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MyPyramid for a Healthy Family. www.healthierus.gov/dietaryguidelines. 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. Three Key Messages.

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one size does not fit all
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
three key messages
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.
what does the pyramid teach us
What Does the PyramidTeach Us?
  • Activity
  • Variety
  • Moderation
  • Proportionality
  • Personalization
  • Gradual Improvement
be active
Be Active!

ACTIVITY

Represented by the steps and the person climbing them.

physical activity recommendation for children and youth
Physical Activity Recommendation for Children and Youth
  • At least 60 minutes of physical activity most (preferably all) days of the week.
moderate physical activities
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)
vigorous physical activities
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)
my daily activity plan
My Daily Activity Plan

DAILY GOAL:

60 min

Team sport in gym class or after school – 30 minutes

Stretch and/or lift weights while watching TV – 20 minutes

Walk the dog – 10 minutes

eat a varied diet
Eat a Varied Diet!
  • VARIETY

The six color bands represent the five food groups, plus oils. Foods from all groups are needed daily.

Grains

Vegetables

Fruit

OILS

Milk

Meat &

Beans

whole grains
Whole Grains
  • Whole-wheat flour
  • Bulgur (cracked wheat)
  • Oatmeal
  • Whole cornmeal
  • Brown rice
  • Kasha (buckwheat groats)
make half your grains whole
Make Half Your Grains Whole
  • Check ingredient lists on labels.
  • Look at dietary fiber on Nutrition Facts panel.
  • Make gradual changes … build up to 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.
grains recommended intakes
Grains: Recommended Intakes
  • Children
    • 4 to 8 years: 5 to 6 oz equivalents
  • Females
    • 9 to 13 years: 5 oz equivalents
    • 14 to 18 years: 6 oz equivalents
  • Males
    • 9 to 13 years: 6 oz equivalents
    • 14 to 18 years: 7 oz equivalents

These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values.

vary your veggies
Vary Your Veggies
  • Help your children enjoy:
    • Dark green vegetables
    • Orange vegetables
    • Legumes
    • Starchy vegetables
    • Other vegetables
vary your veggies18
Vary Your Veggies
  • Set a good example!
  • Buy fresh veggies in season.
  • Use more fresh or frozen, less canned (except low sodium).
  • Have cut veggies available for snacks.
  • Have salad with dinner every night.
  • Add veggies to casseroles, pasta sauce, quick breads, etc.
  • Select fast food salad rather than fries, at least sometimes.
  • Choose dark salad greens over iceberg.
vegetables recommended intakes
Vegetables:Recommended Intakes
  • Children
    • 4 to 8 years: 1½ cups
  • Females
    • 9 to 13 years: 2 cups
    • 14 to 18 years: 2½ cups
  • Males
    • 9 to 13 years: 2½ cups
    • 14 to 18 years: 3 cups

These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values.

focus on fruits
Focus on Fruits
  • Use fruits in salads, side dishes,main dishes, desserts, and for snacks.
  • Keep fresh and dried fruit handy for snacks.
  • Cut up fruit on cereal, pancakes, and waffles.
  • Include canned and frozen fruits.
  • Buy in season.
  • Be adventurous and try unusual fruits.
  • Choose fruit more often than juice.
  • Limit juice to about 6 ounces a day.
fruits recommended intakes
Fruits:Recommended Intakes
  • Children
    • 4 to 8 years: 1½ cups
  • Females
    • 9 to 18 years: 1½ cups
  • Males
    • 9 to 13 years: 1½ cups
    • 14 to 18 years: 2 cups

These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values.

get your calcium rich foods
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
milk recommended intake
Milk:Recommended Intake
  • Children 2 to 8 years: 2 cups milk or equivalent
  • Young people 9 to 18 years: 3 cups milk or equivalent.

These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values.

go lean with protein
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 beans as main dishes.
  • Eat fatty fish in moderation.
  • Include nuts in snacks, salads, and main dishes.
meat and beans recommended intakes
Meat and Beans:Recommended Intakes
  • Children
    • 4 to 8 years: 3 to 4 ounce equivalents
  • Females
    • 9 to 18 years: 5 oz equivalents
  • Males
    • 9 to 13 years: 5 oz equivalents
    • 14 to 18 years: 6 oz equivalents

These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values

oils tips for healthy choices
Oils: Tips for Healthy Choices
  • Use vegetable oils and soft margarine rather than solid fats.
  • Substitute nuts for meat or cheese as snack or in a meal sometimes.
  • Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol.
  • Select foods prepared with little or no fat.
  • Select lean or low-fat foods most often.
oils recommended intakes
Oils: Recommended Intakes
  • Children
    • 4 to 8 years: 4 teaspoons
  • Females
    • 9 to 18 years: 5 teaspoons
  • Males
    • 9 to 13 years: 5 teaspoons
    • 14 to 18 years: 6 teaspoons

These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values.

select foods for best nutrition
Select Foods for Best Nutrition

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.

eat recommended amount from each food group
Eat Recommended Amount from Each Food Group

PROPORTIONALITY

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

make it your pyramid
Make It Your Pyramid!

PERSONALIZATION

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

take it one step at a time
Take It One Step At A Time

GRADUAL IMPROVEMENT

Suggested by the slogan. Take small steps each day to improve your diet and lifestyle.

let s practice using mypyramid
Let’s Practice Using MyPyramid
  • Determine calorie needs for you or one of your children.
  • Review amount to eat from each food group.
  • Plan meals and snacks. Remember:
    • Include whole grains
    • Add fruits and veggies
    • Limit fats and sugars
    • Use healthy food preparation methods
    • Plan healthful snacks
get real with portions
Get Real with Portions
  • Children and adults eat more when served larger portions!
  • Be aware of portion distortion.
  • Choose reasonable portion sizes.
  • Use smaller plates.
  • Eat slowly and stop when comfortably full.
bagel
BAGEL

20 Years Ago

Today

140 calories

3-inch diameter

350 calories

6-inch diameter

Calorie Difference: 210 calories

slide40

CHEESEBURGER

Today

20 Years Ago

333 calories

590 calories

Calorie Difference: 257 calories

slide41

SODA

20 Years Ago

Today

85 Calories

6.5 ounces

250 Calories

20 ounces

Calorie Difference: 165 Calories

portion sizes cheese
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)

portion sizes meat
Portion sizes: Meat

3 oz. cooked meat, fish, or poultry = a deck of cards

portion sizes and 1 cup
Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball

portion sizes 1 teaspoon 1 tablespoon
Portion sizes: 1 teaspoon & 1 tablespoon

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

1 tablespoon = 3 thumb tips

tips for parents
Tips for Parents
  • Involve children in meal planning and food preparation (age appropriate).
  • Children over two need planned meals and healthful snacks.
  • Prepare nutritious, tasty, age-appropriate foods and model good eating habits.
  • Let children decide how much they will eat, or even if they will eat at a given meal or snack.
more tips for parents
More Tips for Parents
  • It may take many tastes for children to enjoy a new food … give it time!
  • Don’t be a short-order cook!
  • Never force children to clean their plates!
  • Enjoy fruit for “dessert.”
  • Turn off the TV during meals.
  • Have pleasant conversations at mealtime.
resources
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
  • How to Get Your Kid to Eat, But Not Too Much, by Ellyn Satter. Excellent resource for parents.
acknowledgements
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