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Eating According to MyPyramid

Eating According to MyPyramid. Drexel University Nutrition Center. Some slides adapted from University of Nebraska Lincoln (www.lancaster.unl.edu) and www.MyPyramid.gov. Project Sponsors. USDA project funded through the Food Stamp Program. School District of Philadelphia.

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Eating According to MyPyramid

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  1. Eating According to MyPyramid Drexel University Nutrition Center Some slides adapted from University of Nebraska Lincoln (www.lancaster.unl.edu) and www.MyPyramid.gov

  2. Project Sponsors • USDA project funded through the Food Stamp Program • School District of Philadelphia • Nutrition Center, Department of Bioscience & Biotechnology Drexel University Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at 800-692-7462. This institution is an equal opportunity provider and employer.

  3. Eat.Right.Now Nutrition Education Program • Mission: to provide nutrition education to food stamp eligible adults and children in the Philadelphia community • Official Nutrition Education Program of the School District of Philadelphia • Nutrition activities provided by trained nutrition educators

  4. Nutrition education in the classroom Nutrition lessons for teachers Health fairs, Science fairs Assembly programs Girls and Boys Clubs Cooking clubs Fruit markets What We Do • Training for School Personnel • Home and School meetings • Parent workshops • School Health Council • Sports Nutrition • Career fairs

  5. Introduction to MyPyramid • Shows us how to eat healthy • Lists types of healthy foods • Shows us healthy amounts of food to eat • Tells us how much physical activity we need a day • Based on a 2,000 calorie diet

  6. MyPyramid Meat & Beans Grains Milk Vegetables Oils Fruits

  7. Key messages from Dietary Guidelines Focus on fruits. Vary your veggies. Get your calcium-rich foods. Make half your grains whole. Go lean with protein. Know the limits on fats, salt, & sugars.

  8. My Pyramid

  9. What does a standard “portion” look like? MyPyramid gives specific guidelines about types and amounts of food Recommendations are based on a 2,000 calorie diet

  10. Consume 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) MyPyramid: Fruits Equivalents to 1 cup: • 1 cup 100% fruit juice • 1 cup of fruit • ½ cup dried fruit • 1 large orange or banana

  11. MyPyramid: Vegetables • Consume 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet) Equivalents to 1 cup: • 1 cup raw or cooked vegetables • 1 cup vegetable juice • 2 cups raw leafy greens • 1 medium baked potato

  12. MyPyramid: Milk • Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products (for a 2,000 calorie diet) • Equivalents to 1 cup: • 1 cup (8 oz) milk • 1 cup yogurt • 1 1/2 ounces natural cheese • 2 ounces processed cheese • 1 cup pudding made with milk

  13. MyPyramid: Grains • Consume at least 6 ounce-equivalents per day of grain products (for a 2,000 calorie diet) • At least half of those grains consumed should be whole grains • Equivalents to 1 ounce: • 1 slice bread • ½ cup cooked pasta, rice or cereal • 1 cup ready-to-eat cereal • 1 small 6-inch flour tortilla • 3 cups air- popped popcorn

  14. MyPyramid: Meat & beans • Consume at least 5½ ounce-equivalents per day (for a 2,000 calorie diet) • Choose lean meat and poultry. Vary your choices – choose more fish, beans, peas, nuts and seeds. • Equivalents: • 1 ounce meat, poultry or fish • ¼ cup cooked dry beans or peas • 1 egg • 1 tablespoon peanut butter • ½ ounce of nuts or seeds

  15. MyPyramid: Oils • Consume at least 6 tsp of oils per day (for a 2,000 calorie diet) • Choose heart healthy oils such as olive, canola, corn and sunflower oil • Some foods are naturally high in oils, such as nuts, olives, avocados and some fish

  16. Portion sizes: Cheese 1½ ounces of natural cheese = 6 dice 2 ounces of processed cheese = 8 dice

  17. Portion sizes: ½ cup and 1 cup 1 cup ready-to-eat cereal = 1 baseball ½ cup cooked pasta, rice or cereal = ½ baseball

  18. Portion sizes: Meat 3 ounces cooked meat, fish, or poultry = a deck of cards

  19. Portion sizes:1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips

  20. What is the difference between a portion and a serving? • Portion- amount of a food item you eat at one time • Amount served in a restaurant • Amount offered in packaged foods • Amount you choose to put on your plate • Serving- a unit of measure listed on a food product’s Nutrition Facts panel. • It tells the amount of calories and other nutrients in that particular serving of food. • Examples: cup or ounce

  21. Does this bagel count as one portion or one serving? • It counts as one portion! • Counts as 4 servings of grains according to MyPyramid

  22. MyPyramid Points to Remember • Make half your grains whole • Vary your fruits and vegetables • Get your calcium-rich foods • Go lean with protein • Watch portion sizes • Eat from all food groups every day • Choose less foods with added fat and sugar from each food group • Consume more foods from the grain, dairy, vegetable and fruit groups

  23. Any Questions??

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