Foundations of Nutrition – MyPyramid Welcome! Presented by: Partner: California Department of Education, Nutrition Services Division

Foundations of Nutrition – MyPyramid Objectives  Describe the role of the food guidance system, MyPyramid.  Identify the basic MyPyramid concepts, recommended food groups, portion sizes, and daily amounts of each group.  Create a tailored diet plan, and assess intakes according to individualized needs.  Take home lessons and resources to bring MyPyramid to the classroom.

History of USDA’s Food Guidance 1940s 1950s-1960s 1970s Food for Young Children 1916

MyPyramid

Key Messages  Activity  Variety  Moderation  Proportionality

Be Active! ACTIVITY Represented by the steps and the person climbing them.

Moderate:  Walking briskly (about 3½ mph)  Hiking  Gardening/yard work  Dancing  Golf  Bicycling (less than 10 mph)  Weight training (general light workout) Vigorous:  Running/jogging (5 mph)  Bicycling (more than 10 mph)  Swimming (freestyle laps)  fast (4½ mph)  Heavy yard work, such as chopping wood  Weight lifting (vigorous effort)  Basketball (competitive) Be Active!

Eat a Varied Diet! VARIETY GrainsVegetablesFruit OILSOILS Milk Meat & Beans

Anatomy of MyPyramid PROPORTIONALITY

Anatomy of MyPyramid MODERATION

MyPyramid Worksheet

Grain Group

Recommended Daily Intake of Grains:  Females  Sedentary:5 oz. – 6 oz. equivalents  Active: 7 oz. – 8 oz. equivalents  Males  Sedentary: 6 oz. - 8 oz equivalents  Active: 10 oz equivalents

One Grain Equivalent Equals: n 1 slice bread n 1 tortilla n 1/2 cup rice, pasta, cooked cereal n 1 oz. dry cereal n 1 small roll or muffin

Make Half Your Grains Whole  Whole-wheat flour  Bulgur (cracked wheat)  Oatmeal  Whole cornmeal  Brown rice  Kasha (buckwheat groats)

Vegetable Group

Recommended Daily Intake of Vegetables:  Females  Sedentary:2 - 2½ cups  Active: 3 cups  Males  Sedentary: 2 ½ - 3 cups  Active: 3½ - 4 cups

Vary Your Veggies As mentioned in the Dietary Guidelines, eating vegetables from each of the sub-groups is recommended: »Dark green vegetables »Orange vegetables »Legumes »Starchy vegetables »Other vegetables

Fruit Group

Recommended Daily Intake of Fruit:  Females  Sedentary:1½ -2 cups  Active: 2 cups  Males  Sedentary: 2 cups  Active: 2.5 cups

One Cup Equivalent of Fruit Equals:  Fresh, frozen, canned, and dried fruits and fruit juices  1 cup of fruit or 100% fruit juice  1/2 cup of dried fruit

Focus on Fruits  Variety is key!  Good sources of carbohydrates and fiber.  Unless added, low in fat and sodium.  Rich in phytochemicals.  Juices are OK - limit use.

Recommended Daily Intake of Calcium-Rich Foods:  Females  Sedentary:3 cups  Active: 3 cups  Males  Sedentary: 3 cups  Active: 3 cups

One Cup Equivalent of Calcium-Rich Foods Equals:  1 cup of milk or yogurt  1 1/2 ounces of natural cheese (such as Cheddar or Mozzarella)  2 ounces of processed cheese (such as American)

Get Your Calcium Rich Foods  Focus on fat-free or low-fat milk.  Drink fat-free or low-fat milk with meals and snacks.  Choose low-fat cheeses.  Use milk to make hot cereals.  Have low-fat yogurt as a snack.  Use lactose-free products if needed.  Select non-dairy high-calcium foods and beverages if desired.

Meat and Bean Group

Recommended Daily Intake of Meat and Beans  Females  Sedentary: 5 – 5 ½ oz equivalents  Active: 6 - 6½ oz equivalents  Males  Sedentary: 5 ½ - 6½ oz equivalents  Active: 7 oz equivalents

A Ounce Equivalent of the Meat and Beans Group Equals:  1 ounce of lean meat, poultry, or fish  1 egg  1 Tbsp. peanut butter  1/4 cup cooked dry beans  1/2 ounce of nuts or seeds

Go Lean With Protein:  Select leanest cuts of meat  Trim all fat and remove skin  Broil, roast, or boil  Limit luncheon meats  Eat fish and beans often  Select omega-3 rich fish more often  Include nuts

Additional Tips for Making Healthy Choices Fats and Oils  Use vegetable oils rather than solid fats.  Substitute nuts for meat or cheese as snack or in a meal.  Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol.  Select foods prepared with little or no fat or oil.

Quick Check Pyramid Groups and Portion Sizes  The MyPyramid Relay

MyPyramid Worksheet

Personalization 1.Determine your calorie needs based on: Gender Age Activity 2.Use the table in your packet or go to Values based on calories needed to maintain a healthy body weight.

MyPyramid Worksheet

Gradual Improvement GRADUAL IMPROVEMENT Take small steps each day to improve diet and lifestyle

Portions of this PowerPoint were adapted from:  USDA Food Guidance System, MyPyramid – Peer to Peer PowerPoint, United States Department of Agriculture’s Center for Nutrition Policy and Promotion  Linda B. Bobroff, Ph.D., RD, Professor and Extension Nutrition Specialist, Dept. of Family, Youth and Community Sciences, IFAS, University of Florida, June 2005  Spending Your Calorie Salary, University of Nebraska – Lancaster County Extension.  Portion Distortion, National Heart, Lung, and Blood Institute, NIH. Available at: Children have never been very good at listening to their elders, but they have never failed to imitate them. James Baldwin

Additional Information and Classroom Resources MyPyramid Information:  – official website of the new food guidance system  - federal portal to many nutrition and health Web sites  - reliable nutrition resources for consumers and professionals Classroom Resources:  – free instructional resources for grades 1 and 2, 4 and 5, and Middle School  – free downloadable curricula and online interactive resources for high school  – free loan of curricula and DVDs for kindergarten through grade twelve

Foundations of Nutrition MyPyramid Thank you! Contact: This program was developed by the California Department of Education’s Nutrition Services Division, with funding from The California Endowment. Revisions were completed with funds from the California Department of Public Health, Network for a Healthy California, funded by the United Sates Department of Agriculture’s Supplementary Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call For important nutrition information visit Partner: California Department of Education, Nutrition Services Division

Welcome and Introductions Susan Bogert Regional Network Los Angeles Anna Luciano Regional Network Orange County