Revealing MyPyramid and the Athlete Family and Consumer Science Conference Provo, Utah June 15-16, 2009

Revealing MyPyramid and the Athlete By Joan Thompson, Ph.D., R.D.,C.D. Associate Professor of Nutrition Weber State University

Overview MyPyramid The Food Groups The health benefits of consuming each group How well does the tool support sport nutrition Conclusions

What is MyPyramid? It is the 21 st century Food Guide tool for Americans It was released by the United States Department of Agriculture in 2005 Visit mypyramid.gov

What is MyPyramid? The MyPyramid is a personalized diet plan based on age, gender body weight and activity. There is Calorie Control provided to achieve a healthy body weight. It is web-based, easy to use and provides loads of nutrition information.

What is MyPyramid? It encourages the consumption of whole grains, a variety of vegetables, fruits, fat- free or low-fat milk or milk alternatives, low fat meat and beans, and healthy plant oils. It discourages the excessive intakes of sugar and solid fats, as well as a sedentary lifestyle.

What are the Food Groups? Grains Vegetables Fruits Oils Milk Meat and Beans [Discretionary Calories]

Health Benefits: Grains reduce heart disease, neural tube defects during fetal development, and both constipation and obesity when eaten as whole grains. Grains Make ½ whole grain represented by the Orange area

Vegetables include those high in vitamin C & A represented by the Green area Health Benefits: Vegetables reduce cardiovascular disease, heart disease, stroke, type 2 diabetes, some cancers, kidney stones, and bone loss. Eating vegetables that are low in calories instead of higher- calorie foods may be useful in helping to lower Calorie intake.

Vegetables include those high in vitamin C & A represented by the Green area Subgroups: Dark green orange legumes starchy other

Fruit include those high in vitamin C & A represented by the Red area Health Benefits: Fruits reduce cardiovascular disease, heart disease, stroke, type 2 diabetes, some cancers, kidney stones, and bone loss.

Milk chose fat-free or low-fat represented by the Blue area Health Benefits: Milk products reduce the risk of low bone mass throughout the life cycle and may prevent osteoporosis.

Meat & Beans choose lean or low-fat represented by the Purple area Health Implications: Foods in the meat and beans group provide nutrients that are vital for health and body maintenance. However, choosing foods from this group that are high in saturated fat and cholesterol may increase the risk for heart disease.

Oils Healthy fats represented by the Yellow area Health Benefits: Oils are essential for cardiovascular health. Health Implications: The intake of too much increases inflammation and cancer risk.

Discretionary Calories (DC) Is a allocated amount of Calories from Hazardous Biological Molecules that decrease nutrient density in the diet! DCs are calories from solid fats and added sugars. For every gram of sugar count 4 Calories. For every gram of fat count 9 Calories.

Discretionary Calories Solid fats: Solid fats are solid at room temperature, like butter and shortening. Solid fats come from many animal foods, can be made from vegetable oils through hydrogenation, and are found naturally in coconut and palm plant foods. Common solid fats are: Butter, shortening, stick margarine, and beef, chicken, and pork fat. Foods high in solid fats include: many cheeses, creams, ice creams, well-marbled cuts of meats, regular ground beef, bacon, sausages, poultry skin, many baked goods (such as cookies, crackers, donuts, pastries, and croissants).

Added Sugars: Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. This does not include naturally occurring sugars such as those that occur in milk and fruits. Ingredients shown on food labels of processed foods indicate added sugar: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, sugar, and syrup Discretionary Calories

The Allowance amounts of the DC in a food intake pattern after accounting for the Calories needed for all food groups—using forms of foods that are fat-free or low-fat and with very little added sugars. The discretionary Calorie allowance is small: Most adults will not be in compliance consuming 1 can of coke and a medium order of fries, as we will see.

Back to the Question? How well does the MyPyramid recommendations support the athlete's nutritional needs? The research selected four groups to evaluate: Female and Male groups of 17 years old and 22 years old with Female weight groups 120, 140 and 160 Male weight groups 150, 170, 190

Research Method Using the MyPyramid.gov site, the calorie levels for each group of athletes was determined The MyPyramid food pattern was used to perform diet analyses using the ESHA Diet Analyses plus software version 8.0. Then sports nutrition recommendations were used to interpret the diet analysis for nutritional adequacy.

Results: My Pyramid Food Intake Patterns for Calorie Control Calorie Grains8 oz9 oz10 oz Vegies3 c3.5 c4 c Fruits2 c 2.5 c Milk3 c M & B6.5 oz 7 oz Oils7 tsp8 tsp10 tsp11 tsp DCs

Vegetable Subgroups Calorie Dark Green 3 c Orange2 c2.5 c 2.5 Dry Beans 3 c3.5 c Starchy6 c7 c9 c Other7 c8.5 c10 c

A Comparison of MyPyramid to DA+ Female MyPyramid DA PlusCalorieProt Rec Age 17Cal Rec DifferGm/kg 120 lbs lbs lbs

A Comparison of MyPyramid to DA+ Female MyPyramid DA PlusCalorieProt Rec Age 22Cal Rec DifferGm/kg 120 lbs lbs lbs

A Comparison of MyPyramid to DA+ Male MyPyramid DA PlusCalorieProt Rec Age 17Cal Rec DifferGm/kg 150 lbs lbs lbs

A Comparison of MyPyramid to DA+ Male MyPyramid DA PlusCalorieProt Rec Age 22Cal Rec DifferGm/kg 150 lbs lbs lbs

A Comparison of MyPyramid to DA+: Dietary Analysis FemaleCalorie Intake Percent of My Percent of Protein Intake Carb Intake Age 17PyramidDA PlusGm/kg 120 lbs lbs lbs

A Comparison of MyPyramid to DA+: Dietary Analysis FemaleCalorie Intake Percent of My Percent of Protein Intake Carb Intake Age 22PyramidDA PlusGm/kg 120 lbs lbs lbs

A Comparison of MyPyramid to DA+: Dietary Analysis MaleCalorie Intake Percent of My Percent of Protein Intake Carb Intake Age 17PyramidDA PlusGm/kg 150 lbs lbs lbs

A Comparison of MyPyramid to DA+: Dietary Analysis MaleCalorie Intake Percent of My Percent of Protein Intake Carb Intake Age 22PyramidDA PlusGm/kg 150 lbs lbs lbs

A Comparison of MyPyramid to DA+: Dietary Analysis MyPyr Cal DA %Prot % CHO % Fat %PUFA1099 %sugar28 27 Gm/ IA vitEE IA minK+,Ca++ K+ Sodium

Needed Adjustments By reducing total fat intake by 10 % of total calories, and Increasing CHO intake by 10% of total calories which is recommended as a sporty diet, grams of CHO per kg bwt was put into a better range. This results in the following dietary changes:

Resulting Adjustments MyPyramid Calorie Intake % Prot % CHO % Fat Gm CHO Gm Fat

Adjusted Results FemaleCarbs gm/kg Adj Carbs Prot gm/kg Age lbs lbs lbs Age lbs lbs lbs MaleCarbs gm/kg Adj Carbs Prot gm/kg Age lbs lbs lbs Age lbs lbs lbs

Adjustments in My Pyramid Food Intake Patterns for the Athlete Calorie Grains 8oz /109oz /1110oz /1310oz /14 Vegies 3 c3.5 c4 c Fruits 2c /2.52c /32.5c /3.52.5c /3.75 Milk 3 c M & B 6.5oz /5.5 7oz /67oz /5 Oils 7tsp /48tsp /410tsp /511tsp /5 DCs

In Conclusion MyPyramid recommends a high protein, moderate CHO and fat diet. To support more rigorous activity, more carbohydrate and less fat would be recommended. Protein rich foods and oils needed to be reduced and grains and fruits needed to be increased.

In Conclusion Athletes need to consult a dietitian to be prescribed the optimal diet to support their performance. There is not a public sector tool available to support the athlete.