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USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200. Calorie levels are ... Walk during coffee break 10 minutes. Housework after work 10 ...

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One Size Does Not Fit All!

  • USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200.

  • Calorie levels are based on:

    • Gender

    • Age

    • Activity


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Three Key Messages

  • Make smart choices within and among the food groups.

  • Keep a balance between food intake and physical activity.

  • Get the most nutrients from your calories.


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Anatomy of MyPyramid

  • Activity

  • Variety

  • Moderation

  • Proportionality

  • Personalization

  • Gradual Improvement


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Anatomy of MyPyramid

ACTIVITY

Represented by the steps and the person climbing them.


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Physical Activity Recommendations for Adults

  • At least 30 minutes of physical activity most days of the week for health.

  • To avoid weight gain with age or to lose weight, 60 minutes a day.

  • To maintain weight loss, 60 to 90 minutes per day.


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Moderate physical activities

  • Walking briskly (about 3½ mph)

  • Hiking

  • Gardening/yard work

  • Dancing

  • Golf (walking and carrying clubs)

  • Bicycling (less than 10 mph)

  • Weight training (general light workout)


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Vigorous physical activities

  • Running/jogging (5 mph)

  • Bicycling (more than 10 mph)

  • Swimming (freestyle laps)

  • Aerobics

  • Walking very fast (4½ mph)

  • Heavy yard work, such as chopping wood

  • Weight lifting (vigorous effort)

  • Basketball (competitive)


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My Daily Activity Plan

Brisk walk – 20 minutes

Walk during coffee break – 10 minutes

Stretching and strength training while watching evening news – 20 minutes

GOAL:

60 min

Housework after work – 10 minutes


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Anatomy of MyPyramid

  • VARIETY

    The six color bands represent the five food groups, plus oils. This illustrates that foods from all groups are needed daily.

Grains

Vegetables

Fruit

OILS

Milk

Meat &

Beans


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Whole Grains

  • Whole-wheat flour

  • Bulgur (cracked wheat)

  • Oatmeal

  • Whole cornmeal

  • Brown rice

  • Kasha (buckwheat groats)


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Refined Grains

  • White flour

  • Degermed cornmeal

  • Most pastas

  • White rice


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Make Half Your Grains Whole

  • Check ingredient lists on labels.

  • Look at dietary fiber on Nutrition Facts panel.

  • Select 100% whole grain 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 Intakes

  • Females

    • Sedentary: 26-50 years: 6 oz equivalents

      51 and over: 5 oz equivalents

    • Mod. Active: 26 and over: 6 oz equivalents

  • Males

    • Sedentary: 21-40 years: 8 oz equivalents

      41-60 years: 7 oz equivalents

      61 and over: 6 oz equivalents

    • Mod. Active: 26-45 years: 9 oz equivalents

      46-65 years: 8 oz equivalents

      66 and over: 7 oz equivalents


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Vary Your Veggies

  • Includes weekly recommendations for:

    • Dark green vegetables

    • Orange vegetables

    • Legumes

    • Starchy vegetables

    • Other vegetables


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Vary Your Veggies

  • Buy fresh veggies in season.

  • Select high potassium veggies.

  • Use more fresh or frozen, less canned (except low sodium).

  • Have salad with dinner every night.

  • Add veggies to casseroles, pasta sauce, quick breads, etc.

  • Select fast food salad rather than fries.

  • Choose dark salad greens over iceberg.


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Vegetables:Recommended Intakes

  • Females

    • Sedentary: 26-50 years: 2½ cups

      51 and over: 2 cups

    • Mod. Active: 26 and over: 2½ cups

  • Males

    • Sedentary: 21-60 years: 3 cups

      61 and over: 2½ cups

    • Mod. Active: 26-45 years: 3½ cups

      46 and over: 3 cups


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Focus on Fruits

  • Use fruits in salads, toppings, desserts, and for snacks.

  • Keep dried fruit handy for snacks.

  • Cut up fruit on cereal, pancakes, and waffles.

  • Include canned and frozen fruits.

  • Select fruits and juices high in potassium.

  • Buy in season.

  • Choose fruit more often than juice.


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Fruits:Recommended Intakes

  • Females

    • Sedentary: 26 and over: 1½ cups

    • Mod. Active: 26-50 years: 2 cups

      51 and over:1½ cups

  • Males

    • Sedentary: 19 and over: 2 cups

    • Mod. Active: 26 and over: 2 cups


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Get Your Calcium Rich Foods

  • Focus on fat-free or low-fat milk.

  • Drink fat-free or low-fat milk with 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

  • Male and female adults, as well as 9 to 18 year olds, and some younger children, should have 3 cups of milk or equivalent daily.


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Go Lean With Protein

  • Select leanest cuts of meat.

  • Trim all fat and remove skin from poultry.

  • Prepare with no added fat.

  • Choose lean luncheon meats.

  • Eat fish and beans often.

  • Select omega-3 FA-rich fish more often (except high-risk groups … see: www.cfsan.fda.gov).

  • Include nuts in snacks, salads, and main dishes.


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Meat and Beans:Recommended Intakes

  • Females

    • Sedentary: 26 and over: 5 oz equivalents

    • Mod. Active: 26-50 years: 5½ oz equivalents

  • Males

    • Sedentary: 21-40 years: 6½ oz equivalents

      41-60 years: 6 oz equivalents

      61 and over: 5½ oz equivalents

    • Mod. Active: 26-65 years: 6½ oz equivalents

      66 and over: 6 oz equivalents


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Oils: Tips for Healthy Choices

  • Use vegetable oils rather than solid fats.

  • Substitute nuts for meat or cheese as snack or in a meal.

  • Choose omega-3 FA-rich fish (except high-risk groups: see: www.cfsan.fda.gov)

  • Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol.

  • Select foods prepared with little or no fat or oil.

  • Select lean or low-fat foods most often.


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Oils: Recommended Intakes

  • Females

    • Sedentary: 19-30 years: 6 tsp

      31 and over: 5 tsp

    • Mod. Active: 19-30 years: 7 tsp

      31 and over: 6 tsp

  • Men

    • Sedentary: 19-30 years: 7 tsp

      31 and over: 6 tsp

    • Mod. Active: 19-30 years: 8 tsp

      31 and over: 7 tsp


Chemical bonds in fats l.jpg

H

H

|

|

-C

-

C-

|

|

H

H

H

H

|

|

-C

=

C-

Chemical Bonds in Fats

Saturated fatty acid/hydrogenated fats

Unsaturated fatty acid

Carbon-Carbon Double Bond

Carbon-Carbon Single Bond


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H

|

-C

=

C-

|

H

H

H

|

|

-C

=

C-

Trans Fats

Trans fatty acids

Cis fatty acids


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Trans Fats in Food Supply



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Anatomy of MyPyramid

MODERATION

Each food group narrows toward the top:

Base: foods with little or no solid fats or added sugars.

Top: foods with more added sugars and/or solid fats.



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Anatomy of MyPyramid

PROPORTIONALITY

The food group bands have different widths - a general guide to the proportion to eat from each group.


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Anatomy of MyPyramid

PERSONALIZATION

The person on the steps, the URL, and the slogan, stress finding the amount of foods YOU need daily.


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Anatomy of MyPyramid

GRADUAL IMPROVEMENT

Suggested by the slogan. People can take small steps each day to improve their diet and lifestyle.


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Using MyPyramid

  • Determine your calorie needs.

    • Use table or go to MyPyramid.gov.

    • Values based on calories needed to maintain a healthy body weight.

    • Your personal calorie needs may be more or less.

    • Consider your body weight goals.


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MyPyramid Food Intake Pattern Calorie Levels MALES FEMALES Sedentary Mod.Active Active Sedentary Mod.Active Active AGE



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Using MyPyramid

  • Determine your calorie needs.

  • Review amount to eat from each food group.


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Using MyPyramid

  • Determine your calorie needs.

  • Review amount to eat from each food group.

  • Plan meals and snacks.

    • See tips on MyPyramid.gov

    • Try new foods and healthy preparation methods.

    • Get the family involved.


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Get Real with Portions

  • Be aware of portion distortion.

  • Choose reasonable portion sizes.

  • Use smaller plates.

  • Eat slowly and stop when comfortably full.


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BAGEL

20 Years Ago

Today

140 calories

3-inch diameter

350 calories

6-inch diameter

Calorie Difference: 210 calories


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CHEESEBURGER

Today

20 Years Ago

333 calories

590 calories

Calorie Difference: 257 calories


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SODA

20 Years Ago

Today

85 Calories

6.5 ounces

250 Calories

20 ounces

Calorie Difference: 165 Calories


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Portion sizes: Cheese

1½ 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: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball


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Portion sizes: 1 teaspoon & 1 tablespoon

1 teaspoon = the tip of a thumb to the first joint

1 tablespoon = 3 thumb tips


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Using MyPyramid

  • Determine your calorie needs.

  • Review amount to eat from each food group.

  • Plan meals and snacks.

  • Keep food records or use My Pyramid Tracker on line.


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Using MyPyramid

  • Determine your calorie needs.

  • Review amount to eat from each food group.

  • Plan meals and snacks.

  • Keep food records or use My Pyramid Tracker on line.

  • Balance food intake with physical activity.


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Using MyPyramid

  • Determine calorie needs.

  • Review amount to eat from each food group.

  • Plan meals and snacks.

  • Keep food records or use My Pyramid Tracker on line.

  • Balance food intake with physical activity.

  • Assess how you are doing.


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Resources

  • mypyramid.gov – official website of the new food guidance system

  • www.nutrition.gov - federal portal to many nutrition and health websites

  • www.nal.usda.gov/fnic - reliable nutrition resources for consumers and professionals

  • edis.ifas.ufl.edu – University of Florida/IFAS downloadable Extension publications


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Acknowledgements

Developed by Linda B. Bobroff, Ph.D., RD, Professor and Extension Nutrition Specialist, Dept. of Family, Youth and Community Sciences, IFAS, University of Florida, June 2005

Portions 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


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