Some slides adapted from University of Nebraska Lincoln (www.lancaster.unl.edu) and www.MyPyramid.gov

Drexel University Nutrition Center

Project Sponsors

• School District of Philadelphia

• Nutrition Center, Department of Bioscience & Biotechnology Drexel University

• USDA project funded through the Food Stamp Program

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.

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

What We Do• Nutrition education in the

classroom

• Nutrition lessons for teachers

• Health fairs, Science fairs

• Assembly programs

• Girls and Boys Clubs

• Cooking clubs

• Fruit markets

• Training for School Personnel

• Home and School meetings

• Parent workshops

• School Health Council

• Sports Nutrition

• Career fairs

• 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

Introduction to MyPyramid

MyPyramid

Grains

Vegetables

Fruits

Milk

Oils

Meat & Beans

Focus on fruits.Focus on fruits.

Vary your veggies.Vary your veggies.

Get your calcium-rich foods.Get your calcium-rich foods.

Make half your grains whole.Make half your grains whole.

Go lean with protein.Go lean with protein.

Know the limits on fats, salt, Know the limits on fats, salt, & sugars.& sugars.

Key messages from Dietary Guidelines

My Pyramid

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

MyPyramid: Fruits • Consume 2 cups of fresh, canned or frozen

fruits per day (for a 2,000 calorie diet)

Equivalents to 1 cup:• 1 cup 100% fruit juice• 1 cup of fruit• ½ cup dried fruit • 1 large orange or banana

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

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

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

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

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

Portion sizes: Cheese

1½ ounces of natural cheese = 6 dice

2 ounces of processed cheese = 8 dice

Portion sizes: ½ cup and 1 cup

1 cup ready-to-eat cereal = 1 baseball

½ cup cooked pasta, rice or cereal = ½

baseball

Portion sizes: Meat

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

Portion sizes:1 teaspoon & 1

tablespoon

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

1 tablespoon = 3 thumb tips

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

• It counts as one portion!

• Counts as 4 servings of grains according to MyPyramid

Does this bagel count as one portion or one serving?

MyPyramid Points to Remember

•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

•Make half your grains whole

•Vary your fruits and vegetables

•Get your calcium-rich foods

•Go lean with protein

•Watch portion sizes

Any Questions??