yogurt1 ½ ounces of natural cheese2 ounces of processed cheese
Meat and Beans Group: Go Lean with Protein
Meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds
Dry beans and peas Choose lean or low-fat Fish, nuts, and seeds contain healthy oils
Meat and Beans Group: Go Lean with Protein
In general 1 ounce from the meat and beans group is: 1 ounce of meat, poultry or fish¼ cup cooked dry beans1 egg1 tablespoon of peanut butter½ ounce of nuts or seeds
OilsOils are high in monounsaturated or
polyunsaturated fats, and low in saturated fatsWhile some oil is needed for health, oils still
contain calories.
Solid FatsSome plant oils, such as coconut oil and palm
kernel oil, are high in saturated fatsThese are considered as solid fats
Solid fats are not counted as oils, they are counted as “extra” calories
Discretionary or “Extra” CaloriesChoose
Lowest fatNo-sugar-added
Left over calories are “extra” calories“Extra” calories can be used on:
Solid fatsAdded sugarsAlcoholExtra food from food groups
SummaryEating the suggested amounts of foods
from each MyPyramid food group can help you get the nutrients you need within your recommended calories
SummaryChoose a variety of foods Choose lowest fat and no-sugar-added Keep solid fats and added sugars within
“extra” calories Drink 6 to 8 cups of fluid each day