4One Size Does Not Fit All! USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200.Calorie levels are based on:GenderAgeActivity
5Three Key MessagesMake smart choices within and among the food groups.Keep a balance between food intake and physical activity.Get the most nutrients from your calories.
6Anatomy of MyPyramid Activity Variety Moderation Proportionality PersonalizationGradual Improvement
7Anatomy of MyPyramid ACTIVITY Represented by the steps and the person climbing them.
8Physical 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.
9Moderate physical activities Walking briskly (about 3½ mph)HikingGardening/yard workDancingGolf (walking and carrying clubs)Bicycling (less than 10 mph)Weight training (general light workout)
10Vigorous physical activities Running/jogging (5 mph)Bicycling (more than 10 mph)Swimming (freestyle laps)AerobicsWalking very fast (4½ mph)Heavy yard work, such as chopping woodWeight lifting (vigorous effort)Basketball (competitive)
11My Daily Activity Plan GOAL: 60 min Brisk walk – 20 minutes Walk during coffee break – 10 minutesGOAL:60 minHousework after work – 10 minutesStretching and strength training while watching evening news – minutes
12Anatomy of MyPyramid VARIETY The six color bands represent the five food groups, plus oils. This illustrates that foods from all groups are needed daily.GrainsVegetablesFruitOILSMilkMeat &Beans
16Make 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.
17Grains: Recommended Intakes FemalesSedentary: years: 6 oz equivalents51 and over: 5 oz equivalentsMod. Active: and over: 6 oz equivalentsMalesSedentary: years: 8 oz equivalents41-60 years: 7 oz equivalents61 and over: 6 oz equivalentsMod. Active: years: 9 oz equivalents46-65 years: 8 oz equivalents66 and over: 7 oz equivalents
19Vary Your Veggies Includes weekly recommendations for: Dark green vegetablesOrange vegetablesLegumesStarchy vegetablesOther vegetables
20Vary 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.
21Vegetables: Recommended Intakes FemalesSedentary: years: 2½ cups51 and over: 2 cupsMod. Active: and over: 2½ cupsMalesSedentary: years: 3 cups61 and over: 2½ cupsMod. Active: years: 3½ cups46 and over: 3 cups
23Focus on FruitsUse 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.
24Fruits: Recommended Intakes FemalesSedentary: 26 and over: 1½ cupsMod. Active: years: 2 cups51 and over: 1½ cupsMalesSedentary: 19 and over: 2 cupsMod. Active: 26 and over: 2 cups
26Get 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
27Milk: 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.
29Go 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.
30Meat and Beans: Recommended Intakes FemalesSedentary: 26 and over: 5 oz equivalentsMod. Active: years: 5½ oz equivalentsMalesSedentary: years: 6½ oz equivalents41-60 years: 6 oz equivalents61 and over: 5½ oz equivalentsMod. Active: years: 6½ oz equivalents66 and over: 6 oz equivalents
31Oils: 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.
32Oils: Recommended Intakes FemalesSedentary: years: 6 tsp31 and over: 5 tspMod. Active: years: 7 tsp31 and over: 6 tspMenSedentary: years: 7 tspMod. Active: years: 8 tsp31 and over: 7 tsp
33Chemical Bonds in Fats Saturated fatty acid/hydrogenated fats Unsaturated fatty acidH|-C-C-H|-C=C-Carbon-Carbon Double BondCarbon-Carbon Single Bond
43Using 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.
44MyPyramid Food Intake Pattern Calorie Levels MALES FEMALES Sedentary Mod.Active Active Sedentary Mod.Active Active AGE
45Daily Amount of Food from Each Group Calorie level160018002000220024002600Fruits1½ cups2 cupsVegetables2½ cups3 cups3½ cupsGrains5 oz-eq6 oz-eq7 oz-eq8 oz-eq9 oz-eqMeat & beans5½ oz-eq6½ oz-eqMilkOils5 tsp6 tsp7 tsp8 tspDiscretionaryCalorieAllowance132195267290362410
46Using MyPyramid Determine your calorie needs. Review amount to eat from each food group.
48Using MyPyramid Determine your calorie needs. Review amount to eat from each food group.Plan meals and snacks.See tips on MyPyramid.govTry new foods and healthy preparation methods.Get the family involved.
49Get Real with Portions Be aware of portion distortion. Choose reasonable portion sizes.Use smaller plates.Eat slowly and stop when comfortably full.
531½ ounces* of natural cheese = 6 dice Portion sizes: Cheese1½ ounces* of natural cheese = 6 dice* Equivalent to 1 cup milk (2 oz. processed cheese – 8 dice – also equivalent to 1 cup milk)
543 oz. cooked meat, fish, or poultry = a deck of cards Portion sizes: Meat3 oz. cooked meat, fish, or poultry = a deck of cards
55Portion sizes: ½ and 1 cup 1 cup = 1 baseball½ cup = ½ baseball
56Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint1 tablespoon = 3 thumb tips
57Using 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.
58Using 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.
59Using 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.
60Resourcesmypyramid.gov – official website of the new food guidance system- federal portal to many nutrition and health websites- reliable nutrition resources for consumers and professionalsedis.ifas.ufl.edu – University of Florida/IFAS downloadable Extension publications
61AcknowledgementsDeveloped by Linda B. Bobroff, Ph.D., RD, Professor and Extension Nutrition Specialist, Dept. of Family, Youth and Community Sciences, IFAS, University of Florida, June 2005Portions 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: