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MyPyramid for aHealthy Family
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2www.healthierus.gov/dietaryguidelines
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One Size Does Not Fit All!
USDA created 12 pyramids for12 calorie levels, from 1,000 to3,200.
Calorie levels are based on: Gender
Age
Activity
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Three Key Messages
Make smart choices within and amongthe food groups.
Keep a balance between food intake andphysical activity.
Get the most nutrients from
your calories.
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Be Active!
ACTIVITYRepresented by the
steps and the person
climbing them.
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Physical Activity
Recommendation for Childrenand Youth
At least 60 minutes ofphysical activity most(preferably all) days of theweek.
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Moderate physical activities
Walking briskly (about 3 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 (4 mph)
Heavy yard work, such as chopping wood Weight lifting (vigorous effort)
Basketball (competitive)
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My Daily Activity Plan
Stretch and/or liftweights while
watching TV
20 minutes
Team sport in gym
class or after
school
30 minutes
Walk the dog
10 minutes
DAILY GOAL:
60 min
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Eat a Varied Diet!
VARIETY
The six color bandsrepresent the fivefood groups, plus oils.Foods from all groupsare needed daily.
Grains Vegetables FruitO
I
L
S
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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Make Half Your Grains Whole
Check ingredient lists on labels.
Look at dietary fiber on Nutrition Facts panel.
Make gradual changes build up to 100% wholegrain 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 Children
4 to 8 years: 5 to 6 oz equivalents
Females 9 to 13 years: 5 oz equivalents
14 to 18 years: 6 oz equivalents
Males
9 to 13 years: 6 oz equivalents 14 to 18 years: 7 oz equivalents
These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food Intake
Pattern Calorie Levels chart for more specific values.
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Vary Your Veggies
Help your children enjoy: Dark green vegetables
Orange vegetables
Legumes
Starchy vegetables
Other vegetables
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Vary Your Veggies
Set a good example!
Buy fresh veggies in season.
Use more fresh or frozen, lesscanned (except low sodium).
Have cut veggies available for snacks.
Have salad with dinner every night.
Add veggies to casseroles, pasta sauce,quick breads, etc.
Select fast food salad rather than fries, atleast sometimes.
Choose dark salad greens over iceberg.
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Vegetables:
Recommended Intakes Children
4 to 8 years: 1 cups
Females 9 to 13 years: 2 cups
14 to 18 years: 2 cups
Males
9 to 13 years: 2 cups 14 to 18 years: 3 cups
These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food Intake
Pattern Calorie Levels chart for more specific values.
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Focus on Fruits
Use fruits in salads, side dishes,maindishes, desserts, and for snacks.
Keep fresh and dried fruit handy forsnacks.
Cut up fruit on cereal, pancakes, andwaffles.
Include canned and frozen fruits. Buy in season.
Be adventurous and try unusual fruits.
Choose fruit more often than juice.
Limit juice to about 6 ounces a day.
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Fruits:
Recommended Intakes Children
4 to 8 years: 1 cups
Females 9 to 18 years: 1 cups
Males 9 to 13 years: 1 cups
14 to 18 years: 2 cups
These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food IntakePattern Calorie Levels chart for more specific values.
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Get Your
Calcium Rich Foods Focus on fat-free or low-fat milk.
Drink fat-free or low-fat milkwith 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 foodsand beverages if desired
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Milk:
Recommended Intake
Children 2 to 8 years: 2 cups milk or
equivalentYoung people 9 to 18 years: 3 cups
milk or equivalent.
These values are for young people at a healthy weight, whoare physically active less than 30 minutes a day. SeeFood Intake Pattern Calorie Levels chart for morespecific values.
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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 beans as main dishes.
Eat fatty fish in moderation. Include nuts in snacks, salads, and
main dishes.
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Meat and Beans:
Recommended Intakes Children
4 to 8 years: 3 to 4 ounce equivalents
Females 9 to 18 years: 5 oz equivalents
Males
9 to 13 years: 5 oz equivalents
14 to 18 years: 6 oz equivalents
These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See FoodIntake Pattern Calorie Levels chart for more specific values
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Oils: Tips for Healthy
Choices Use vegetable oils and soft margarine
rather than solid fats.
Substitute nuts for meat or cheese assnack or in a meal sometimes.
Use Nutrition Facts to select foods low insaturated fat, transfat and cholesterol.
Select foods prepared with little or nofat.
Select lean or low-fat foods most often.
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Oils: Recommended Intakes
Children 4 to 8 years: 4 teaspoons
Females 9 to 18 years: 5 teaspoons
Males 9 to 13 years: 5 teaspoons
14 to 18 years: 6 teaspoons
These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See FoodIntake Pattern Calorie Levels chart for more specific values.
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Select Foods for Best Nutrition
MODERATION
Each food group narrowstoward the top:
Base: foods with little orno solid fats or addedsugars.
Top: foods with moreadded sugars and/or solidfats.
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Where do these foods fit?
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Eat Recommended Amount from
Each Food GroupPROPORTIONALITYThe food group bands havedifferent widths - ageneral guide to theproportion to eat fromeach group.
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Make It Your Pyramid!
PERSONALIZATION
The person on thesteps, the URL,and the slogan,stress finding theamount of foodsYOU need daily.
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Take It One Step At A Time
GRADUAL
IMPROVEMENTSuggested by the
slogan. Take small
steps each day to
improve your diet andlifestyle.
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Lets Practice Using MyPyramid
Determine calorie needs for you or one ofyour children.
Review amount to eat from each food group. Plan meals and snacks. Remember:
Include whole grains
Add fruits and veggies
Limit fats and sugars Use healthy food preparation
methods
Plan healthful snacks
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Get Real with Portions
Children and adults eatmore when served largerportions!
Be aware of portiondistortion.
Choose reasonable portion
sizes. Use smaller plates. Eat slowly and stop when
comfortably full.
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140 calories3-inch diameter
Calorie Difference: 210 calories
350 calories
6-inch diameter
BAGEL20 Years Ago Today
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Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories
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Calorie Difference: 165 Calories
250 Calories
20 ounces
85 Calories
6.5 ounces
SODA20 Years Ago Today
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Portion sizes: Cheese
1 ounces* of naturalcheese = 6 dice
* Equivalent to 1 cup milk
(2 oz. processedcheese 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: and 1 cup
1 cup = 1 baseball
cup = baseball
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Portion sizes:
1 teaspoon & 1 tablespoon1 teaspoon = the tip of athumb to the first joint
1 tablespoon =3 thumb tips
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Tips for Parents
Involve children in meal planning and foodpreparation (age appropriate).
Children over two need planned meals and
healthful snacks. Prepare nutritious, tasty, age-
appropriate foods and modelgood eating habits.
Let children decide how muchthey will eat, or even if theywill eat at a given meal or snack.
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More Tips for Parents
It may take many tastes for children
to enjoy a new food give it time!
Dont be a short-order cook!
Never force children to clean
their plates!
Enjoy fruit for dessert. Turn off the TV during meals.
Have pleasant conversations at mealtime.
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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 How to Get Your Kid to Eat, But Not Too
Much,by Ellyn Satter. Excellent resource forparents.
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Acknowledgements
Developed by Linda B. Bobroff, Ph.D., RD, Professorand 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
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