Teaching mypyramid
1 / 92

- PowerPoint PPT Presentation

  • Updated On :

Teaching MyPyramid. Karen Sherbondy, RD, LD FNEP Special Projects Coordinator University of Missouri Extension. Questions About…. Colors in MyPyramid How Do Foods Fit and Why? Oils Discretionary Calories Portion Sizes Differences in Nutrient Needs. Answers . . . . Session discussion

I am the owner, or an agent authorized to act on behalf of the owner, of the copyrighted work described.
Download Presentation

PowerPoint Slideshow about '' - kele

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.

- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript
Teaching mypyramid l.jpg

Teaching MyPyramid

Karen Sherbondy, RD, LD

FNEP Special Projects Coordinator

University of Missouri Extension

Questions about l.jpg
Questions About…..

  • Colors in MyPyramid

  • How Do Foods Fit and Why?

  • Oils

  • Discretionary Calories

  • Portion Sizes

  • Differences in Nutrient Needs

Answers l.jpg
Answers . . .

  • Session discussion

  • Handouts

    • Developmentally Appropriate Responses to MyPyramid Questions

    • Teaching MyPyramid Portion Sizes

Mypyramid colors l.jpg
MyPyramid Colors

  • Colors that work together (graphic artists and USDA)

  • No hidden meaning in the color chosen for a group

  • Did not want red for Meat and Beans Group

    • Did not want to imply red meat

Anatomy of mypyramid l.jpg










Anatomy of MyPyramid


6 color bands

represent the 5 different

food groups

and oils

Foods from all

colors are

needed daily

Anatomy of mypyramid6 l.jpg










Anatomy of MyPyramid


Different food

group bands

shown by

different widths

Widths are a

general guide

to proportions

How do foods fit and why l.jpg
How Do Foods Fit and Why?

  • Grains

    • Based on flour equivalents

  • Milk

    • Based on calcium content

  • Meat and Beans

    • Based on protein content

How do foods fit and why8 l.jpg
How Do Foods Fit and Why?

  • Fruits

    • Based on major nutrients (potassium, fiber, Vitamin C, folate)

  • Vegetables

    • Based on major nutrients (potassium, fiber, Vitamins A, C, E and folate)

    • Potato and potato chip in vegetable group (same vegetable)

Tomato fruit or vegetable l.jpg
Tomato-Fruit or Vegetable?

  • Botanically a fruit

  • A tomato is the ovary, together with its seeds, of a flowering plant

Tomato fruit or vegetable10 l.jpg
Tomato-Fruit or Vegetable?

  • Used like a vegetable from a culinary perspective

  • Typically served as a meal, or part of a main course of a meal

    • It would be considered a vegetable (a culinary term which has no botanical meaning)

Tomato fruit or vegetable11 l.jpg
Tomato-Fruit or Vegetable?

  • See Responses handout for explanation

  • MyPyramid-Vegetable Group

Why are beans in 2 groups l.jpg
Why Are Beans in 2 Groups?

  • In both Vegetable and Meat and Beans Group

  • Couldn’t recommend nuts and beans as alternates in meat group because of their higher calories-

    • Person would have too many calories if chose all their meat ounce equivalents as nuts

Beans l.jpg

  • Can count a portion as either Vegetable Group or Meat and Beans Group

  • Can’t count the same portion in 2 groups


How do we count bacon l.jpg
How Do We Count Bacon?

“According to the USDA-ARS Pyramid Servings Database, bacon has some meat servings plus a lot of solid fat.  So it can “count” in the meat group, but must also be considered as a source of solid fat.”

Trish Britten, USDA, Center for Nutrition Policy and Promotion

Bacon l.jpg

  • Counts as both meat and solid fat

  • Technically can “count” in the Meat and Beans Group

  • Is a solid fat

  • Counts as discretionary calories

  • 2 slices-

    • 1 ½ tsp (6 gm) solid fat

    • 85 calories 55 calories from fat

    • Protein-6 gm

So which is it l.jpg
So Which Is It?

  • Some foods are very confusing- where do we count them?

  • Technically, a food may be classified in a certain food group

  • Need to look at amount of discretionary calories food contains

  • Emphasize the most nutrient dense, healthier choice the majority of the time

Examples l.jpg

  • Potato chips- Vegetable

  • Ice cream-Milk

  • Bacon-Meat

Would you choose this meal l.jpg
Would You Choose This Meal?

3 food groups- but are these the best choices?

Remember l.jpg
Remember . . .

The Dietary Guidelines emphasize lower fat choices and keeping calories in balance

Why is it important to consume oils l.jpg
Why Is It Important to Consume Oils?

  • Most fats we eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats

  • Oils are the major source of MUFAs and PUFAs in the diet

  • PUFAs contain essential fatty acids

    • Fatty acids that are necessary for health

Slide22 l.jpg

  • Because oils contain these essential fatty acids, there is an allowance for oils in MyPyramid separate from the discretionary calorie allowance

Slide23 l.jpg

  • Not a food group but need some each day for good health

  • Yellow band on MyPyramid represents need for oils

Slide24 l.jpg

  • Fats that are liquid at room temperature

  • Come from many different plants and from fish

Slide25 l.jpg

  • Most oils are

    • High in monounsaturated or polyunsaturated fats

    • Low in saturated fats

  • From plant sources (vegetable and nut oils)

    • Do not contain any cholesterol

  • No foods from plants sources contain cholesterol

    • Cholesterol is from animal fat

Slide26 l.jpg

  • Common oils

    • Canola oil

    • Corn oil

    • Cottonseed oil

    • Olive oil

    • Safflower oil

    • Soybean oil

    • Sunflower oil

  • Oils used mainly as flavorings

    • Walnut oil

    • Sesame oil

Slide27 l.jpg

  • Foods naturally high in oils

    • Nuts

    • Olives

    • Some fish

    • Avocados

Slide28 l.jpg

  • Foods that are mainly oil include:

    • Mayonnaise

    • Certain salad dressings

    • Soft (tub or squeeze) margarine with no trans fats

Slide29 l.jpg

  • Tropical oils (coconut oil, palm and palm kernel oil) are high in saturated fats

  • Should be considered to be solid fats

= Solid Fat

Solid fats l.jpg
Solid Fats

  • Solid fats

  • Solid at room temperature

    • Examples-butter and shortening

  • Come from many animal foods

  • Can be made from vegetable oils through a process called hydrogenation

Solid fats31 l.jpg
Solid Fats

  • Some common solid fats are:

    • Butter

    • Beef fat (tallow, suet)

    • Chicken fat

    • Pork fat (lard)

    • Stick margarine

    • Shortening

What s the difference l.jpg
What’s the Difference?

  • All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids

  • Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats

What s the difference33 l.jpg
What’s the Difference?

  • Solid fats contain more saturated fats and/or trans fats than oils

  • Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood

    • Increases risk for heart disease

But remember l.jpg
But Remember. . . .

  • Oils still contain calories

  • Amount of oil consumed needs to be limited to balance total calorie intake

  • Nutrition Facts label provides information to help us make smart choices

How do i count the oils l.jpg

Amount of food

 Teaspoons /grams

 Approximate calories

 Approximate calories

Amount of oil

Calories from oil

Total calories


Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower)

1 Tbsp

3 tsp/14 g



Foods rich in oils:

Margarine, soft (trans fat free)

1 Tbsp

2 ½ tsp/11 g




1 Tbsp

2 ½ tsp/11 g



Mayonnaise-type salad dressing

1 Tbsp

1 tsp/5 g



Italian dressing

2 Tbsp

2 tsp/8 g



Thousand Island dressing

2 Tbsp

2 ½ tsp/11 g



Olives, ripe, canned

4 large

½ tsp/ 2 g




½ med

3 tsp/15 g



Peanut butter*

2 T

4 tsp/ 16 g



Peanuts, dry roasted*

1 oz

3 tsp/14 g



Mixed nuts, dry roasted*

1 oz

3 tsp/15 g



Cashews, dry roasted*

1 oz

3 tsp/13 g



Almonds, dry roasted*

1 oz

3 tsp/15 g




1 oz

4 tsp/18 g



Sunflower seeds*

1 oz

3 tsp/14 g



How Do I Count the Oils?


What about calories l.jpg
What About Calories?

Think of your calories like a budget

Extras ordiscretionary calories


(IF you have any left to spend!)

Essential calories l.jpg
Essential Calories

  • Essential calories- the minimum calories required to meet your nutrient needs

  • Best nutrient choices are foods with

    • The least amount of fat

    • No added sugar

Definition nutrient dense foods l.jpg
Definition: “Nutrient-dense” Foods

“Nutrient-dense” foods provide substantial amounts of vitamins and minerals and relatively fewer calories.

They are low in discretionary calories!


Question l.jpg

Which food is more “nutrient-dense”and low in “discretionary calories”?

2slices whole wheat bread

1 medium croissant


Answer l.jpg

2 slices of whole wheat bread are more “nutrient-dense” and have no “discretionary calories”

1 medium croissant has 230 calories; 95 of the

calories are “discretionary


2 slices whole wheat bread have 140 calories and NO “discretionary calories”


So many choices l.jpg
So Many Choices. . .

Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs

So many choices42 l.jpg
So Many Choices. . .

If you choose wisely, you may have some calories left after meeting your nutrient needs. . .

These are your discretionary calories

Spending discretionary calories l.jpg
Spending Discretionary Calories

These calories are the “extras” that can be used on luxuries:

  • Foods with added sugar

  • Foods higher in fat

  • Alcohol (in moderation)

  • More food from a food group

Recommended foods versus discretionary calories l.jpg
Recommended Foods Versus Discretionary Calories

  • Recommended foods are:

    • Lowest fat form of food

    • No added sugar

  • Discretionary calories may include:

    • Higher fat forms of food

    • Foods with added sugar

    • Alcohol (in MODERATION)

    • Increased intake from food groups

  • Most solid fats and all added sugar calories are discretionary calories

Slide45 l.jpg

“Discretionary calories” is

a term used in MyPyramid recommendations …

Discretionary calorie range l.jpg
Discretionary Calorie Range

  • 100-700 calories

  • Depends on

    • Age

    • Gender

    • Activity level

Most discretionary calorie allowances are very small l.jpg
Most Discretionary Calorie Allowances Are Very Small

Many people only have 100 to 300 discretionary calories – especially those who aren’t physically active

Slide48 l.jpg

Here’s how many discretionary calories MyPyramid recommends…

Mypyramid discretionary calories l.jpg
MyPyramid Discretionary Calories


Some people don t have any discretionary calories l.jpg
Some People Don’t Have Any Discretionary Calories

Many people totally use up their discretionary calories by choosing higher fat and added-sugar foods in each food group such as:

  • Higher fat forms of foods

  • Sweetened products

  • Sweetened bakery products

  • Higher fat meats

  • Whole milk

Where do we get discretionary calories l.jpg
Where Do We Get Discretionary Calories?

Most solid fats and all added sugar calories are discretionary calories

Added sugars l.jpg
Added Sugars

  • Added sugars are sugars and syrups that are added to foods during processing or preparation

  • Added sugars do not include naturally occurring sugars such as those which occur in milk and fruits


Words that indicate added sugar l.jpg

Brown sugar

Corn sweetener

Corn syrup



Fruit juice concentrates


High fructose corn syrup


Invert Sugar



Malt syrup


Raw sugar




Words That Indicate ADDED Sugar


Foods containing most of the added sugars in american diets l.jpg
Foods Containing Most of the Added Sugars in American Diets

  • Regular soft drinks

  • Candy

  • Cakes

  • Cookies

  • Pies

  • Fruit drinks, such as fruitades and fruit punch

  • Milk-based desserts andproducts, such as ice cream,sweetened yogurt and sweetened milk

  • Grain products, such as sweet rolls and cinnamon toast


Solid fats55 l.jpg
Solid Fats

  • Butter

  • Beef fat (tallow, suet)

  • Chicken fat

  • Pork fat (lard)

  • Stick margarine

  • Shortening

Foods high in solid fats l.jpg
Foods High in Solid Fats

  • Foods high in solid fats include:

  • Many cheeses

  • Creams

  • Ice creams

  • Well-marbled cuts of meats

  • Regular ground beef

  • Bacon

  • Sausages

  • Poultry skin

  • Many baked goods (such as cookies, crackers, donuts, pastries, and croissants)

Discretionary calories l.jpg
Discretionary Calories

It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.

Use your discretionary calorie allowance to l.jpg
Use Your Discretionary Calorie Allowance To:

  • Eat more foods from any food group than MyPyramid recommends

  • Eat higher calorie forms of foods—those that contain solid fats or added sugars 

    • Whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt

Use your discretionary calorie allowance to59 l.jpg
Use Your Discretionary Calorie Allowance To:

  • Add fats or sweeteners to foods

    • Sauces, salad dressings, sugar, syrup, and butter

  • Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol

    • Candy, soda pop, wine, and beer

Just remember l.jpg
Just Remember. . .

  • We might look like this if we eat too many discretionary calories!

How can we teach this l.jpg
How Can We Teach This?

  • Choices along the continuum

  • Choose essential versus discretionary calories most of the time

  • Moderate the discretionary calories

Where do foods fit on the continuum l.jpg
Where Do Foods Fit on the Continuum?

  • Continuum along color band to show where high calorie, low nutrient foods belong

  • Each food group narrows toward the top

The continuum l.jpg
The Continuum

The narrower top stands for foods containing more sugars and solid fats

You can eat more of these if you’re more active

  • The base represents foods with little or no solid fats or added sugars

Should be selected more often

Where do foods fit on the continuum64 l.jpg
Where Do Foods Fit on the Continuum ?

Would whole milk be near the TOP

or the BOTTOM of MyPyramid?

? ? ?

? ? ?

Where do they fit on the continuum l.jpg

Whole milk would be near the top

Fat-free milk would be at the bottom

Where Do They Fit on the Continuum?

How can we show this l.jpg
How Can We Show This?


Pocket Chart

Portions l.jpg

  • MyPyramid recommends total amounts, not “servings”

  • pyramid

What happened to servings l.jpg
What Happened to Servings?

  • Consumer confusion about recommendations for number of servings of a specified serving size from each food group

  • Consumers did not see ounce or cup equivalent as recommended portion size

    • Common misunderstanding with Food Guide Pyramid

Portions70 l.jpg

  • Focus groups and consumer research showed people understood food amounts expressed as daily household measures

  • Cup and ounce equivalents derived from former serving sizes from Food Guide Pyramid

Sizing up portions with mypyramid guidelines l.jpg

Sizing Up PortionsWith MyPyramid Guidelines

Portions72 l.jpg

  • MyPyramid recommends total amounts, not “servings”

  • Gives more specific guidelines about types and amounts to eat than Food Guide Pyramid

  • pyramid

A mypyramid portion is usually less than what americans eat l.jpg
A MyPyramid Portion Is Usually Less Than What Americans Eat

Source: www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

Sizing up portions l.jpg
Sizing Up Portions Eat

MyPyramid tells you exact

amounts of each type of food

Mypyramid grains l.jpg
MyPyramid: Grains Eat

  • Eat 6 ounce-equivalents*

    • 3 ounce-equivalents or more of whole-grain products

    • Remaining grains should come from enriched or whole-grain products

      1 ounce- equivalent:

  • ½ cup cooked pasta, cooked rice or cooked cereal

  • 1 cup ready-to-eat cereal

  • 1 slice bread

*2,000 calorie diet level

Mypyramid vegetables l.jpg
MyPyramid: Vegetables Eat

  • Eat the equivalent of 2½ cups of raw or cooked vegetables per day *


    • 1 cup vegetables

    • 2 cups raw leafy greens = 1 cup of vegetables

*2,000 calorie diet level

Mypyramid fruits l.jpg
MyPyramid: Fruits Eat

  • Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day*

  • Note this equivalent:

  • ¼ cup dried fruit = ½ cup fruit

*2,000 calorie diet level

Mypyramid milk l.jpg
MyPyramid: Milk Eat

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

    • Children ages 2 to 8: 2 cups per day

    • Children ages 9 & up: 3 cups per day

  • Equivalents:

  • 8 oz. milk

  • 1 cup yogurt

  • 1½ oz. natural cheese

  • 2 oz. processed cheese

Mypyramid meat beans l.jpg
MyPyramid: Meat & Beans Eat

  • Eat 5½ ounce-equivalents*

    • Choose lean meat and poultry

    • Vary choices – more fish, beans, peas, nuts and seeds

  • 1 ounce-equivalent:

  • 1 ounce meat, poultry or fish

  • 1/4 cup cooked dry beans or peas

  • 1 tablespoon peanut butter

  • 1/2 ounce nuts or seeds

  • 1 egg

*2,000 calorie diet level

Mypyramid oils l.jpg
MyPyramid: Oils Eat

  • Because oils contain essential fatty acids, there is an allowance for oils in MyPyramid

  • Recommended intake ranges from 3 to 7 teaspoons daily based on age, gender and level of physical activity

Mypyramid oils81 l.jpg
MyPyramid: Oils Eat

  • Eat the equivalent of 6 teaspoons of oil per day*

  • Most Americans consume enough oil in the foods they eat

    • Nuts, salad dressings, cooking oil and fish

*2,000 calorie diet level

Mypyramid oils82 l.jpg
MyPyramid: Oils Eat

3 or 4 teaspoons of oil is equivalent to:

  • 1 ounce of nuts or seeds, or 2 tablespoons of peanut butter

  • 1 tablespoon of tub or squeeze margarine without trans fats

  • 1 tablespoon of real mayonnaise

  • 3 tablespoons of some salad dressings

How can we teach portions l.jpg
How Can We Teach Portions? Eat

  • A portion is the amount or how much food we should eat

  • In MyPyramid, portions are based on cups and amounts of food equal to an ounce

  • These amounts can be different, depending on the food

Visual portion l.jpg
Visual Portion Eat

  • Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball

Visual portion86 l.jpg
Visual Portion Eat

Portion sizes: Cheese

1½ ounces of natural cheese = 6 dice

Equivalent to 1 cup milk(2 oz. processed cheese – 8 dice – also are equivalent to 1 cup milk)

Visual portion87 l.jpg
Visual Portion Eat

Portion sizes: Meat

A typical 3 ounce portion of cooked meat, fish, or poultry = a deck of cards

Visual portion88 l.jpg
Visual Portion Eat

Portion sizes: 1 tsp. & 1 tbsp.

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

1 tablespoon = about 3 thumb tips

Portions handout l.jpg
Portions Handout Eat

  • Responses handout for explanation

  • Teaching MyPyramid Portion Sizes handout

    • What Counts as a Cup?

    • What Counts as an Ounce?

Nutrient needs l.jpg
Nutrient Needs Eat

  • Different amounts for boys and girls

  • Based on DRIs (Dietary Reference Intakes)

    • Different nutrient needs for different ages and gender

  • See Responses handout for explanation

  • MyPyramid 101 (N940) lists different amounts needed

Special thanks l.jpg
Special Thanks Eat

  • Alison Copeland, University of Missouri Extension

  • Robin Gammon, University of Missouri Extension

  • Alice Henneman, University of Nebraska Extension