1 Using MyPyramid in Your Life. 2 .

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Using MyPyramid in Your Life

2www.healthierus.gov/dietaryguidelines

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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

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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.

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Anatomy of MyPyramid

Activity Variety Moderation Proportionality Personalization Gradual

Improvement

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ACTIVITY

Represented by the steps and the person climbing them.

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Physical Activity Recommendations for

Adults At least 30 minutes of

physical activity most days of the week for health.

To avoid weight gain with age or to lose weight, 60 minutes a day.

To maintain weight loss, 60 to 90 minutes per day.

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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)

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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)

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My Daily Activity Plan

Stretching and strength training while watching evening news – 20 minutes

Brisk walk – 20 minutes

Walk during coffee break – 10 minutes

Housework after work – 10 minutes

GOAL:

60 min

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VARIETY

The six color bands represent the five food groups, plus oils. This illustrates that foods from all groups are needed daily.

Grains Vegetables FruitOILS

MilkMeat & Beans

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Whole Grains

Whole-wheat flour Bulgur (cracked wheat) Oatmeal Whole cornmeal Brown rice Kasha (buckwheat

groats)

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Refined Grains

White flour Degermed

cornmeal Most pastas White rice

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Make Half Your Grains Whole

Check ingredient lists on labels. Look at dietary fiber on Nutrition Facts

panel. Select 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.

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Grains: Recommended Intakes

Females Sedentary: 26-50 years: 6 oz equivalents 51 and over: 5 oz equivalents Mod. Active: 26 and over: 6 oz equivalents

Males Sedentary: 21-40 years: 8 oz equivalents 41-60 years: 7 oz equivalents 61 and over: 6 oz equivalents Mod. Active: 26-45 years: 9 oz equivalents 46-65 years: 8 oz equivalents 66 and over: 7 oz equivalents

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Vary Your Veggies

Includes weekly recommendations for: Dark green vegetables Orange vegetables Legumes Starchy vegetables Other vegetables

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Vary Your Veggies

Buy fresh veggies in season. Select high potassium veggies. Use more fresh or frozen, less

canned (except low sodium). Have salad with dinner every night. Add veggies to casseroles, pasta

sauce, quick breads, etc. Select fast food salad rather than

fries. Choose dark salad greens over

iceberg.

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Vegetables: Recommended Intakes

Females Sedentary: 26-50 years: 2½ cups 51 and over: 2 cups Mod. Active: 26 and over: 2½ cups

Males Sedentary: 21-60 years: 3 cups 61 and over: 2½ cups Mod. Active: 26-45 years: 3½ cups 46 and over: 3 cups

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Focus on Fruits

Use fruits in salads, toppings, desserts, and for snacks.

Keep dried fruit handy for snacks. Cut up fruit on cereal, pancakes,

and waffles. Include canned and frozen fruits. Select fruits and juices high in

potassium. Buy in season. Choose fruit more often than

juice.

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Fruits: Recommended Intakes

Females Sedentary: 26 and over: 1½ cups Mod. Active: 26-50 years: 2 cups 51 and over: 1½ cups

Males Sedentary: 19 and over: 2 cups Mod. Active: 26 and over: 2 cups

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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

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Milk:Recommended Intake

Male and female adults, as well as 9 to 18 year olds, and some younger children, should have 3 cups of milk or equivalent daily.

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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 fish and beans often. Select omega-3 FA-rich fish

more often (except high-risk groups … see: www.cfsan.fda.gov).

Include nuts in snacks, salads, and main dishes.

http://www.cfsan.fda.gov/






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Meat and Beans:Recommended Intakes

Females Sedentary: 26 and over: 5 oz equivalents Mod. Active: 26-50 years: 5½ oz equivalents

Males Sedentary: 21-40 years: 6½ oz equivalents 41-60 years: 6 oz equivalents 61 and over: 5½ oz equivalents Mod. Active: 26-65 years: 6½ oz equivalents 66 and over: 6 oz equivalents

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Oils: Tips for Healthy Choices

Use vegetable oils rather than solid fats. Substitute nuts for meat or cheese as

snack or in a meal. Choose omega-3 FA-rich fish (except

high-risk groups: see: www.cfsan.fda.gov)

Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol.

Select foods prepared with little or no fat or oil.

Select lean or low-fat foods most often.







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Oils: Recommended Intakes

Females Sedentary: 19-30 years: 6 tsp

31 and over: 5 tsp Mod. Active: 19-30 years: 7 tsp

31 and over: 6 tsp

Men Sedentary: 19-30 years: 7 tsp

31 and over: 6 tsp Mod. Active: 19-30 years: 8 tsp

31 and over: 7 tsp

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Chemical Bonds in Fats

H H

| |

-C - C-

| |

H H

H H

| |

-C = C-

Carbon-Carbon Single Bond

Saturated fatty acid/hydrogenated

fats

Unsaturated fatty acid

Carbon-Carbon Double Bond

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Trans Fats

Trans fatty acids

H

|

-C = C-

|

H

H H

| |

-C = C-

Cis fatty acids

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Trans Fats in Food Supply

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EXTRAS (Discretionary Calories)

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MODERATIONEach 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.

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Where do these foods fit?

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

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PERSONALIZATION

The person on the

steps, the URL,

and the slogan,

stress finding the

amount of foods

YOU need daily.

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GRADUAL IMPROVEMENT

Suggested by the

slogan. People can

take small steps

each day to improve

their diet and

lifestyle.

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Using MyPyramid

Determine your calorie needs. Use table or go to MyPyramid.gov. Values based on calories needed

to maintain a healthy body weight. Your personal calorie needs may

be more or less. Consider your body weight goals.

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MyPyramid Food Intake Pattern Calorie Levels

MALES FEMALES Sedentary Mod.Active Active Sedentary Mod.Active Active

AGE

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Daily Amount of Food from Each Group

Calorie level

1600 1800 2000 2200 2400 2600

Fruits 1½ cups

1½ cups

2 cups 2 cups

2 cups 2 cups

Vegetables 2 cups 2½ cups

2½ cups

3 cups

3½ cups

3½ cups

Grains 5 oz-eq

6 oz-eq

6 oz-eq

7 oz-eq

8 oz-eq

9 oz-eq

Meat & beans

5 oz-eq

5 oz-eq

5½ oz-eq

6 oz-eq

6½ oz-eq

6½ oz-eq

Milk 3 cups 3 cups 3 cups 3 cups

3 cups 3 cups

Oils 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp

Discretionary

Calorie Allowance

132 195 267 290 362 410

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Using MyPyramid

Determine your calorie needs.

Review amount to eat from each food group.

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Using MyPyramid

Determine your calorie needs. Review amount to eat from

each food group. Plan meals and snacks.

See tips on MyPyramid.gov Try new foods and healthy

preparation methods. Get the family involved.

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Get Real with Portions

Be aware of portion distortion.

Choose reasonable portion sizes.

Use smaller plates. Eat slowly and stop

when comfortably full.

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL 20 Years Ago Today

Calorie Difference: 257 calories

590 calories

CHEESEBURGER

20 Years Ago Today

333 calories

Calorie Difference: 165 Calories

250 Calories 20 ounces

85 Calories 6.5 ounces

SODA20 Years Ago Today

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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)

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Portion sizes: Meat

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

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Portion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball

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Portion sizes: 1 teaspoon & 1

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

1 tablespoon = 3 thumb tips

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Using MyPyramid


each food group. Plan meals and snacks. Keep food records or use

My Pyramid Tracker on line.

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Using MyPyramid


each food group. Plan meals and snacks. Keep food records or use My

Pyramid Tracker on line. Balance food intake with

physical activity.

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Using MyPyramid

Determine calorie needs. Review amount to eat from

each food group. Plan meals and snacks. Keep food records or use

My Pyramid Tracker on line. Balance food intake with

physical activity. Assess how you are doing.

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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

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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

1 Using MyPyramid in Your Life. 2 .

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