Teaching MyPyramid Karen Sherbondy, RD, LD FNEP Special Projects Coordinator University of Missouri Extension

Questions About….. Colors in MyPyramid Colors in MyPyramid How Do Foods Fit and Why? How Do Foods Fit and Why? Oils Oils Discretionary Calories Discretionary Calories Portion Sizes Portion Sizes Differences in Nutrient Needs Differences in Nutrient Needs

Answers... Session discussion Session discussion Handouts Handouts Developmentally Appropriate Responses to MyPyramid Questions Developmentally Appropriate Responses to MyPyramid Questions Teaching MyPyramid Portion Sizes Teaching MyPyramid Portion Sizes

MyPyramid Colors Colors that work together (graphic artists and USDA) Colors that work together (graphic artists and USDA) No hidden meaning in the color chosen for a group No hidden meaning in the color chosen for a group Did not want red for Meat and Beans Group Did not want red for Meat and Beans Group Did not want to imply red meat Did not want to imply red meat

Anatomy of MyPyramid GRAINSVEGETABLESFRUITSMILK MEAT & BEANS O I L S Variety 6 color bands represent the 5 different food groups and oils Foods from all colors are needed daily

Anatomy of MyPyramid GRAINSVEGETABLESFRUITSMILK MEAT & BEANS O I L S PROPORTIONALITY Different food group bands shown by different widths Widths are a general guide to proportions

How Do Foods Fit and Why? Grains Grains Based on flour equivalents Based on flour equivalents Milk Milk Based on calcium content Based on calcium content Meat and Beans Meat and Beans Based on protein content Based on protein content

How Do Foods Fit and Why? Fruits Fruits Based on major nutrients (potassium, fiber, Vitamin C, folate) Based on major nutrients (potassium, fiber, Vitamin C, folate) Vegetables Vegetables Based on major nutrients (potassium, fiber, Vitamins A, C, E and folate) Based on major nutrients (potassium, fiber, Vitamins A, C, E and folate) Potato and potato chip in vegetable group (same vegetable) Potato and potato chip in vegetable group (same vegetable)

Tomato-Fruit or Vegetable? Botanically a fruit Botanically a fruit A tomato is the ovary, together with its seeds, of a flowering plant A tomato is the ovary, together with its seeds, of a flowering plant

Tomato-Fruit or Vegetable? Used like a vegetable from a culinary perspective Used like a vegetable from a culinary perspective Typically served as a meal, or part of a main course of a meal Typically served as a meal, or part of a main course of a meal It would be considered a vegetable (a culinary term which has no botanical meaning) It would be considered a vegetable (a culinary term which has no botanical meaning)

Tomato-Fruit or Vegetable? See Responses handout for explanation See Responses handout for explanation MyPyramid-Vegetable Group MyPyramid-Vegetable Group

Why Are Beans in 2 Groups? In both Vegetable and Meat and Beans Group In both Vegetable and Meat and Beans Group Couldn’t recommend nuts and beans as alternates in meat group because of their higher calories- Couldn’t recommend nuts and beans as alternates in meat group because of their higher calories- Person would have too many calories if chose all their meat ounce equivalents as nuts Person would have too many calories if chose all their meat ounce equivalents as nuts

Beans Can count a portion as either Vegetable Group or Meat and Beans Group Can count a portion as either Vegetable Group or Meat and Beans Group Can’t count the same portion in 2 groups Can’t count the same portion in 2 groups OR

How Do We Count Bacon? “According to the USDA-ARS Pyramid Servings Database, bacon has some meat servings plus a lot of solid fat. So it can “count” in the meat group, but must also be considered as a source of solid fat.” “According to the USDA-ARS Pyramid Servings Database, bacon has some meat servings plus a lot of solid fat. So it can “count” in the meat group, but must also be considered as a source of solid fat.” Trish Britten, USDA, Center for Nutrition Policy and Promotion Trish Britten, USDA, Center for Nutrition Policy and Promotion

Bacon Counts as both meat and solid fat Counts as both meat and solid fat Technically can “count” in the Meat and Beans Group Technically can “count” in the Meat and Beans Group Is a solid fat Is a solid fat Counts as discretionary calories Counts as discretionary calories 2 slices- 2 slices- 1 ½ tsp (6 gm) solid fat 1 ½ tsp (6 gm) solid fat 85 calories 55 calories from fat 85 calories 55 calories from fat Protein-6 gm Protein-6 gm

So Which Is It? Some foods are very confusing- where do we count them? Some foods are very confusing- where do we count them? Technically, a food may be classified in a certain food group Technically, a food may be classified in a certain food group Need to look at amount of discretionary calories food contains Need to look at amount of discretionary calories food contains Emphasize the most nutrient dense, healthier choice the majority of the time Emphasize the most nutrient dense, healthier choice the majority of the time

Examples Potato chips- Vegetable Potato chips- Vegetable Ice cream-Milk Ice cream-Milk Bacon-Meat Bacon-Meat

Would You Choose This Meal? 3 food groups- but are these the best choices?

Remember... The Dietary Guidelines emphasize lower fat choices and keeping calories in balance

Oils

Why Is It Important to Consume Oils? Most fats we eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats Most fats we eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats Oils are the major source of MUFAs and PUFAs in the diet Oils are the major source of MUFAs and PUFAs in the diet PUFAs contain essential fatty acids PUFAs contain essential fatty acids Fatty acids that are necessary for health Fatty acids that are necessary for health

Oils Because oils contain these essential fatty acids, there is an allowance for oils in MyPyramid separate from the discretionary calorie allowance Because oils contain these essential fatty acids, there is an allowance for oils in MyPyramid separate from the discretionary calorie allowance

Oils Not a food group but need some each day for good health Not a food group but need some each day for good health Yellow band on MyPyramid represents need for oils Yellow band on MyPyramid represents need for oils

Oils Fats that are liquid at room temperature Fats that are liquid at room temperature Come from many different plants and from fish Come from many different plants and from fish

Oils Most oils are Most oils are High in monounsaturated or polyunsaturated fats High in monounsaturated or polyunsaturated fats Low in saturated fats Low in saturated fats From plant sources (vegetable and nut oils) From plant sources (vegetable and nut oils) Do not contain any cholesterol Do not contain any cholesterol No foods from plants sources contain cholesterol No foods from plants sources contain cholesterol Cholesterol is from animal fat Cholesterol is from animal fat

Oils Common oils Common oils Canola oil Canola oil Corn oil Corn oil Cottonseed oil Cottonseed oil Olive oil Olive oil Safflower oil Safflower oil Soybean oil Soybean oil Sunflower oil Sunflower oil Oils used mainly as flavorings Oils used mainly as flavorings Walnut oil Walnut oil Sesame oil Sesame oil

Oils Foods naturally high in oils Foods naturally high in oils Nuts Nuts Olives Olives Some fish Some fish Avocados Avocados

Oils Foods that are mainly oil include: Foods that are mainly oil include: Mayonnaise Mayonnaise Certain salad dressings Certain salad dressings Soft (tub or squeeze) margarine with no trans fats Soft (tub or squeeze) margarine with no trans fats

Oils Tropical oils (coconut oil, palm and palm kernel oil) are high in saturated fats Tropical oils (coconut oil, palm and palm kernel oil) are high in saturated fats Should be considered to be solid fats Should be considered to be solid fats = Solid Fat

Solid Fats Solid fats Solid fats Solid at room temperature Solid at room temperature Examples-butter and shortening Examples-butter and shortening Come from many animal foods Come from many animal foods Can be made from vegetable oils through a process called hydrogenation Can be made from vegetable oils through a process called hydrogenation

Solid Fats Some common solid fats are: Some common solid fats are: Butter Butter Beef fat (tallow, suet) Beef fat (tallow, suet) Chicken fat Chicken fat Pork fat (lard) Pork fat (lard) Stick margarine Stick margarine Shortening Shortening

What’s the Difference? All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats

What’s the Difference? Solid fats contain more saturated fats and/or trans fats than oils Solid fats contain more saturated fats and/or trans fats than oils Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood Increases risk for heart disease Increases risk for heart disease

But Remember.... Oils still contain calories Oils still contain calories Amount of oil consumed needs to be limited to balance total calorie intake Amount of oil consumed needs to be limited to balance total calorie intake Nutrition Facts label provides information to help us make smart choices Nutrition Facts label provides information to help us make smart choices

How Do I Count the Oils?

What About Calories? Think of your calories like a budget Think of your calories like a budget Essentials Extras or discretionary calories (IF you have any left to spend!)

Essential Calories Essential calories- the minimum calories required to meet your nutrient needs Essential calories- the minimum calories required to meet your nutrient needs Best nutrient choices are foods with Best nutrient choices are foods with The least amount of fat The least amount of fat No added sugar No added sugar

Definition: “Nutrient-dense” Foods “Nutrient-dense” foods provide substantial amounts of vitamins and minerals and relatively fewer calories. They are low in discretionary calories!

Question Which food is more “nutrient-dense”and low in “discretionary calories”? 2 slices whole wheat bread 1 medium croissant

Answer 2 slices of whole wheat bread are more “nutrient-dense” and have no “discretionary calories” 2 slices whole wheat bread have 140 calories and NO “discretionary calories” 1 medium croissant has 230 calories; 95 of the calories are “discretionary calories”

So Many Choices... Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs

So Many Choices... If you choose wisely, you may have some calories left after meeting your nutrient needs... If you choose wisely, you may have some calories left after meeting your nutrient needs... These are your discretionary calories

Spending Discretionary Calories These calories are the “extras” that can be used on luxuries: These calories are the “extras” that can be used on luxuries: Foods with added sugar Foods with added sugar Foods higher in fat Foods higher in fat Alcohol (in moderation) Alcohol (in moderation) More food from a food group More food from a food group

Recommended Foods Versus Discretionary Calories Recommended foods are: Recommended foods are: Lowest fat form of food Lowest fat form of food No added sugar No added sugar Discretionary calories may include: Discretionary calories may include: Higher fat forms of food Higher fat forms of food Foods with added sugar Foods with added sugar Alcohol (in MODERATION) Alcohol (in MODERATION) Increased intake from food groups Increased intake from food groups Most solid fats and all added sugar calories are discretionary calories Most solid fats and all added sugar calories are discretionary calories

“Discretionary calories” is a term used in MyPyramid recommendations …

Discretionary Calorie Range calories calories Depends on Depends on Age Age Gender Gender Activity level Activity level

Most Discretionary Calorie Allowances Are Very Small Many people only have 100 to 300 discretionary calories – especially those who aren’t physically active

Here’s how many discretionary calories MyPyramid recommends …

MyPyramid Discretionary Calories

Some People Don’t Have Any Discretionary Calories Many people totally use up their discretionary calories by choosing higher fat and added-sugar foods in each food group such as: Many people totally use up their discretionary calories by choosing higher fat and added-sugar foods in each food group such as: Higher fat forms of foods Higher fat forms of foods Sweetened products Sweetened products Sweetened bakery products Sweetened bakery products Higher fat meats Higher fat meats Whole milk Whole milk

Where Do We Get Discretionary Calories? Most solid fats and all added sugar calories are discretionary calories Most solid fats and all added sugar calories are discretionary calories

Added Sugars Added sugars are sugars and syrups that are added to foods during processing or preparation Added sugars are sugars and syrups that are added to foods during processing or preparation Added sugars do not include naturally occurring sugars such as those which occur in milk and fruits Added sugars do not include naturally occurring sugars such as those which occur in milk and fruits

Words That Indicate ADDED Sugar Brown sugar Brown sugar Corn sweetener Corn sweetener Corn syrup Corn syrup Dextrose Dextrose Fructose Fructose Fruit juice concentrates Fruit juice concentrates Glucose Glucose High fructose corn syrup High fructose corn syrup Honey Honey Invert Sugar Lactose Maltose Malt syrup Molasses Raw sugar Sucrose Sugar Syrup

Foods Containing Most of the Added Sugars in American Diets Regular soft drinks Regular soft drinks Candy Candy Cakes Cakes Cookies Cookies Pies Pies Fruit drinks, such as fruitades and fruit punch Fruit drinks, such as fruitades and fruit punch Milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk Milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk Grain products, such as sweet rolls and cinnamon toast Grain products, such as sweet rolls and cinnamon toast

Solid Fats Butter Butter Beef fat (tallow, suet) Beef fat (tallow, suet) Chicken fat Chicken fat Pork fat (lard) Pork fat (lard) Stick margarine Stick margarine Shortening Shortening

Foods High in Solid Fats Foods high in solid fats include: Foods high in solid fats include: Many cheeses Many cheeses Creams Creams Ice creams Ice creams Well-marbled cuts of meats Well-marbled cuts of meats Regular ground beef Regular ground beef Bacon Bacon Sausages Sausages Poultry skin Poultry skin Many baked goods (such as cookies, crackers, donuts, pastries, and croissants) Many baked goods (such as cookies, crackers, donuts, pastries, and croissants)

Discretionary Calories It’s OK to eat these foods if you meet MyPyramid food group recommendations and don’t exceed your calorie level.

Use Your Discretionary Calorie Allowance To: Eat more foods from any food group than MyPyramid recommends Eat more foods from any food group than MyPyramid recommends Eat higher calorie forms of foods—those that contain solid fats or added sugars Eat higher calorie forms of foods—those that contain solid fats or added sugars Whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt Whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt

Use Your Discretionary Calorie Allowance To: Add fats or sweeteners to foods Add fats or sweeteners to foods Sauces, salad dressings, sugar, syrup, and butter Sauces, salad dressings, sugar, syrup, and butter Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol Candy, soda pop, wine, and beer Candy, soda pop, wine, and beer

Just Remember... We might look like this if we eat too many discretionary calories! We might look like this if we eat too many discretionary calories!

How Can We Teach This? Choices along the continuum Choices along the continuum Choose essential versus discretionary calories most of the time Choose essential versus discretionary calories most of the time Moderate the discretionary calories Moderate the discretionary calories

Where Do Foods Fit on the Continuum? Continuum along color band to show where high calorie, low nutrient foods belong Continuum along color band to show where high calorie, low nutrient foods belong Each food group narrows toward the top Each food group narrows toward the top

The Continuum The base represents foods with little or no solid fats or added sugars Should be selected more often You can eat more of these if you’re more active The narrower top stands for foods containing more sugars and solid fats

Where Do Foods Fit on the Continuum ? Would whole milk be near the TOP or the BOTTOM of MyPyramid? ? ? ?

Where Do They Fit on the Continuum? Whole milk would be near the top Fat-free milk would be at the bottom

How Can We Show This? MyPyramid Pocket Chart

MyPyramid Portions MyPyramid Portions

Portions MyPyramid recommends total amounts, not “servings” MyPyramid recommends total amounts, not “servings” pyramid pyramid

What Happened to Servings? Consumer confusion about recommendations for number of servings of a specified serving size from each food group Consumer confusion about recommendations for number of servings of a specified serving size from each food group Consumers did not see ounce or cup equivalent as recommended portion size Consumers did not see ounce or cup equivalent as recommended portion size Common misunderstanding with Food Guide Pyramid Common misunderstanding with Food Guide Pyramid

Portions Focus groups and consumer research showed people understood food amounts expressed as daily household measures Focus groups and consumer research showed people understood food amounts expressed as daily household measures Cup and ounce equivalents derived from former serving sizes from Food Guide Pyramid Cup and ounce equivalents derived from former serving sizes from Food Guide Pyramid

Sizing Up Portions With MyPyramid Guidelines

Portions MyPyramid recommends total amounts, not “servings” MyPyramid recommends total amounts, not “servings” Gives more specific guidelines about types and amounts to eat than Food Guide Pyramid Gives more specific guidelines about types and amounts to eat than Food Guide Pyramid pyramid pyramid

A MyPyramid Portion Is Usually Less Than What Americans Eat Source: MyPyramid Portion TYPICAL American Portion 1/2 cup rice or pasta 1 cup rice or pasta 1/2 bagel or 1/2 hamburger bun 1 bagel or 1 hamburger bun 1 chicken leg and thigh 1/4 chicken Small order (1/2 cup) French fries Large order (3/4 to 1 cup) fries 1/2 cup cooked red chili beans 1 to 2 cups cooked red chili beans 1 cup leafy greens salad 2 cups leafy greens salad

Sizing Up Portions MyPyramid tells you exact amounts of each type of food

MyPyramid: Grains Eat 6 ounce-equivalents * Eat 6 ounce-equivalents * 3 ounce-equivalents or more of whole-grain products 3 ounce-equivalents or more of whole-grain products Remaining grains should come from enriched or whole-grain products Remaining grains should come from enriched or whole-grain products 1 ounce- equivalent: ½ cup cooked pasta, cooked rice or cooked cereal ½ cup cooked pasta, cooked rice or cooked cereal 1 cup ready-to-eat cereal 1 cup ready-to-eat cereal 1 slice bread 1 slice bread *2,000 calorie diet level

MyPyramid: Vegetables Eat the equivalent of 2½ cups of raw or cooked vegetables per day * Eat the equivalent of 2½ cups of raw or cooked vegetables per day * Equivalents: Equivalents: 1 cup vegetables 1 cup vegetables 2 cups raw leafy greens = 1 cup of vegetables 2 cups raw leafy greens = 1 cup of vegetables *2,000 calorie diet level

MyPyramid: Fruits Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day* Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day* *2,000 calorie diet level Note this equivalent: ¼ cup dried fruit = ½ cup fruit

MyPyramid: Milk Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products Children ages 2 to 8: 2 cups per day Children ages 2 to 8: 2 cups per day Children ages 9 & up: 3 cups per day Children ages 9 & up: 3 cups per day Equivalents: 8 oz. milk 1 cup yogurt 1½ oz. natural cheese 2 oz. processed cheese

MyPyramid: Meat & Beans Eat 5½ ounce-equivalents* Eat 5½ ounce-equivalents* Choose lean meat and poultry Choose lean meat and poultry Vary choices – more fish, beans, peas, nuts and seeds Vary choices – more fish, beans, peas, nuts and seeds *2,000 calorie diet level 1 ounce-equivalent: 1 ounce meat, poultry or fish 1/4 cup cooked dry beans or peas 1 tablespoon peanut butter 1/2 ounce nuts or seeds 1 egg

MyPyramid: Oils Because oils contain essential fatty acids, there is an allowance for oils in MyPyramid Because oils contain essential fatty acids, there is an allowance for oils in MyPyramid Recommended intake ranges from 3 to 7 teaspoons daily based on age, gender and level of physical activity Recommended intake ranges from 3 to 7 teaspoons daily based on age, gender and level of physical activity

MyPyramid: Oils Eat the equivalent of 6 teaspoons of oil per day * Eat the equivalent of 6 teaspoons of oil per day * Most Americans consume enough oil in the foods they eat Most Americans consume enough oil in the foods they eat Nuts, salad dressings, cooking oil and fish Nuts, salad dressings, cooking oil and fish *2,000 calorie diet level

MyPyramid: Oils 3 or 4 teaspoons of oil is equivalent to: 1 ounce of nuts or seeds, or 2 tablespoons of peanut butter 1 ounce of nuts or seeds, or 2 tablespoons of peanut butter 1 tablespoon of tub or squeeze margarine without trans fats 1 tablespoon of tub or squeeze margarine without trans fats 1 tablespoon of real mayonnaise 1 tablespoon of real mayonnaise 3 tablespoons of some salad dressings 3 tablespoons of some salad dressings

How Can We Teach Portions? A portion is the amount or how much food we should eat A portion is the amount or how much food we should eat In MyPyramid, portions are based on cups and amounts of food equal to an ounce In MyPyramid, portions are based on cups and amounts of food equal to an ounce These amounts can be different, depending on the food These amounts can be different, depending on the food

“Eyeball” Your Portion Sizes

Visual Portion Portion sizes: ½ and 1 cup Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball

Visual Portion Portion sizes: Cheese 1 ½ ounces of natural cheese = 6 dice Equivalent to 1 cup milk (2 oz. processed cheese – 8 dice – also are equivalent to 1 cup milk)

Visual Portion Portion sizes: Meat Portion sizes: Meat A typical 3 ounce portion of cooked meat, fish, or poultry = a deck of cards

Visual Portion Portion sizes: 1 tsp. & 1 tbsp. Portion sizes: 1 tsp. & 1 tbsp. 1 teaspoon = about the tip of a thumb to the first joint 1 tablespoon = about 3 thumb tips

Portions Handout Responses handout for explanation Responses handout for explanation Teaching MyPyramid Portion Sizes handout Teaching MyPyramid Portion Sizes handout What Counts as a Cup? What Counts as a Cup? What Counts as an Ounce? What Counts as an Ounce?

Nutrient Needs Different amounts for boys and girls Different amounts for boys and girls Based on DRIs (Dietary Reference Intakes) Based on DRIs (Dietary Reference Intakes) Different nutrient needs for different ages and gender Different nutrient needs for different ages and gender See Responses handout for explanation See Responses handout for explanation MyPyramid 101 (N940) lists different amounts needed MyPyramid 101 (N940) lists different amounts needed

Special Thanks Alison Copeland, University of Missouri Extension Alison Copeland, University of Missouri Extension Robin Gammon, University of Missouri Extension Robin Gammon, University of Missouri Extension Alice Henneman, University of Nebraska Extension Alice Henneman, University of Nebraska Extension

What Questions Do You Have?