The New Food Guide Pyramid Table of Contents 1.Dietary Guidelines for Americans 2.The New Food Guide...
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Transcript of The New Food Guide Pyramid Table of Contents 1.Dietary Guidelines for Americans 2.The New Food Guide...
Table of Contents
1. Dietary Guidelines for Americans
2. The New Food Guide Pyramid
3. Servings Sizes
4. Incorporating Exercise in your life
Dietary Guidelines for
Americans (also known as )
• Published jointly every 5 years by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA).
Federal Government’s Statement:
• The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health.
• Consist of a 80 page reportCan be retrieved at
www.healthierus.gov/dietaryguidelines
Dietary Guidelines for Americans
• Americans (> 2 years)• Focus on:
– Maintaining health and preventing chronic disease
– How has the focused changed?• Aim for a healthy weight
Dietary Guidelines for Americans
• Be physically active each day• Let the Pyramid guide your food
choices• Eat a variety of grains daily,
especially whole grains
Dietary Guidelines for Americans
• Eat a variety of fruits and vegetables daily
• Keep food safe to eat• Choose a diet low in saturated fat
and cholesterol and moderate in fat
Dietary Guidelines for Americans
• Choose beverages and foods that limit your intake of sugars
• Choose and prepare foods with less salt
• If you drink alcoholic beverages, do so in moderation
Dietary Guidelines for Americans
• Physical Activity Recommendations– For health– To limit weight gain– To lose weight
Food Guide Pyramid
Purpose: • To help consumers put the Dietary
Guidelines into action in their daily food choices.
• Allows flexibility and practicality within diets along with providing a visual tool
• Focus is on specific nutrients in foods
Do you really know the FGP?
• Why is it shaped like that?
• Why so many colors?
• What is a serving size?
• Where is that person going?
Why is the pyramid multi-colored?
• Inside the pyramid there are a variety of colors. Each color is associated with a different food category.
What are Grains?• Includes any foods made from wheat,
rice, oats, cornmeal, barley or another cereal grains.
• Grains are divided into 2 subgroups, whole grains and refined grains.
• Whole Grain contains the entire grain kernel - the bran, germ and endosperm.
• Refined Grains have been milled which removes the bran, germ, fiber, iron and many B vitamins.
Examples of Whole Grains
Whole-wheat flourBulgur (cracked wheat)
OatmealWhole Cornmeal
Brown ricePopcornWild rice
Whole rye
Whole wheat pasta
Whole wheat bread
Whole wheat sandwich buns and rolls
Whole grain cornmeal
Whole wheat tortillas
Examples ofRefined Grains
White flour
Degermed cornmeal
White bread
White rice
Crackers
Pretzels
Pasta
Flour tortillas
Cornbread
Corn tortillas
Couscous
Grits
Noodles
Spaghetti/Macaroni
Pitas
Corn flakes
A little something about Refined Grains
• Most refined grains are enriched.• Certain B vitamins (thiamin,
riboflavin, niacin, folic acid) and iron are added back after processing.
What are Vegetables?
• Includes any vegetable or 100% vegetable juice.
• Vegetables can be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
• Broken down into five subgroups!
Vegetable Sub-groups
1. Dark Green Vegetables2. Orange Vegetables3. Dry beans and Peas4. Starchy Vegetables5. Other Vegetables
Dark Green Orange Vegetables Vegetables
• Bok choy
• Broccoli
• Collard Greens
• Dark green leafy lettuce
• Mustard greens
• Spinach
• Turnip Greens
• Watercress
• Romaine Lettuce
• Acorn Squash
• Butternut Squash
• Carrots
• Hubbard Squash
• Pumpkin
• Sweet potatoes
Dry Beans and Peas
• Lentils
• Peas– Black-eyed– Split
• Beans– Black– Kidney– Lima– Pinto– Soy– White– Garbanzo
Other VegetablesArtichokes Asparagus TurnipsBean sprouts Beets Wax BeansBrussels sprouts Cabbage ZucchiniCauliflower CeleryCucumbers EggplantGreen Beans Green/Red peppersIceburg Lettuce MushroomsOkra OnionsParsnips TomatoesTomatoes Tomato/Vegetable Juice
What are Fruits?
• Includes any fruit or 100% fruit juice.
• May be fresh, canned, frozen or dried, or may be whole, cut-up, or pureed.
Apples Apricots Avocado Banana
Cantaloupe Honeydew Watermelon Blueberry
Grapefruit Grapes Kiwi Lemons
Limes Mangoes Cocktail Nectarine
Oranges Peaches Pears Papaya
Pineapple Plums Prunes Raisins
Tangerines Strawberry Raspberry Cherries
What are Oils?
• Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish.
Common Oils• Canola Oil• Corn Oil• Cottonseed Oil• Olive Oil• Safflower Oil• Soybean Oil• Sunflower Oil
• Foods naturally high in oils:– Nuts
– Olives
– Some fish
– Avocados
Solid Fats• Include fats that are solid at room
temperature. Examples are:– Butter
– Beef fat
– Chicken fat
– Pork fat
– Stick Margarine
– Shortening
What are these Trans Fats?• They are man-made or processed fats,
which are made from a liquid oil. When you add hydrogen to liquid vegetable oil and then add pressure, the
result is a stiffer fat, like the
fat found in a can of Crisco.
Trans fats are also called
hydrogenated fats.
• The shape of the fat molecule.
What are these Trans Fats?• Many manufacturers started including
trans fats in their processed foods about 20 years ago to prolong their products' shelf life, but public health experts warn that these kinds of fats clog arteries and cause obesity.
• They can be found in cookies, crackers, icing, potato chips, margarine and microwave popcorn.
What are these Trans Fats?"Numerous studies have found that trans fats
raise our risk of heart disease," said Cynthia Payne, a registered dietitian at the University of Maryland Medical Center. "They can also contribute to an increase in total cholesterol levels and a drop in the healthy HDL cholesterol. These man-made fats are much worse for you than any other natural fat, even the saturated fats found in butter and beef."
• Listed on Food Labels
Milk, yogurt and cheese include:
• Milk - fat free, low-fat (1%), skim (2%), whole
• Yogurt - fat-free, low-fat, reduced fat, whole milk yogurt
• Cheese - cheddar, mozzarella, Swiss, parmesan, ricotta, cottage cheese, American
• Milk-based desserts - puddings, ice milk, ice cream, frozen yogurt
What’s in the Meats & Beans?
• Includes all foods made from meat, poultry, fish, dry beans or peas, eggs, nuts and seeds.
• Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.
What’s in the Meats & Beans?
• Beans– Black– Kidney– Lima– Pinto– Soy– White– Garbanzo
• Meats - lean– Beef, Ham, Lamb,
Pork, Veal– Bison, Rabbit,
Venison– Liver, Giblets– Chicken, Duck,
Goose, Turkey– Chicken Eggs,
Duck Eggs
What’s in the Meats & Beans?
• Nuts & Seeds– Almonds– Cashews– Hazelnuts– Mixed nuts– Peanuts– Peanut Butter– Pecans
– Pistachios
– Pumpkin Seeds
– Sesame seeds
– Sunflower seeds
– Walnuts
Don’t forget the fish?• Shellfish - Clams, Crab, Crayfish,
Lobster, Mussels, Octopus, Oysters, Scallops, Squid, Shrimp
• Canned Fish - Anchovies, Clams, Tuna, Sardines
• Finfish - Catfish, Cod, Flounder, Haddock, Halibut, Herring, Mackerel, Pollock, Porgy, Salmon, Sea bass, Snapper, Swordfish, Trout, or Tuna
• Choose lean or low-fat meats
• Go skinless
• Limit eggs, liver and other organ meats
• Watch sodium content
• Select fish rich in omega-3 fatty acids (salmon, trout, herring) often
• Sunflower seeds, almonds, and hazelnuts are preferred for increasing your vitamin E intake!
• Grains - Eat 6 oz. every day• Vegetables - Eat 2 1/2 cups every
day• Fruits - Eat 2 cups every day• Milk - Drink 3 cups every day• Meats & Beans - Eat 5 1/2 oz.
every day
What does a 2,000 calorie balanced diet meal plan look like?
Pyramid Item B L D
Grains 2 2 2
Vegetables 2 3
Fruits 2 1 1
Milk 1 1 1
Meats & Beans 1 oz 2 oz 3 oz
• Grains – 1 slice of bread
– 1 cup of cereal
– 1/2 cup of cooked rice, cereal or pasta
– 1/2 hamburger, hotdog bun
– 1/2 doughnut
• Vegetables– 1/2 cup cooked
vegetables
– 1 cup raw
• Fruits– 1/2 cup of
canned fruit
– 1/2 cup of 100% juice
– 1 piece of fruit (apple, orange, banana, pear), 17 grapes
• Milk– 1 cup of milk– 1 oz of cheese– 1 cup frozen
yogurt– 1/2 ricotta
cheese– 1 1/2 cups ice
cream or ice milk
• Meats & Beans– 3 oz portion is the same size as a
deck of cards– 1 oz portion is one egg– 1/2 cup cooked dry beans = 1 oz
of lean meat– 2 Tbls. of peanut butter or 1/3
cup of nuts count as 1 ounce of meat.
How much Physical Activity?
• Be sure to stay within your daily calorie needs.
• Be physically active for at least 30 minutes most days of the week.
• About 60 minutes a day of physical activity may be needed to prevent weight gain.
How much Physical Activity?• For sustaining
weight loss, at least 60 to 90 minutes a day of physical activity may be required.
• Children and teenagers should be physically active for 60 minutes every day, or most days.
Calories Burned During Certain Activities
Various activities burn different amounts of calories. The total number of calories burned is also affected by how hard you work during each activity.
The following is a list of activities that may be part of your day to day living.
Activity Calories Burned per Minute
Sleeping 1.2
Resting in bed 1.3
Sitting, playing cards 1.5
Standing, light activity 2.6
Washing and dressing 2.6
Washing clothes 3.1
Calories Burned During Certain Activities Activity Calories Burned per Minute
Walking indoors 3.1
Shining shoes 3.2
Making the bed 3.4
Metal working 3.5
House painting 3.5
Carpentry 3.8
Farming chores 3.8
Truck and automobile repair 4.2
Mixing cement 4.7
Mopping floors 4.9
Calories Burned During Certain Activities Activity Calories Burned per Minute
Gardening, weeding 5.6
Shoveling 6.8
Chopping wood 7.5
Walking up stairs 10.0-18.0
Tennis, leisure – competitive 7.0-10.0
Water skiing 8.0
Soccer 9.0
Mountain climbing 10.0
Calories Burned During Certain Activities Activity Calories Burned per Minute
Skipping rope 10.0-15.0
Swimming, pleasure 6.0
Dancing, moderate 4.2-5.7
Walking, road – field 5.6-7.0
Walking, uphill 10.0-20.0
Hiking, with a 40 lb pack 6.8
Running, 12 minute mile 10.0
Running, 5 minute mile 25.0