1. Using MyPyramid in Your Life

4. One Size Does Not Fit All!
USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200.
Calorie levels are based on:
Gender
Age
Activity

5. Three Key Messages
Make smart choices within and among the food groups.
Keep a balance between food intake and physical activity.
Get the most nutrients from your calories.

6. Anatomy of MyPyramid Activity Variety Moderation Proportionality
Personalization
Gradual Improvement

7. Anatomy of MyPyramid ACTIVITY
Represented by the steps and the person climbing them.

8. Physical Activity Recommendations for Adults
At least 30 minutes of physical activity most days of the week for health.
To avoid weight gain with age or to lose weight, 60 minutes a day.
To maintain weight loss, 60 to 90 minutes per day.

9. Moderate physical activities
Walking briskly (about 3½ mph)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 mph)
Weight training (general light workout)

10. Vigorous physical activities
Running/jogging (5 mph)
Bicycling (more than 10 mph)
Swimming (freestyle laps)
Aerobics
Walking very fast (4½ mph)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)

11. My Daily Activity Plan GOAL: 60 min Brisk walk – 20 minutes
Walk during coffee break – 10 minutes
GOAL:
60 min
Housework after work – 10 minutes
Stretching and strength training while watching evening news – minutes

12. Anatomy of MyPyramid VARIETY
The six color bands represent the five food groups, plus oils. This illustrates that foods from all groups are needed daily.
Grains
Vegetables
Fruit
OILS
Milk
Meat &
Beans

14. Whole Grains Whole-wheat flour Bulgur (cracked wheat) Oatmeal
Whole cornmeal
Brown rice
Kasha (buckwheat groats)

15. Refined Grains
White flour
Degermed cornmeal
Most pastas
White rice

16. Make Half Your Grains Whole
Check ingredient lists on labels.
Look at dietary fiber on Nutrition Facts panel.
Select 100% whole grain 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.

17. Grains: Recommended Intakes
Females
Sedentary: years: 6 oz equivalents
51 and over: 5 oz equivalents
Mod. Active: and over: 6 oz equivalents
Males
Sedentary: years: 8 oz equivalents
41-60 years: 7 oz equivalents
61 and over: 6 oz equivalents
Mod. Active: years: 9 oz equivalents
46-65 years: 8 oz equivalents
66 and over: 7 oz equivalents

19. Vary Your Veggies Includes weekly recommendations for:
Dark green vegetables
Orange vegetables
Legumes
Starchy vegetables
Other vegetables

20. Vary Your Veggies Buy fresh veggies in season.
Select high potassium veggies.
Use more fresh or frozen, less canned (except low sodium).
Have salad with dinner every night.
Add veggies to casseroles, pasta sauce, quick breads, etc.
Select fast food salad rather than fries.
Choose dark salad greens over iceberg.

21. Vegetables: Recommended Intakes
Females
Sedentary: years: 2½ cups
51 and over: 2 cups
Mod. Active: and over: 2½ cups
Males
Sedentary: years: 3 cups
61 and over: 2½ cups
Mod. Active: years: 3½ cups
46 and over: 3 cups

23. Focus on Fruits
Use fruits in salads, toppings, desserts, and for snacks.
Keep dried fruit handy for snacks.
Cut up fruit on cereal, pancakes, and waffles.
Include canned and frozen fruits.
Select fruits and juices high in potassium.
Buy in season.
Choose fruit more often than juice.

24. Fruits: Recommended Intakes
Females
Sedentary: 26 and over: 1½ cups
Mod. Active: years: 2 cups
51 and over: 1½ cups
Males
Sedentary: 19 and over: 2 cups
Mod. Active: 26 and over: 2 cups

26. Get Your Calcium Rich Foods
Focus on fat-free or low-fat milk.
Drink fat-free or low-fat milk with 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 foods and beverages if desired

27. Milk: Recommended Intake
Male and female adults, as well as 9 to 18 year olds, and some younger children, should have 3 cups of milk or equivalent daily.

29. 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 fish and beans often.
Select omega-3 FA-rich fish more often (except high-risk groups … see:
Include nuts in snacks, salads, and main dishes.

30. Meat and Beans: Recommended Intakes
Females
Sedentary: 26 and over: 5 oz equivalents
Mod. Active: years: 5½ oz equivalents
Males
Sedentary: years: 6½ oz equivalents
41-60 years: 6 oz equivalents
61 and over: 5½ oz equivalents
Mod. Active: years: 6½ oz equivalents
66 and over: 6 oz equivalents

31. Oils: Tips for Healthy Choices
Use vegetable oils rather than solid fats.
Substitute nuts for meat or cheese as snack or in a meal.
Choose omega-3 FA-rich fish (except high-risk groups: see:
Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol.
Select foods prepared with little or no fat or oil.
Select lean or low-fat foods most often.

32. Oils: Recommended Intakes
Females
Sedentary: years: 6 tsp
31 and over: 5 tsp
Mod. Active: years: 7 tsp
31 and over: 6 tsp
Men
Sedentary: years: 7 tsp
Mod. Active: years: 8 tsp
31 and over: 7 tsp

33. Chemical Bonds in Fats Saturated fatty acid/hydrogenated fats
Unsaturated fatty acid H | -C - C- H | -C = C-
Carbon-Carbon Double Bond
Carbon-Carbon Single Bond

34. Trans Fats
Trans fatty acids
Cis fatty acids H | -C = C- H | -C = C-

35. Trans Fats in Food Supply

36. EXTRAS (Discretionary Calories)

37. Anatomy of MyPyramid MODERATION
Each food group narrows toward the top:
Base: foods with little or no solid fats or added sugars.
Top: foods with more added sugars and/or solid fats.

38. Where do these foods fit?

39. Anatomy of MyPyramid PROPORTIONALITY
The food group bands have different widths - a general guide to the proportion to eat from each group.

40. Anatomy of MyPyramid PERSONALIZATION
The person on the steps, the URL, and the slogan, stress finding the amount of foods YOU need daily.

41. Anatomy of MyPyramid GRADUAL IMPROVEMENT
Suggested by the slogan. People can take small steps each day to improve their diet and lifestyle.

43. Using MyPyramid Determine your calorie needs.
Use table or go to MyPyramid.gov.
Values based on calories needed to maintain a healthy body weight.
Your personal calorie needs may be more or less.
Consider your body weight goals.

44. MyPyramid Food Intake Pattern Calorie Levels MALES FEMALES Sedentary Mod.Active Active Sedentary Mod.Active Active AGE

45. Daily Amount of Food from Each Group
Calorie level
1600
1800
2000
2200
2400
2600
Fruits
1½ cups
2 cups
Vegetables
2½ cups
3 cups
3½ cups
Grains
5 oz-eq
6 oz-eq
7 oz-eq
8 oz-eq
9 oz-eq
Meat & beans
5½ oz-eq
6½ oz-eq
Milk
Oils
5 tsp
6 tsp
7 tsp
8 tsp
Discretionary
Calorie
Allowance
132
195
267
290
362
410

46. Using MyPyramid Determine your calorie needs.
Review amount to eat from each food group.

48. Using MyPyramid Determine your calorie needs.
Review amount to eat from each food group.
Plan meals and snacks.
See tips on MyPyramid.gov
Try new foods and healthy preparation methods.
Get the family involved.

49. Get Real with Portions Be aware of portion distortion.
Choose reasonable portion sizes.
Use smaller plates.
Eat slowly and stop when comfortably full.

50. Calorie Difference: 210 calories
BAGEL
20 Years Ago
Today
140 calories
3-inch diameter
350 calories
6-inch diameter
Calorie Difference: 210 calories

51. CHEESEBURGER Today 20 Years Ago Calorie Difference: 257 calories

52. Calorie Difference: 165 Calories
SODA
20 Years Ago
Today
85 Calories
6.5 ounces
250 Calories
20 ounces
Calorie Difference: 165 Calories

53. 1½ ounces* of natural cheese = 6 dice
Portion sizes: Cheese
1½ ounces* of natural cheese = 6 dice
* Equivalent to 1 cup milk (2 oz. processed cheese – 8 dice – also equivalent to 1 cup milk)

54. 3 oz. cooked meat, fish, or poultry = a deck of cards
Portion sizes: Meat
3 oz. cooked meat, fish, or poultry = a deck of cards

55. Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball

56. Portion sizes: 1 teaspoon & 1 tablespoon
1 teaspoon = the tip of a thumb to the first joint
1 tablespoon = 3 thumb tips

57. Using MyPyramid Determine your calorie needs.
Review amount to eat from each food group.
Plan meals and snacks.
Keep food records or use My Pyramid Tracker on line.

58. Using MyPyramid Determine your calorie needs.
Review amount to eat from each food group.
Plan meals and snacks.
Keep food records or use My Pyramid Tracker on line.
Balance food intake with physical activity.

59. Using MyPyramid Determine calorie needs.
Review amount to eat from each food group.
Plan meals and snacks.
Keep food records or use My Pyramid Tracker on line.
Balance food intake with physical activity.
Assess how you are doing.

60. Resources
mypyramid.gov – official website of the new food guidance system
- federal portal to many nutrition and health websites
- reliable nutrition resources for consumers and professionals
edis.ifas.ufl.edu – University of Florida/IFAS downloadable Extension publications

61. Acknowledgements
Developed by Linda B. Bobroff, Ph.D., RD, Professor and 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: