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Steps to a Healthier You & Your Students Too!. Washington State Dairy Council. Plans for today. Discuss the history and background of Dietary Guidelines and federal food guidance systems Review their basic recommendations Consider simple ways to put their messages into practice

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Steps to a Healthier You & Your Students Too!

Washington State

Dairy Council

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Plans for today

  • Discuss the history and background of Dietary Guidelines and federal food guidance systems

  • Review their basic recommendations

  • Consider simple ways to put their messages into practice

  • Make learning fun

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Dietary Guidelines for Americans 2005

  • Basis for Federal Nutrition Policy

  • Scientifically based

  • Updated every 5 years by the US Departments of Health and Human Services (HHS) and Agriculture (USDA)

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Dietary Guidelines for Americans 2005

  • Provides 41 “key recommendations”

  • Places a stronger focus than past guidelines on:

    • Eating nutrient-dense foods, but staying within calorie needs

    • Engaging more frequently in physical activity

  • Communicated to the public via the Food Guidance System

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Look Familiar?

Food for Young Children







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--1992--Food Guide Pyramid

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  • Based on science

  • Based on Dietary Guidelines

  • Focuses on food

  • Created by Center for Nutrition Policy and Promotion of the USDA

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Important Components








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Message: Variety

  • Color bands represent that all food groups are needed each day for health

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Message: Proportionality

  • Differing widths of the color bands suggest about how much food should be eaten from each group

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Message: Moderation

  • Food group bands narrow from bottom to top suggesting to eat nutrient-dense forms of foods

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Message: Physical Activity

  • Steps and person on them symbolize that physical activity should be a part of everyday healthy living

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Additional Messages in the MyPyramid GraphicTo foster implementation


  • The name “MyPyramid” suggests an individual approach

  • The person climbing the steps mentally links each viewer to the image

    Gradual Improvement:

  • The slogan “Steps to a Healthier You” suggests that improvement should happen in stages, over time

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Reasons for Revising—Updating the Science

  • To ensure that the guidance reflects the latest nutrition science:

    • New nutrient standards called the Dietary Reference Intakes (DRI)

    • New Dietary Guidelines

    • Food consumption and composition data

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Reasons for Revising—Improving Implementation

  • To improve the Pyramid’s effectiveness with consumers:

    • Motivational tools—new graphic and slogan

    • Educational tools—education framework, consumer messages, website, and interactive tools

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Dietary Guidelines 2005

  • Key Topic Areas:

    • Adequate nutrients within calorie needs

    • Weight management

    • Physical activity

    • Food groups to encourage

    • Fats

    • Carbohydrates

    • Sodium and Potassium

    • Alcoholic Beverages

    • Food Safety

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Adequate Nutrients Within Calorie Needs

  • Eat a variety of nutrient-dense foods and beverages from the Five Food Groups, while limiting intake of saturated fats, trans fats, cholesterol, added sugars, salt and alcohol

  • Follow a balanced eating pattern (i.e. MyPyramid or DASH Meal Plan)

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Weight Management

  • Keep body weight in a healthy range

  • Balance calories in with calories out for maintenance

  • Increase physical activity and eat fewer calories for weight loss

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Physical Activity

  • Be active to promote health, mental well-being and maintain a healthy weight

  • Disease risk reduction=30 min/day

  • Weight management= 60 min/day

  • Variety of activities (stretching, cardiovascular, resistance exercises)

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Food Groups to Encourage

  • Focus on Fruits

    • 2 cups/day

  • Vary your veggies

    • 2.5 cups/day

  • Get your calcium-rich foods

    • 3 cups/day of fat-free or low fat milk or equivalent milk products

  • Make half your grains whole

    • 3 or more ounce-equivalents

  • Go lean with protein

    • Choose lean meats and poultry

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  • 10% of calories from saturated fat

  • <300 mg/day of cholesterol

  • Keep trans fat consumption low

  • Total fat intake 20-35% of calories

  • Focus on polyunsaturated and monounsaturated fat sources

    • Fish, nuts, vegetable oils

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  • Seek out fiber-rich options

  • Select and prepare foods/beverages with little added sugars or caloric sweeteners

  • Practice good oral hygiene

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Sodium and Potassium

  • Less than 2300 mg of sodium/day

    • Approximately 1 tsp of salt

  • Select and prepare foods with little salt

  • Make potassium-rich food selections

    • Fruits, vegetables and dairy products

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Alcoholic Beverages

  • Drink alcohol sensibly and in moderation

    • Up to 1 drink/day for women

    • Up to 2 drinks/day for men

  • Consider situations in which alcohol should not be consumed and avoid it (i.e. pregnancy, drug interactions, driving, etc.)

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Food Safety

  • To avoid foodborne illness:

    • Wash hands, preparation surfaces and fruits and vegetables (not meat or poultry)

    • Separate raw, cooked and ready-to-eat foods

    • Cook foods to a safe temperature

    • Chill perishable foods promptly and defrost properly

    • Avoid unpasteurized milk and juices, raw or partially cooked eggs, raw or undercooked meats, and raw sprouts

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  • Eat at least 3 ounces of whole grain bread, cereal, rice, crackers or pasta daily

  • Look for “whole”before the grain name on the list of ingredients

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What are “WHOLE” Grains

  • Whole wheat

  • Whole oats/oatmeal

  • Whole-grain corn

  • Popcorn

  • Brown/wild rice

  • Whole rye

  • Whole-grain barley

  • Buckwheat

  • Bulgur (cracked wheat)

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  • Eat more dark green vegetables

  • Eat more orange vegetables

  • Eat more dry beans and peas

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Bok choy


Collard greens

Dark leafy lettuce


Mustard greens

Romaine lettuce


Turnip greens



Dark Green Vegetables

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Orange Vegetables

  • Hubbard squash

  • Pumpkin

  • Sweet potatoes

  • Acorn squash

  • Butternut squash

  • Carrots

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Black beans

Black-eyed peas

Garbanzo beans

Kidney beans


Lima beans

Navy beans

Pinto Beans

Split peas


White beans

Dry Beans and Peas

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  • Eat a variety of fruit

  • Choose fresh, frozen, canned or dried fruit

  • Go easy on fruit juices

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  • Go low-fat or fat-free

  • If you don’t or can’t consume milk, choose lactose-free products or other calcium sources

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  • Know your fats

    • Make most of your fat sources from fish, nuts and vegetable oils

    • Limit solid fats like butter, stick margarine, shortening and lard

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Meat and Beans

  • Choose low-fat or lean meats and poultry

  • Bake it, broil it, or grill it

  • Vary your choices--with more fish, beans, peas, nuts and seeds

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Discretionary Calories

  • These are “extra” or “luxury” calories that can be used for:

    • Additional servings from the Five Food Groups

    • Higher calorie choices within food groups (i.e. sausage vs. lean beef)

    • Calories from solid fats, added sugars and alcohol

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Discretionary Calories

  • Are only available when one chooses low-fat and no-sugar-added types of foods from the Five Food Groups

  • Discretionary calorie allowances range from 100-300 calories depending on calorie needs and activity level

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Physical Activity

  • Find your balance between food and physical activity

    • Be physically active for at least 30 minutes most days of the week

    • Children and teenagers should be physically active for 60 minutes every day, or most days

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Remember the Basics

  • Focus on fruits

  • Vary your veggies

  • Get your calcium-rich foods

  • Make half your grains whole

  • Go lean with protein

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Pull Out Labels

  • Compare different forms of fruit (canned, dried, fresh, juices)

  • Consider which foods are higher in calcium

  • Look for “whole” grains

  • View fat contents of meat, fish and beans

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Label Resources

  • Dairy Council Food Models

  • Nutrition Facts Labels on food packaging

  • “Calcium Facts” bookmark

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Create Collages

  • Use pictures to reinforce key messages

    • MyPyramid collage

    • Vegetables--what qualify as “Dark Green Vegetables”

    • Whole grains

    • Portions/servings

  • Collage Resources

    • Dairy Council Food Models

    • Magazines

    • Food packaging

    • Actual food

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Print Materials: Mini Poster

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Print Materials: Mini Poster

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Mini Poster/Large Poster Ordering

  • Send an e-mail to:

    • [email protected]

    • State that you are an educator

    • You will receive a 50-page tear pad of mini posters, a large poster and an information sheet for FREE!

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Dairy Council Resources

  • MyPyramid magnets

    • $0.30

    • #DC57

  • MyPyramid stickers

    • 60 stickers

    • $2.00

    • #DC88


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MyPyramid Tracker

A tool for those desiring a more advanced analysis of their food intake and physical activity

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Sources for Presentation


    • Toolkit for Health Professionals

    • Key Recommendations

    • Media Graphics


    • For Professionals (MyPyramid—USDA’s New Food Guidance Systempeer-to-peer presentation)

    • Graphics Resources

    • Inside the Pyramid

  • Dairy Council Digest, Vol. 76, No. 3