1. Drexel University Nutrition Center
Eating According
to MyPyramid
Drexel University Nutrition Center
Some slides adapted from University of Nebraska Lincoln ( and

2. Project Sponsors USDA project funded through the Food Stamp Program
School District of Philadelphia
Nutrition Center, Department of Bioscience & Biotechnology Drexel University
Funded by the PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s tool-free helpline at This institution is an equal opportunity provider and employer.

3. Eat.Right.Now Nutrition Education Program
Mission: to provide nutrition education to food stamp eligible adults and children in the Philadelphia community
Official Nutrition Education Program of the School District of Philadelphia
Nutrition activities provided by trained nutrition educators

4. What We Do Nutrition education in the classroom
Nutrition lessons for teachers
Health fairs, Science fairs
Assembly programs
Girls and Boys Clubs
Cooking clubs
Fruit markets
Training for School Personnel
Home and School meetings
Parent workshops
School Health Council
Sports Nutrition
Career fairs

5. Introduction to MyPyramid
Shows us how to eat healthy
Lists types of healthy foods
Shows us healthy amounts of food to eat
Tells us how much physical activity we need a day
Based on a 2,000 calorie diet

6. MyPyramid
Meat & Beans
Grains
Milk
Vegetables
Oils
Fruits

8. Key messages from Dietary Guidelines
Focus on fruits.
Vary your veggies.
Get your calcium-rich foods.
Make half your grains whole.
Go lean with protein.
Know the limits on fats, salt, & sugars.

9. My Pyramid

10. MyPyramid gives specific guidelines about types and amounts of food
What does a standard “portion” look like?
MyPyramid gives specific guidelines about types and amounts of food
Recommendations are based on a 2,000 calorie diet

11. MyPyramid: Fruits
Consume 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet)
Equivalents to 1 cup:
1 cup 100% fruit juice
1 cup of fruit
½ cup dried fruit
1 large orange or banana

12. MyPyramid: Vegetables
Consume 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet)
Equivalents to 1 cup:
1 cup raw or cooked vegetables
1 cup vegetable juice
2 cups raw leafy greens
1 medium baked potato

13. MyPyramid: Milk Equivalents to 1 cup: 1 cup (8 oz) milk 1 cup yogurt
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products (for a 2,000 calorie diet)
Equivalents to 1 cup:
1 cup (8 oz) milk
1 cup yogurt
1 1/2 ounces natural cheese
2 ounces processed cheese
1 cup pudding made with milk

14. MyPyramid: Grains
Consume at least 6 ounce-equivalents per day of grain products (for a 2,000 calorie diet)
At least half of those grains consumed should be whole grains
Equivalents to 1 ounce:
1 slice bread
½ cup cooked pasta, rice or cereal
1 cup ready-to-eat cereal
1 small 6-inch flour tortilla
3 cups air- popped popcorn

15. MyPyramid: Meat & beans
Consume at least 5½ ounce-equivalents per day (for a 2,000 calorie diet)
Choose lean meat and poultry. Vary your choices – choose more fish, beans, peas, nuts and seeds.
Equivalents:
1 ounce meat, poultry or fish
¼ cup cooked dry beans or peas
1 egg
1 tablespoon peanut butter
½ ounce of nuts or seeds

16. MyPyramid: Oils
Consume at least 6 tsp of oils per day (for a 2,000 calorie diet)
Choose heart healthy oils such as olive, canola, corn and sunflower oil
Some foods are naturally high in oils, such as nuts, olives, avocados and some fish

17. Portion sizes: Cheese 1½ ounces of natural cheese = 6 dice
2 ounces of processed cheese = 8 dice

18. Portion sizes: ½ cup and 1 cup
1 cup ready-to-eat cereal = 1 baseball
½ cup cooked pasta, rice or cereal = ½ baseball

19. 3 ounces cooked meat, fish, or poultry = a deck of cards
Portion sizes: Meat
3 ounces cooked meat, fish, or poultry = a deck of cards

20. Portion sizes: 1 teaspoon & 1 tablespoon
1 teaspoon = the tip of a thumb to the first joint
1 tablespoon = 3 thumb tips

21. What is the difference between a portion and a serving?
Portion- amount of a food item you eat at one time
Amount served in a restaurant
Amount offered in packaged foods
Amount you choose to put on your plate
Serving- a unit of measure listed on a food product’s Nutrition Facts panel.
It tells the amount of calories and other nutrients in that particular serving of food.
Examples: cup or ounce

22. Does this bagel count as one portion or one serving?
It counts as one portion!
Counts as 4 servings of grains according to MyPyramid

23. MyPyramid Points to Remember
Make half your grains whole
Vary your fruits and vegetables
Get your calcium-rich foods
Go lean with protein
Watch portion sizes
Eat from all food groups every day
Choose less foods with added fat and sugar from each food group
Consume more foods from the grain, dairy, vegetable and fruit groups

24. Any Questions??