Teaching MyPyramid Karen Sherbondy, RD, LD FNEP Special Projects Coordinator University of Missouri...

Teaching MyPyramidTeaching MyPyramid

Karen Sherbondy, RD, LDKaren Sherbondy, RD, LD

FNEP Special Projects Coordinator FNEP Special Projects Coordinator

University of Missouri ExtensionUniversity of Missouri Extension

Questions About…..Questions About…..

Colors in MyPyramidColors in MyPyramid How Do Foods Fit and Why?How Do Foods Fit and Why? OilsOils Discretionary CaloriesDiscretionary Calories Portion SizesPortion Sizes Differences in Nutrient NeedsDifferences in Nutrient Needs

Answers . . . Answers . . .

Session discussion Session discussion HandoutsHandouts

Developmentally Appropriate Responses Developmentally Appropriate Responses to MyPyramid Questionsto MyPyramid Questions

Teaching MyPyramid Portion SizesTeaching MyPyramid Portion Sizes

MyPyramid ColorsMyPyramid Colors

Colors that work together (graphic Colors that work together (graphic artists and USDA) artists and USDA)

No hidden meaning in the color No hidden meaning in the color chosen for a groupchosen for a group

Did not want red for Meat and Beans Did not want red for Meat and Beans GroupGroup Did not want to imply red meatDid not want to imply red meat

Anatomy of MyPyramidAnatomy of MyPyramid

GRAINS VEGETABLES FRUITS MILKMEAT &BEANS

OILS

Variety6 color bands represent the 5 different food groups and oils

Foods from all colors are needed daily

Anatomy of MyPyramidAnatomy of MyPyramid

GRAINS VEGETABLES FRUITS MILKMEAT &BEANS

OILS

PROPORTIONALITY

Different food group bands shown by different widths

Widths are a general guideto proportions

How Do Foods Fit and Why?How Do Foods Fit and Why?

GrainsGrains Based on flour equivalentsBased on flour equivalents

MilkMilk Based on calcium contentBased on calcium content

Meat and BeansMeat and Beans Based on protein content Based on protein content

How Do Foods Fit and Why?How Do Foods Fit and Why?

Fruits Fruits Based on major nutrients Based on major nutrients

(potassium, fiber, Vitamin C, folate)(potassium, fiber, Vitamin C, folate)

VegetablesVegetables Based on major nutrients Based on major nutrients

(potassium, fiber, Vitamins A, C, E and (potassium, fiber, Vitamins A, C, E and folate)folate)

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

Tomato-Fruit or Vegetable?Tomato-Fruit or Vegetable?

Botanically a fruitBotanically a fruit A tomato is the A tomato is the ovaryovary, together with , together with

its its seedsseeds, of a , of a flowering plantflowering plant


Used like a vegetable from a culinary Used like a vegetable from a culinary perspective perspective

Typically served as a meal, or part of Typically served as a meal, or part of a main course of a meal a main course of a meal It would be considered a It would be considered a vegetable vegetable

(a culinary term which has no (a culinary term which has no botanical meaning)botanical meaning)


See Responses handout for See Responses handout for explanationexplanation

MyPyramid-Vegetable GroupMyPyramid-Vegetable Group

Why Are Beans in 2 Groups?Why Are Beans in 2 Groups?

In both Vegetable and Meat and In both Vegetable and Meat and Beans GroupBeans Group

Couldn’t recommend nuts and beans Couldn’t recommend nuts and beans as alternates in meat group because as alternates in meat group because of their higher calories-of their higher calories- Person would have too many calories if Person would have too many calories if

chose all their meat ounce equivalents chose all their meat ounce equivalents as nutsas nuts

BeansBeans

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

Can’t count the same portion in 2 Can’t count the same portion in 2 groupsgroups

OR

How Do We Count Bacon?How Do We Count Bacon?

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

Trish Britten, USDA, Center for Nutrition Policy and PromotionTrish Britten, USDA, Center for Nutrition Policy and Promotion

BaconBacon

Counts as both meat and solid fatCounts as both meat and solid fat Technically can “count” in the Meat and Technically can “count” in the Meat and

Beans GroupBeans Group Is a solid fat Is a solid fat Counts as discretionary calories Counts as discretionary calories 2 slices- 2 slices-

1 ½ tsp (6 gm) solid fat1 ½ tsp (6 gm) solid fat 85 calories 55 calories from fat 85 calories 55 calories from fat Protein-6 gmProtein-6 gm

So Which Is It?So Which Is It?

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

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

Need to look at amount of discretionary Need to look at amount of discretionary calories food containscalories food contains

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

ExamplesExamples

Potato chips- Vegetable Potato chips- Vegetable

Ice cream-MilkIce cream-Milk

Bacon-MeatBacon-Meat

Would You Choose This Would You Choose This Meal?Meal?

3 food groups- but are these the best choices?

Remember . . . Remember . . .

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

OilsOils

Why Is It Important to Why Is It Important to Consume Oils?Consume Oils?

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

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

PUFAs contain PUFAs contain essential fatty acidsessential fatty acids Fatty acids that are necessary for Fatty acids that are necessary for

healthhealth

OilsOils

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

OilsOils

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

Yellow band on MyPyramid Yellow band on MyPyramid represents need for oils represents need for oils

OilsOils

Fats that are liquid at room Fats that are liquid at room temperaturetemperature

Come from many different plants and Come from many different plants and from fishfrom fish

OilsOils Most oils are Most oils are

High in monounsaturated or polyunsaturated High in monounsaturated or polyunsaturated fats fats

Low in saturated fatsLow in saturated fats From plant sources (vegetable and nut oils) From plant sources (vegetable and nut oils)

Do not contain any cholesterolDo not contain any cholesterol No foods from plants sources contain No foods from plants sources contain

cholesterolcholesterol Cholesterol is from animal fatCholesterol is from animal fat

OilsOils Common oils Common oils

Canola oil Canola oil Corn oil Corn oil Cottonseed oil Cottonseed oil Olive oil Olive oil Safflower oil Safflower oil Soybean oil Soybean oil Sunflower oil Sunflower oil

Oils used mainly as flavoringsOils used mainly as flavorings Walnut oil Walnut oil Sesame oilSesame oil

OilsOils

Foods naturally high in oils Foods naturally high in oils Nuts Nuts Olives Olives Some fish Some fish Avocados Avocados

OilsOils

Foods that are mainly oil include: Foods that are mainly oil include: Mayonnaise Mayonnaise Certain salad dressingsCertain salad dressings Soft (tub or squeeze) margarine with no Soft (tub or squeeze) margarine with no

transtrans fats fats

Oils Oils

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

Should be considered to be solid fatsShould be considered to be solid fats

= Solid Fat

Solid FatsSolid Fats

Solid fats Solid fats Solid at room temperature Solid at room temperature

Examples-butter and shorteningExamples-butter and shortening Come from many animal foods Come from many animal foods Can be made from vegetable oils Can be made from vegetable oils

through a process called through a process called hydrogenationhydrogenation


Some common solid fats are: Some common solid fats are: Butter Butter Beef fat (tallow, suet) Beef fat (tallow, suet) Chicken fat Chicken fat Pork fat (lard) Pork fat (lard) Stick margarine Stick margarine Shortening Shortening

What’s the Difference?What’s the Difference?

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

Oils contain more monounsaturated Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) (MUFA) and polyunsaturated (PUFA) fatsfats

What’s the Difference?What’s the Difference?

Solid fats contain more Solid fats contain more saturated saturated fatsfats and/or and/or transtrans fats fats than oils than oils

Saturated fats, Saturated fats, transtrans fats, and fats, and cholesterol tend to raise “bad” (LDL) cholesterol tend to raise “bad” (LDL) cholesterol levels in the bloodcholesterol levels in the blood Increases risk for heart diseaseIncreases risk for heart disease

But Remember. . . .But Remember. . . .

Oils still contain caloriesOils still contain calories Amount of oil consumed needs to be Amount of oil consumed needs to be

limited to balance total calorie intake limited to balance total calorie intake Nutrition Facts label provides Nutrition Facts label provides

information to help us make smart information to help us make smart choices choices

How Do I Count the Oils?How Do I Count the Oils?Amount of

foodAmount of oil Calories from

oilTotal calories

Teaspoons /grams

Approximate calories

Approximate calories

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

1 Tbsp 3 tsp/14 g 120 120

Foods rich in oils: Margarine, soft (trans fat free) 1 Tbsp 2 ½ tsp/11 g 100 100

Mayonnaise 1 Tbsp 2 ½ tsp/11 g 100 100

Mayonnaise-type salad dressing 1 Tbsp 1 tsp/5 g 45 55

Italian dressing 2 Tbsp 2 tsp/8 g 75 85

Thousand Island dressing 2 Tbsp 2 ½ tsp/11 g 100 120

Olives, ripe, canned 4 large ½ tsp/ 2 g 15 20 Avocado* ½ med 3 tsp/15 g 130 160

Peanut butter* 2 T 4 tsp/ 16 g 140 190 Peanuts, dry roasted* 1 oz 3 tsp/14 g 120 165

Mixed nuts, dry roasted* 1 oz 3 tsp/15 g 130 170

Cashews, dry roasted* 1 oz 3 tsp/13 g 115 165

Almonds, dry roasted* 1 oz 3 tsp/15 g 130 170

Hazelnuts* 1 oz 4 tsp/18 g 160 185

Sunflower seeds* 1 oz 3 tsp/14 g 120 165

http://www.mypyramid.gov/pyramid/oils_count.html#

What About Calories?What About Calories?

Think of your calories like a Think of your calories like a budgetbudgetEssentials Extras or

discretionary calories(IF you have any left to spend!)

Essential CaloriesEssential Calories

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

Best nutrient choices are foods with Best nutrient choices are foods with The least amount of fatThe least amount of fat No No addedadded sugar sugar

Definition: “Nutrient-dense” Definition: “Nutrient-dense” FoodsFoods

“Nutrient-dense” foods provide substantial

amounts of vitamins and minerals and relatively

fewer calories.

They are low in

discretionary calories!

http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf


QuestionQuestion

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

2 slices whole wheat bread

1 medium croissant

http://mypyramid.gov/pyramid/discretionary_calories.html


AnswerAnswer

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

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

1 medium croissant has 230 calories; 95 of thecalories are “discretionarycalories”



So Many Choices. . .So Many Choices. . .

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

So Many Choices. . . So Many Choices. . .

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

These are your discretionary calories

Spending Discretionary Spending Discretionary CaloriesCalories

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

• Foods with added sugar Foods with added sugar • Foods higher in fatFoods higher in fat• Alcohol (in moderation)Alcohol (in moderation)• More food from a food groupMore food from a food group

Recommended Foods Versus Recommended Foods Versus Discretionary CaloriesDiscretionary Calories

Recommended foods are: Recommended foods are: Lowest fat form of foodLowest fat form of food No No addedadded sugar sugar

Discretionary calories may include: Discretionary calories may include: Higher fat forms of foodHigher fat forms of food Foods with added sugarFoods with added sugar Alcohol (in MODERATION)Alcohol (in MODERATION) Increased intake from food groupsIncreased intake from food groups

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

““Discretionary calories” is Discretionary calories” is a term used in MyPyramid a term used in MyPyramid

recommendations … recommendations …

Discretionary Calorie RangeDiscretionary Calorie Range

100-700 calories 100-700 calories Depends on Depends on

AgeAge Gender Gender Activity levelActivity level

Most Discretionary Calorie Most Discretionary Calorie Allowances Are Very SmallAllowances Are Very Small

Many people only have 100 to 300 Many people only have 100 to 300 discretionary calories – especially those discretionary calories – especially those

who aren’t physically active who aren’t physically active

Here’s how many discretionary calories

MyPyramid recommends …

MyPyramid Discretionary MyPyramid Discretionary CaloriesCalories

http://www.mypyramid.gov/pyramid/discretionary_calories_amount.html#

http://www.mypyramid.gov/pyramid/discretionary_calories_amount.html

Some People Don’t Have Some People Don’t Have Any Discretionary CaloriesAny Discretionary Calories

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

such as:such as:

Higher fat forms of foods Higher fat forms of foods Sweetened productsSweetened products Sweetened bakery productsSweetened bakery products Higher fat meatsHigher fat meats Whole milkWhole milk

Where Do We Get Where Do We Get Discretionary Calories?Discretionary Calories?

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

discretionary caloriesdiscretionary calories

Added SugarsAdded Sugars

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

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



Words That Indicate ADDED Words That Indicate ADDED SugarSugar

Brown sugar Brown sugar Corn sweetener Corn sweetener Corn syrup Corn syrup Dextrose Dextrose Fructose Fructose Fruit juice concentratesFruit juice concentrates GlucoseGlucose High fructose corn High fructose corn

syrupsyrup HoneyHoney

Invert Sugar Lactose Maltose Malt syrup Molasses Raw sugar Sucrose Sugar Syrup

http://mypyramid.gov/pyramid/discretionary_calories_sugars.html


Foods Containing Most of the Foods Containing Most of the Added Sugars in American Added Sugars in American

Diets Diets Regular soft drinks Regular soft drinks Candy Candy Cakes Cakes Cookies Cookies Pies Pies Fruit drinks, such as Fruit drinks, such as

fruitades and fruit punch fruitades and fruit punch Milk-based desserts andMilk-based desserts and

products, such as ice cream,products, such as ice cream,sweetened yogurt and sweetened milk sweetened yogurt and sweetened milk

Grain products, such as sweet rolls and Grain products, such as sweet rolls and cinnamon toast cinnamon toast




Butter Butter Beef fat (tallow, suet) Beef fat (tallow, suet) Chicken fat Chicken fat Pork fat (lard) Pork fat (lard) Stick margarine Stick margarine ShorteningShortening

Foods High in Solid FatsFoods High in Solid Fats

Foods high in solid fats include: Foods high in solid fats include: Many cheeses Many cheeses Creams Creams Ice creams Ice creams Well-marbled cuts of meats Well-marbled cuts of meats Regular ground beef Regular ground beef Bacon Bacon Sausages Sausages Poultry skin Poultry skin Many baked goods (such as cookies, Many baked goods (such as cookies,

crackers, donuts, pastries, and croissants) crackers, donuts, pastries, and croissants)

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

Use Your Discretionary Calorie Use Your Discretionary Calorie Allowance To:Allowance To:

Eat more foods from any food group than Eat more foods from any food group than MyPyramid recommends MyPyramid recommends

Eat higher calorie forms of foods—those Eat higher calorie forms of foods—those that contain solid fats or added sugars that contain solid fats or added sugars Whole milk, cheese, sausage, biscuits, Whole milk, cheese, sausage, biscuits,

sweetened cereal, and sweetened yogurt sweetened cereal, and sweetened yogurt

Use Your Discretionary Calorie Use Your Discretionary Calorie Allowance To:Allowance To:

Add fats or sweeteners to foodsAdd fats or sweeteners to foods Sauces, salad dressings, sugar, syrup, Sauces, salad dressings, sugar, syrup,

and butter and butter Eat or drink items that are mostly fats, Eat or drink items that are mostly fats,

caloric sweeteners, and/or alcohol caloric sweeteners, and/or alcohol Candy, soda pop, wine, and beerCandy, soda pop, wine, and beer

Just Remember. . . Just Remember. . .

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

How Can We Teach This?How Can We Teach This?

Choices along the continuumChoices along the continuum Choose essential versus Choose essential versus

discretionary calories most of the discretionary calories most of the time time

Moderate the discretionary caloriesModerate the discretionary calories

Where Do Foods Fit on the Where Do Foods Fit on the Continuum?Continuum?

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

Each food group narrows toward the Each food group narrows toward the toptop

The ContinuumThe Continuum

The base represents

foods with little or no solid fats or added sugars Should be selected

more often

You can eat more of these if you’re more

active

The narrower top stands for foods containing more

sugars and solid fats

Where Do Foods Fit on the Where Do Foods Fit on the Continuum ?Continuum ?

Would whole milk be near the Would whole milk be near the TOPTOP

or the or the BOTTOM BOTTOM of MyPyramid?of MyPyramid?

? ? ?

? ? ?

Where Do They Fit on the Where Do They Fit on the Continuum?Continuum?

Whole milk would be near the top

Fat-free milk would

be at the bottom

How Can We Show This?How Can We Show This?

MyPyramid Pocket Chart

MyPyramid PortionsMyPyramid Portions

PortionsPortions

MyPyramid recommends total amounts, not MyPyramid recommends total amounts, not “servings”“servings”

pyramidpyramid

What Happened to What Happened to Servings? Servings?

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

Consumers did not see ounce or cup Consumers did not see ounce or cup equivalent as recommended portion equivalent as recommended portion size size Common misunderstanding with Food Common misunderstanding with Food

Guide PyramidGuide Pyramid

PortionsPortions

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

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

Sizing Up PortionsSizing Up Portions With MyPyramid GuidelinesWith MyPyramid Guidelines

PortionsPortions MyPyramid recommends total amounts, not “servings”MyPyramid recommends total amounts, not “servings” Gives more specific guidelines about types and amounts to Gives more specific guidelines about types and amounts to

eat than Food Guide Pyramideat than Food Guide Pyramid

pyramidpyramid

A MyPyramid Portion Is Usually A MyPyramid Portion Is Usually Less Than What Americans Eat Less Than What Americans Eat

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

MyPyramid PortionMyPyramid Portion TYPICAL American TYPICAL American

PortionPortion

1/2 cup rice or pasta1/2 cup rice or pasta 1 cup rice or pasta1 cup rice or pasta

1/2 bagel or 1/2 hamburger bun1/2 bagel or 1/2 hamburger bun 1 bagel or 1 hamburger bun1 bagel or 1 hamburger bun

1 chicken leg and thigh1 chicken leg and thigh 1/4 chicken1/4 chicken

Small order (1/2 cup) French friesSmall order (1/2 cup) French fries Large order (3/4 to 1 cup) Large order (3/4 to 1 cup) friesfries

1/2 cup cooked red chili beans1/2 cup cooked red chili beans 1 to 2 cups cooked red chili 1 to 2 cups cooked red chili beansbeans

1 cup leafy greens salad1 cup leafy greens salad 2 cups leafy greens salad2 cups leafy greens salad

Sizing Up PortionsSizing Up PortionsMyPyramid tells you exact

amounts of each type of food

MyPyramid: GrainsMyPyramid: Grains

Eat 6 ounce-equivalentsEat 6 ounce-equivalents ** 3 ounce-equivalents or more of whole-3 ounce-equivalents or more of whole-

grain products grain products Remaining grains should come from Remaining grains should come from

enriched or whole-grain products enriched or whole-grain products

1 ounce- equivalent: 1 ounce- equivalent: ½ cup cooked pasta, cooked rice or cooked cereal ½ cup cooked pasta, cooked rice or cooked cereal 1 cup ready-to-eat cereal1 cup ready-to-eat cereal 1 slice bread1 slice bread

*2,000 calorie diet level

MyPyramid: VegetablesMyPyramid: Vegetables

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

Equivalents:Equivalents: • 1 cup vegetables1 cup vegetables• 2 cups raw leafy greens = 1 cup of vegetables2 cups raw leafy greens = 1 cup of vegetables


MyPyramid: FruitsMyPyramid: Fruits

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


Note this equivalent:

•¼ cup dried fruit = ½ cup fruit

MyPyramid: MilkMyPyramid: Milk

Consume 3 cups per day of Consume 3 cups per day of fat-free fat-free or low-fat or low-fat milk or equivalent milk milk or equivalent milk productsproducts Children ages 2 to 8: 2 cups per day Children ages 2 to 8: 2 cups per day Children ages 9 & up: 3 cups per dayChildren ages 9 & up: 3 cups per dayEquivalents:

• 8 oz. milk• 1 cup yogurt

• 1½ oz. natural cheese• 2 oz. processed cheese

MyPyramid: Meat & MyPyramid: Meat & BeansBeans

Eat 5½ ounce-equivalentsEat 5½ ounce-equivalents** Choose lean meat and poultry Choose lean meat and poultry Vary choices – more fish, beans, peas, Vary choices – more fish, beans, peas,

nuts and seedsnuts 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

MyPyramid: OilsMyPyramid: Oils Because oils contain essential fatty acids, Because oils contain essential fatty acids,

there is an allowance for oils in MyPyramid there is an allowance for oils in MyPyramid Recommended intake ranges from 3 to 7 Recommended intake ranges from 3 to 7

teaspoons daily based on age, gender and teaspoons daily based on age, gender and level of physical activitylevel of physical activity

MyPyramid: OilsMyPyramid: Oils Eat the equivalent of 6 teaspoons of oil per Eat the equivalent of 6 teaspoons of oil per

dayday** Most Americans consume enough oil in the Most Americans consume enough oil in the

foods they eat foods they eat Nuts, salad dressings, cooking oil and Nuts, salad dressings, cooking oil and

fishfish


MyPyramid: OilsMyPyramid: Oils3 or 4 teaspoons of oil3 or 4 teaspoons of oil is equivalent to: is equivalent to: 1 ounce of nuts or seeds, or 2 tablespoons of 1 ounce of nuts or seeds, or 2 tablespoons of

peanut butter peanut butter 1 tablespoon of tub or squeeze margarine without 1 tablespoon of tub or squeeze margarine without

trans fats trans fats 1 tablespoon of real mayonnaise 1 tablespoon of real mayonnaise 3 tablespoons of some salad dressings3 tablespoons of some salad dressings

How Can We Teach How Can We Teach Portions?Portions?

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

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

These amounts can be different, These amounts can be different, depending on the fooddepending on the food

““Eyeball” Your Portion SizesEyeball” Your Portion Sizes

Visual PortionVisual Portion

Portion sizes: ½ and 1 cupPortion sizes: ½ and 1 cup

1 cup = 1 baseball

½ cup = ½ baseball


Portion sizes: Cheese

11½½ ounces of ounces of naturalnatural cheese = 6 dice cheese = 6 dice

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


Portion sizes: MeatPortion sizes: Meat

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


Portion sizes: 1 tsp. & 1 tbsp.Portion sizes: 1 tsp. & 1 tbsp.1 teaspoon = about the tip of a thumb to the first joint

1 tablespoon = about 3 thumb tips

Portions HandoutPortions Handout

Responses handout for explanationResponses handout for explanation Teaching MyPyramid Portion Sizes Teaching MyPyramid Portion Sizes

handouthandout What Counts as a Cup?What Counts as a Cup? What Counts as an Ounce?What Counts as an Ounce?

Nutrient Needs Nutrient Needs

Different amounts for boys and girlsDifferent amounts for boys and girls Based on DRIs (Dietary Reference Based on DRIs (Dietary Reference

Intakes)Intakes) Different nutrient needs for different ages Different nutrient needs for different ages

and gender and gender See Responses handout for See Responses handout for

explanationexplanation MyPyramid 101 (N940) lists different MyPyramid 101 (N940) lists different

amounts needed amounts needed

Special ThanksSpecial Thanks

Alison Copeland, University of Alison Copeland, University of Missouri ExtensionMissouri Extension

Robin Gammon, University of Robin Gammon, University of Missouri ExtensionMissouri Extension

Alice Henneman, University of Alice Henneman, University of Nebraska ExtensionNebraska Extension

What Questions Do You Have?What Questions Do You Have?

Teaching MyPyramid Karen Sherbondy, RD, LD FNEP Special Projects Coordinator University of Missouri...

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