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 Stretching and strength training while watching evening news – 20 minutes Brisk walk – 20 minutes Walk during coffee break – 10 minutes Housework after work – 10 minutes GOAL: 60 min
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. GrainsVegetablesFruit OILSOILS Milk Meat & Beans
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:26-50 years: 6 oz equivalents 51 and over: 5 oz equivalents Mod. Active: 26 and over: 6 oz equivalents Males Sedentary: 21-40 years: 8 oz equivalents 41-60 years: 7 oz equivalents 61 and over: 6 oz equivalents Mod. Active: 26-45 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.
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: 26-50 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: www.cfsan.fda.gov).www.cfsan.fda.gov Include nuts in snacks, salads, and main dishes.
30 Meat and Beans: Recommended Intakes Females Sedentary: 26 and over:5 oz equivalents Mod. Active: 26-50 years: 5½ oz equivalents Males Sedentary: 21-40 years: 6½ oz equivalents 41-60 years: 6 oz equivalents 61 and over: 5½ oz equivalents Mod. Active: 26-65 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: www.cfsan.fda.gov)www.cfsan.fda.gov 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:19-30 years: 6 tsp 31 and over: 5 tsp Mod. Active: 19-30 years: 7 tsp 31 and over: 6 tsp Men Sedentary:19-30 years: 7 tsp 31 and over: 6 tsp Mod. Active: 19-30 years: 8 tsp 31 and over: 7 tsp
33 Chemical Bonds in Fats HH || -C-C- || HH HH || -C=C- Carbon-Carbon Single Bond Saturated fatty acid/hydrogenated fats Unsaturated fatty acid Carbon-Carbon Double Bond
34 Trans Fats Trans fatty acids H | -C=C- | H HH || -C=C- Cis fatty acids
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
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.
140 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameter BAGEL 20 Years Ago Today
Calorie Difference: 257 calories 590 calories CHEESEBURGER 20 Years Ago Today 333 calories
Calorie Difference: 165 Calories 250 Calories 20 ounces 85 Calories 6.5 ounces SODA 20 Years AgoToday
53 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 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 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
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: http://hin.nhlbi.nih.gov/portion