Is your diet balanced mypyramid steps to a healthier you
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Is Your Diet Balanced MyPyramid: Steps To A Healthier You. Janice Hermann, PhD, RD/LD Oklahoma Cooperative Extension Service Nutrition Specialist. MyPyramid. Guide for planning a healthful diet. MyPyramid: Food Groups. Grains Vegetables Fruits Oils Milk Meat and Beans.

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Is Your Diet Balanced MyPyramid: Steps To A Healthier You

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Is your diet balanced mypyramid steps to a healthier you

Is Your Diet BalancedMyPyramid: Steps To A Healthier You

Janice Hermann, PhD, RD/LD

Oklahoma Cooperative Extension Service

Nutrition Specialist


Mypyramid

MyPyramid

  • Guide for planning a healthful diet


Mypyramid food groups

MyPyramid: Food Groups

  • Grains

  • Vegetables

  • Fruits

  • Oils

  • Milk

  • Meat and Beans


Mypyramid diet plan

MyPyramid Diet Plan

  • Recommended calorie intake based on:

    • Gender

    • Age

    • Physical Activity

  • Amount of food recommended from each food group is based on calorie level


Example 2 000 calorie mypyramid plan

Example 2,000 Calorie MyPyramid Plan

  • 6 ouncesGrains

  • 2 ½ cupsVegetables

  • 2 cupsFruits

  • 3 cupsMilk

  • 5 ½ ouncesMeat and Beans

  • 6 teaspoonsOil

  • 267Discretionary Calories

  • 6–8 cupsFluid


Grain group make half your grains whole

Grain Group: Make Half Your Grains Whole

  • Any food made from grains

    • Whole grains

    • Refined grains

  • Half the grains should whole grains


Grain group make half your grains whole1

Grain Group: Make Half Your Grains Whole

  • In general 1 ounce from the grains group is:

    •  1 slice of bread

    • 1 cup of ready-to-eat cereal

    • ½ cup of cooked rice, cooked pasta, or cooked cereal


Vegetable group vary your veggies

Vegetable Group: Vary Your Veggies

  • Any vegetable or 100% vegetable juice

  • Five subgroups

    • Dark green

    • Orange

    • Dry beans and peas

    • Starchy

    • Other


Vegetable group vary your veggies1

Vegetable Group: Vary Your Veggies

  • In 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 fruits

Fruit Group: Focus on Fruits

  • Any fruit or 100% fruit juice

  • Choose fruits without added sugar


Fruit group focus on fruits1

Fruit Group: Focus on Fruits

  • In general 1 cup from the fruit group is:

    •  1 cup of fruit or 100% fruit juice

    • ½ cup of dried fruit


Milk group get your calcium rich foods

Milk Group: Get Your Calcium-Rich Foods

  • Milk 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 foods1

Milk Group: Get Your Calcium-Rich Foods

  • In general 1 cup from the milk group is:

    •  1 cup of milk or yogurt

    • 1 ½ ounces of natural cheese

    • 2 ounces of processed cheese


Meat and beans group go lean with protein

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 protein1

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 fish

    • ¼ cup cooked dry beans

    • 1 egg

    • 1 tablespoon of peanut butter

    • ½ ounce of nuts or seeds


Oils know your oils

Oils: Know Your Oils

  • Liquid at room temperature

  • From plants and from fish


Is your diet balanced mypyramid steps to a healthier you

Oils

  • Oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats

  • While some oil is needed for health, oils still contain calories.


Solid fats

Solid Fats

  • Some plant oils, such as coconut oil and palm kernel oil, are high in saturated fats

    • These are considered as solid fats 

  • Solid fats are not counted as oils, they are counted as “extra” calories


Discretionary or extra calories

Discretionary or “Extra” Calories

  • Choose

    • Lowest fat

    • No-sugar-added

  • Left over calories are “extra” calories

  • “Extra” calories can be used on:

    • Solid fats

    • Added sugars

    • Alcohol

    • Extra food from food groups 


Summary

Summary

  • Eating the suggested amounts of foods from each MyPyramid food group can help you get the nutrients you need within your recommended calories


Summary1

Summary

  • Choose 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


Summary2

Summary

  • Make half your grains whole grain

  • Eat a variety of vegetables

  • Choose fruits without added sugar

  • Choose fat-free or low-fat milk and milk products

  • Choose lean or low-fat meats and poultry

  • Most fats should be polyunsaturated or monounsaturated fats


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