1. MyPlate Basics and Dietary Guidelines Please DO NOT take notes Please DO listen

2. Why do we want you to listen and not take notes?  Objective = become aware of information available through the MyPlate website  Research = locating and utilizing information within site (2 days in computer lab)  Future use = information is constantly changing

3. MyPlate Basics and Dietary Guidelines

4. What year did the U.S. Department of Agriculture (USDA) publish its first dietary recommendations to the nation? 1894 Soon after that, in 1916, the first food guide, called Food For Young Children was published. Caroline Hunt, a nutritionist and the author, divided food into 5 groups: milk/meat, cereals, vegetables/fruits, fats/fatty foods, and sugars/sugary foods. Source: http://iml.jou.ufl.edu/projects/fall02/greene/history.htm

5. What year did the federal government create the first Food Guide Pyramid? 1992 Source: http://iml.jou.ufl.edu/projects/fall02/greene/history.htm

6. Basic Food Groups in the USDA Food Guide:

7. Grains  Refined Grains:  grain is milled (a process that removes bran & germ)  Milling gives grain finer texture & increases shelf life  Whole Grains:  contain entire grain kernel (bran, germ, endosperm) Key Consumer Message: Make at least half your grains whole grains

8. Vegetables  Any vegetable or 100% vegetable juice 5 Subgroups 1) Dark green 2) Red & orange 3) Beans & peas 4) Starchy vegetables 5) Other vegetables Key Consumer Message: Make half your plate fruits/vegetables

9. Fruits  Any fruit or 100% fruit juice Key Consumer Message: Make half your plate fruits/vegetables

10. Dairy  All fluid milk products & many foods made from milk  Foods made from milk that retain calcium content are part of this group (i.e. cream cheese & butter are not part of this group) Key Consumer Message: Switch to fat-free or low-fat (1%) milk

11. Protein  All foods made from meat, poultry, seafood, beans & peas, eggs, processed soy products, nuts, and seeds *Note: beans & peas are also part of vegetable group  Choose a variety from this group to improve nutrient intake & health benefits  Choose lean meats and poultry

12. What about Fats, Sugars, and Salt?  Cut back on foods high in solid fats, added sugars, and salt

13. Calorie Allowance  MyPlate tells you how many calories to eat in one day based on: Physical activity level Gender Age Body size

14. Discretionary Calorie Allowance  The calories remaining after accounting for the recommended amounts in all of the food groups.  For these remaining calories, it is up to each person to decide what to eat in order to reach their total calories for the day. It is best to avoid empty calories

15. Empty Calories  Calories from solid fats and/or added sugars.  Solid fats and added sugars add calories to the food but few or no nutrients.  Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories.

16. Discussion Question: What are some examples of empty calories?  The foods and beverages that provide the most empty calories for Americans are: Cakes, cookies, pastries, and donuts Sodas, energy drinks, sports drinks, and fruit drinks Cheese Pizza Ice cream Sausages, hot dogs, bacon, and ribs  Do you eat any of these foods on a regular basis?

17. Physical Exercise  How much and what type do I need?  Factors to consider: Energy in = Energy out Weight goal (maintain, lose, gain) Age Type of exercise

18. Types of Exercise  Aerobic activities make you breathe harder and make your heart beat faster  Examples: moderate (gardening, golfing) or vigorous (swimming laps, singles  Muscle-strengthening activities make your muscles stronger  Examples: push-ups and lifting weights  Bone-strengthening activities make your bones stronger  Examples: weight bearing (running, dancing) and muscle strengthening  Balance and stretching activities enhance physical stability and flexibility, which reduces risk of injuries  Examples: gentle stretching, dancing, yoga, martial arts, and t'ai chi

19. The Dietary Guidelines

20. Dietary Guidelines for Americans  General recommendations on nutrition and fitness issued by the USDA and U.S. Department of Health and Human Services  Check www.myplate.gov for updates

21. To burn off this…Do this…. Or this… TreatStairstep MachineStationary BikeBrisk Walk 1 slice of cheese pizza15 minutes20 minutes36 minutes 9 onion rings30 minutes38 minutes71 minutes 1 oz of potato chips17 minutes21 minutes39 minutes Chocolate shake29 minutes37 minutes68 minutes 1 slice of chocolate cake26 minutes33 minutes60 minutes 1 slice of apple pie45 minutes57 minutes96 minutes Blueberry muffin21 minutes27 minutes51 minutes Snickers bar30 minutes38 minutes70 minutes Eskimo Pie18 minutes23 minutes43 minutes Glazed doughnut33 minutes43 minutes78 minutes

22. Serving Size Quiz What does a serving size look like?

23. Quiz: What Makes a Serving?  A huge bag of Ruffles is helping you get through your science homework. You polish off about ½ a bag or 50 chips. How many servings of chips have you just eaten? A. 1 B. 2½ C. 5

24. The Answer: C  An official serving of Ruffles is one ounce, which is about 10 chips. Half a bag is 5 servings.

25. Quiz: What Makes a Serving?  According to the label on a package of Oreos, one serving has 100 calories and five grams of fat. How many cookies are in a serving? A. 1 B. 2 C. 3

26. The Answer: B  An official serving of Oreos is 2 cookies. But who can stop at just 2?

27. Quiz: What Makes a Serving?  One serving of steak is about as big as: A. A deck of cards B. A CD with case C. A paperback book

28. The Answer: A  An official serving of steak is three ounces or about as big as a deck of cards. A typical slab you would get at a steak house would be five times that size.

30.  A baseball or size of your fist- would be one serving of vegetables or fruit  Tennis ball- measures to about ½ cup of food (for example, ½ cup ice cream)  Golf ball or large egg- is about a ¼ cup of dried fruit or nuts  Six dice or one domino- would equal one serving of cheese  Deck of cards or the palm of your hand- equivalent to a serving of meat, fish or poultry  Tip of your thumb- about one-teaspoon of peanut butter  Computer mouse- one serving of a baked potato  CD (compact disc)- equals the serving size of a waffle of pancake  Check book- equals a 3 oz. serving of fish  A rounded handful- about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta

31. 3 Basic Principles of Healthy Eating: 1. Aim for balance 2. Choose variety 3. Eat in moderation