Download - The New Food Guide Pyramid Table of Contents 1.Dietary Guidelines for Americans 2.The New Food Guide Pyramid 3.Servings Sizes 4.Incorporating Exercise.

The New Food Guide Pyramid

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


• Be physically active each day• Let the Pyramid guide your food

choices• Eat a variety of grains daily,

especially whole grains


• 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


• 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


• Physical Activity Recommendations– For health– To limit weight gain– To lose weight

is in one neat package…..

The New Food Guide Pyramid

Dietary Guidelinesfor Americans

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?

Food Guide PyramidChanges

1992-2004 2005Food Guide Pyramid Food Guide Pyramid

Why use a pyramid shape?

• Emphasizes three key messages– Variety– Proportion– Moderation

Why is the pyramid multi-colored?

• Inside the pyramid there are a variety of colors. Each color is associated with a different food category.

Grains

Vegetables

FruitsOils

Milk

Meats & Beans

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

Starchy Vegetables

• Corn• Green peas• Lima beans (green)• Potatoes

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

What is in the Milk group?

• Includes all milk products and many foods made from milk.

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.


• 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


• 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.

• Fats, Sugars, Salt– Sparingly

– 1 tsp of butter

Find your between food and physical activity

Calorie

Intake

Physical

Activity

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


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


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

Overview…..1. Dietary Guidelines for

Americans2. The New Food Guide

Pyramid3. Servings Sizes4. Incorporating Exercise in

your life