MyPyramid is now …
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Transcript of MyPyramid is now …
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MyPyramid is now …
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… MyPlate
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… MyPlate
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… MyPlate
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… MyPlate
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… MyPlate
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… MyPlate
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MyPyramid’s “Meat & Beans Group” is now the “Protein Group”
MyPlate update
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and MyPyramid’s “Milk Group” is now the “Dairy Group”
MyPlate update
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Choose MyPlate “Menu” of Selected Consumer Messages
1. Balancing calories
2. Foods to increase
3. Foods to reduce
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Choose MyPlate “Menu”
Balancing calories– Enjoy your food,
but eat less
– Avoid oversized portions
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Food is to be enjoyed!
“Food is not nutritious untilits eaten.” ~ Smarter Lunchrooms 2011
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“Your stomach shouldn’t be a waist (waste) basket.” ~ Author Unknown
Eat until “not hungry,” not until “full”
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It takes about 20 minutes for stomach to tell your brain you’re full
1515
20 minutes
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Downsize portion size
The bigger the portion, the more people tend to eat
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“You better cut the pizza in
four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra
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Photo courtesy of National C
ancer Institute
Limit Limit foodsfoodshigh in high in
sodium, sodium, addedadded
sugars, sugars, and and
refined refined grainsgrains
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Photo courtesy of National C
ancer Institute
EatEatmoremore
nutrient-nutrient-densedensefoodsfoods
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Another name fo
r
“nutrie
nt-dense” fo
ods is
“nutrient-ri
ch” foods
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Nutrient-dense foods andbeverages include ALL:
Vegetables/fruitsWhole grainsSeafoodEggsDry beans/peasUnsalted nuts/seedsFat-free/low-fat milk/milk productsLean meats/poultry
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Nutrition Facts Label doesn’t separate “added” & “naturally occurring” sugars
“Added” sugars are sugars and syrups added to foods or beverages during preparation or processing
1 teaspoon sugar = about 4g of added and/or naturally occurring sugar
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Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern
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Physical activity and diet important regardless of weight!
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Moderate aerobicactivityincreases breathing and heart rate somewhat
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Vigorous aerobic activity greatly increases heart rate and breathing
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Limit screen time orwatch and workout
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Getactive
10minutes
3timesa day
Short on time?
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You can live as if there’s no tomorrow ...
… but, tomorrow will probably come …
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“If I’d known I was going to live so long, I’d have taken better care of myself.” ~Leon Eldred
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Choose MyPlate “Menu”Foods toincrease
– Make half your plate fruits and vegetables
– Make at least half your grains whole grains
– Switch to fat-free or low-fat (1%) milk
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Fill half your plate withfruits & veggies
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Pick a variety of vegetables from each vegetable subgroup
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… all cooked beans and peas, for example:
• Kidney beans
• Lentils• Chickpeas• Pinto beans
Did you know: The vegetable subgroup of “beans and peas
(legumes)” includes ...
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35 Green peas Green beans
The “beans and peas (legumes)” subgroup does NOT include ...
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At least half your grains should be whole grains
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BranEndosperm
Germ
Whole grains contain the entire grain seed or “kernel”
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Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either:
– 51% of total weight as whole grains OR
– 8g of whole grains
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3 ways to eat half whole grains
2 oz. 100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products
3 oz. 100% whole grains & 3 oz. refined-grain products
6 oz. partly whole-grain products
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Whole 2% 1% Fat-free165
calories125
calories100
calories85
caloriesCalories saved
40 65 80
Switching to fat-free or low-fat (1%) milk makes a difference!
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Choose MyPlate “Menu” 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
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Groups reduced to 1,500 mg
African Americans ages 2+
Adults ages 51+
People ages 2+with high blood pressure, diabetes, or chronic kidney disease
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Easy ways to reduce sodium 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
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Reduce sugar-sweetened beverage intake:
Drink fewer sugar-sweetened beverages
Consume smaller portions
Substitute water, unsweetened coffee and tea, and other beverages with few or no calories
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Remember …
A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits.
Regular physical activity helps maintain calorie balance.
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Resources usedDietary 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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Adapted from Presentation developed by:
Alice Henneman, MS, [email protected] ● http://food.unl.edu
University of Nebraska-LincolnExtension in Lancaster County
This publication has been peer-reviewed ● June 2011
The University of Illinois at Chicago-Chicago Partnership for Health Promotion (CPHP) is funded by the USDA Supplemental Nutrition Assistance Program to encourage Chicago
families to make healthier food choices, learn to prepare and consume healthier foods
every day and be more physically active. The CPHP is a program of the UIC
Neighborhoods Initiative. The USDA, UIC and CPHP are equal opportunity providers
and employers. www.cphp.uic.edu