MyPyramid: Grains Eat 6 ounce-equivalents (for a 2,000 calorie diet) –3 ounce-equivalents or more of whole-grain products –The remaining grains should come from enriched or whole-grain products 1 ounce-equivalent of a food from the grains group is: 1 slice bread 1/2 cup cooked pasta, cooked rice or cooked cereal 1 cup ready-to-eat cereal
MyPyramid: Vegetables Eat the equivalent of 2 1/2 cups of raw or cooked vegetables per day (for a 2,000 calorie diet) Count 2 cups of raw leafy greens as equivalent to 1 cup of other vegetables
MyPyramid: Fruits Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) Count 1/4 cup dried fruit, such as raisins, as equivalent to 1/2 cup fruit
MyPyramid: Oils Eat the equivalent of 6 teaspoons of oil (for a 2,000 calorie diet) per day. Most Americans consume enough oil in the foods they eat, such as: –Nuts; Salad dressings; Cooking oil; and Fish 3 or 4 teaspoons of oil is equivalent to: 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 real mayonnaise 3 tablespoons of some salad dressings
MyPyramid: Dairy 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 9 & up: 3 cups per day 1 cup (8 ounces) of milk is equivalent to: 1 cup yogurt 1 1/2 oz. natural cheese, or 2 oz. processed cheese
MyPyramid: Meat & Beans Eat 5 1/2 ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds. 1 ounce-equivalent of a meat and beans food is: 1 ounce meat, poultry or fish 1/4 cup cooked dry beans or peas 1 egg 1 tablespoon peanut butter 1/2 ounce nuts or seeds
Important Components Activity Moderation Personalization Proportionality Variety Gradual Improvement
Additional Messages in the MyPyramid Graphic To foster implementation Personalization: The name “MyPyramid” suggests an individual approach The person climbing the steps mentally links each viewer to the image Gradual Improvement: The slogan “Steps to a Healthier You” suggests that improvement should happen in stages, over time
Message: Physical Activity Steps and person on them symbolize that physical activity should be a part of everyday healthy living
Message: Variety Color bands represent that all food groups are needed each day for health
Message: Proportionality Differing widths of the color bands suggest about how much food should be eaten from each group
Larger portions can add extra calories, which can add unwanted body weight unless you add physical activity. Maintaining Weight is a Balancing Act: Calories In = Calories Out 100 extra calories per day 10 pounds of weight gained per year
Standard food portions have increased over the last 20 years. Let’s look at 10 examples. The following slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
Keep an “eye” on your food portion sizes. Avoid portion distortion! Sizing Up Portions Sizing Up Portions – What Can a Person Do?
Occasionally, measure the foods you eat using measuring cups and measuring spoons.
140 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameter BAGEL 20 Years AgoToday20 Years AgoToday
Raking leaves for 50 minutes burns approximately 210 calories* *Based on 130-pound person Increased bagel size: 210 more calories
Lifting weights for 1 hour and 30 minutes burns approximately 257 calories* *Based on 130-pound person Increased cheeseburger size: 257 more calories
Calorie difference: 165 calories 250 calories 20 ounces 85 calories 6.5 ounces 20 Years Ago Today SOFT DRINK
Working in the garden 35 minutes burns approximately 165 calories* *Based on 160-pound person Increased soda size: 165 more calories
What Else Can a Person Do to Balance Calories? Move around a lot! Be physically active in any way that you can. Make smart food choices – whether eating at home or away from home. Most of the time, choose low fat, low sugar foods that have many nutrients. Order smaller portions when eating out. Eat only when you are hungry. Stop eating when you feel slightly full.
Weight Management Keep body weight in a healthy range Balance calories in with calories out for maintenance Increase physical activity and eat fewer calories for weight loss
Physical Activity Be active to promote health, mental well-being and maintain a healthy weight Disease risk reduction=30 min/day Weight management= 60 min/day Variety of activities (stretching, cardiovascular, resistance exercises)
Food Groups to Encourage Focus on Fruits –2 cups/day Vary your veggies –2.5 cups/day Get your calcium-rich foods –3 cups/day of fat-free or low fat milk or equivalent milk products Make half your grains whole –3 or more ounce-equivalents Go lean with protein –Choose lean meats and poultry