Understanding MyPyramid And Dietary Guidelines Old Food Guide Pyramid.
the FOOD Pyramid Steps to a healthier you Its New! The new MyPyramid was designed to help you make...
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Transcript of the FOOD Pyramid Steps to a healthier you Its New! The new MyPyramid was designed to help you make...
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the FOOD Pyramid
Steps to a healthier you
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It’s New!▲ The new MyPyramid was designed to help you make
healthy eating choices every day!▲ Video:
http://www.mypyramid.gov/global_nav/media_animation-presentation_eng_pc.html
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The Food PyramidSteps to a healthier you
GRAINSVEGETABLE
SFRUITS OILS MILK
MEAT & BEANS
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Food Intake Patterns
Calorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200
Fruits 1 cup 1 cup 1.5 cups
1.5 cups
1.5 cups
2 cups
2 cups
2 cups
2 cups
2.5 cups
2.5 cups
2.5 cups
Vegetables 1 cup 1.5 cups
1.5 cups
2 cups
2.5 cups
2.5 cups
3 cups
3 cups
3.5 cups
3.5 cups
4 cups
4 cups
Grains 3 oz 4 oz 5 oz 5 oz 6 oz 6 oz 7 oz 8 oz 9 oz 10 oz 10 oz 10 oz
Meat and Beans
2 oz 3 oz 4 oz 5 oz 5 oz 5.5 oz 6 oz 6.5 oz 6.5 oz 7 oz 7 oz 7 oz
Milk 2 cups
2 cups
2 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Oils 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp
Discretionary calorie allowance
165 171 171 132 195 267 290 362 410 426 512 648
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▲Be active at least 30 minutes most days of the week.
▲Children should be active 60 minutes every day or most days a week.
Find Your Balance Between Food and Physical Activity
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Servings Daily: 6 ounces Major Nutrient: Carbohydrates, Fiber Serving: 1 oz = 1 slice bread, 1 cup dry cereal, or ½ cup pasta or
rice Tips: eat at least 3 oz of whole grains each day
= 1 cup/ 1oz
= 1 serv.
= 1serv
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Servings Daily: 2 ½ cups Major Nutrient: Vitamins, Fiber Serving: ½ cup of chopped cooked or raw,
1 cup leafy Tips: Eat more dark green
and orange vegetables, eat more dry beans and peas = ½ cup
=1 cup
= ½ cup
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Servings Daily 2 cups Major Nutrient: Vitamins, Fiber Serving: 1 medium piece of fruit = 1 cup
½ cup raw or canned ¾ cup of 100% juice
Tips: eat a variety of fruit, go easy on juices (water it down)
=1 cup each
=1/2 cup each
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OilsKnow your fats
Servings Daily: 6 teaspoons / Sparingly Major Nutrient: Fat
Tip: Watch for it in foods such as nuts, olives, mayonnaise, salad dressing
Tip: Use canola, olive, peanut, soybean, corn safflower or unflower oil
Tip: Make most of your fat sources from fish, nuts and vegetable oils.
Tip: Limit solid fats such as butter and shortening
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Servings Daily 3 cups Major Nutrient: Minerals, Protein Serving 1 oz cheese or 1 cup milk/yogurt Tips: go low-fat or fat free, it you can’t
consume milk, choose other calcium sources
= 1oz
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Servings Daily: 5 ½ ounces Major Nutrient: Protein Serving: 1 oz meat = 1 egg = 1 T peanut
butter = ¼ cup cooked beans = ½ oz nuts or seeds
Tips: choose low fat or lean meats, bake, broil or grill. Vary protein.
oWhat do vegetarian’s eat?
= 3oz.
= 3 oz
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What your plate should look like
unbalanced balanced
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Sample Menu http://www.mypyramid.gov/downloads/
sample_menu.pdf
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The Dietary Guidelines
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1. Get adequate nutrients within the calorie needs
Caloric BreakdownCarbohydrates: 55-60%Fat: No more than 30%Protein: 10-15 %
Average American eats too much fat, sugar, calories & sodium
Average American doesn’t eat enough fiber.
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2. Manage weight, balance food intake with exercise
output
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3. Be physically active each day
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4. Choose a variety of fruits, vegetables, whole grains and fat free
or low fat milk products daily.
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5. Monitor your intake of fats
Watch for naturally occurring invisible fat in foods such as avocados, olives, milk, eggs, etc…
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6. Choose carbohydrates wisely
Choose fruits, vegetables and whole grains. Limit sugar.
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7. Watch your intake of sodium
What can too much salt/sodium do to your body? Can cause high blood pressure and heart disease.
Where does it hide? In prepared foods (frozen, canned, etc.)
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8. If you drink alcohol do so in moderation
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9. Keep food safe to eat
You Are What You Eat.
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Nutrients – Energy Producing
Carbohydrates• Provides Energy
Protein• Builds and Repairs Body Tissue
Fat• Insulation, Protection, Reserve
Energy
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Nutrients – non energy producing
Vitamins• Assists in the biochemical reactions
related to the metabolic process
Minerals• Skeletal structure
Water• Hydration, most essential to life
Fiber• Digestion of food