MyPyramid: What Do I Need to Know? Thanks to Nebraska, Colorado, Wisconsin, Missouri and Connecticut for sharing their training materials!

Overview of Presentation Background Review 2005 Dietary Guidelines for Americans MyPyramid Graphic Food Groups and Key Messages Challenges

History of Dietary Guidelines Purpose Provide science-based advice to Americans over 2 years of age that is intended to lower the risk of chronic disease and promote health Designed as the primary source of dietary health information for policy makers, NUTRITION EDUCATORS, and health providers Foundation for all USDA Nutrition Programs Foundation for MyPyramid (Food Guidance System)

Creation of the 2005 DG Summary of 3 Step Process 2005 Dietary Guidelines Advisory Committee Report (1) Scientists’ Recommendations (2) Professionals (3) Consumers

2005 Dietary Guidelines Organization 9 Focus Areas 41 Key Recommendations 23 general public 18 specific populations Elderly, women of childbearing age, overweight, etc.

2005 Dietary Guidelines 9 Focus Areas 1. Adequate Nutrients within Calorie Needs 2. Weight Management 3. Physical Activity 4. Food Groups to Encourage 5. Fats 6. Carbohydrates 7. Sodium and Potassium 8. Alcoholic Beverages 9. Food Safety

- 1 - Adequate Nutrients within Calorie Needs 2 Key Recommendations (4 Specific Recommendations)

Adequate Nutrients Within Calorie Needs What’s new? Advise variety within each food group Focus on more nutrition for fewer calories 2,000 calorie reference diet 1,733 calories devoted to a variety of vegetables, fruit, low-fat dairy, whole grains, lean protein sources, and healthy oils 267 calories are discretionary (sugar, fats)

Adequate Nutrients Within Calorie Needs Take Home Message Use your calories wisely – select nutritious foods from each food group while limiting saturated and trans fats, cholesterol, added sugars, salt, and alcohol

- 2 - Weight Management 2 Key Recommendations (5 Specific Recommendations)

Weight Management What’s new Preventing gradual weight gain Emphasize small decreases in food and increases in physical activity

Weight Management Take Home Message Recognize and promote small changes Facilitate small changes Goal setting

- 3 - Physical Activity 2 Key Recommendations (4 Specific Recommendations)

Physical Activity What’s new Varies 30 minutes to 90 minutes depending on the “goal” Reduce chronic disease vs. maintain weight loss min. – may need to consult a physician Specification of types of physical activity to achieve fitness = ability to perform PA Cardiovascular Flexibility Muscle strength & endurance

Physical Activity Take Home Message Promote physical activity Guidelines are a big jump for many people Highlight those small successes! Help people understand and develop well- rounded physical fitness program

- 4 - Food Groups to Encourage 4 Key Recommendations (1 Specific Recommendations)

Food Groups to Encourage What’s new No more “servings” – now cups or ounces Increase in recommended amounts F & V New guidelines ≈ 2 c. fruit and 2 ½ c. vegetables Eating fruits preferred over fruit juice Fiber Fresh, frozen, canned, or dried = good Vegetable Fresh, frozen, canned, cooked or raw = good

Food Groups to Encourage What’s new (cont.) Vegetable subgroups and amounts Dark green (3 c/wk) = broccoli, spinach, most greens Orange (2 c/wk) = carrots, sweet potatoes, winter squash, pumpkin Legumes (3 c/wk) = dry beans, chick peas, tofu Starchy (3 c/wk) = corn, white potatoes, green peas Other (6 ½ c/wk) = tomatoes, cabbage, celery, cucumber, lettuce, onions, peppers, green beans, cauliflower, mushrooms, summer squash

Food Groups to Encourage What’s new (cont.) Legumes – included in meat group and vegetable ¼ c. = 1 ounce meat Count as vegetable OR meat (not both) Emphasis on WHOLE grain Fiber Fewer grains – 6 ounces as opposed to servings

Food Groups to Encourage Take Home Messages Emphasize quantity – fruits and vegetables Promote variety of vegetables Help participants identify WHOLE grains Help participants select fat-free or low-fat milk products

- 5 - Fats 4 Key Recommendations (1 Specific Recommendations)

Fats What’s new Wider range of fat percent (20-35%) Greatest importance - decreasing saturated fat Decrease Trans fat Repeated emphasis on TYPE of fat Limiting products high in fat

Fats Take Home Messages Help participants understand the different types of fats Much confusion on what fats are “good” Identifying products that are low trans fats Help participants identify fats at the “food level”

- 6 - Carbohydrates 3 Key Recommendations (NO Specific Recommendations)

Carbohydrates What’s new Emphasis on fiber Fruit, vegetable, whole grain Added sugars…discretionary calories 2,000 calorie diet – 267 calories Dental caries

Carbohydrates Take Home Message Increasing fiber is best done gradually Understanding discretionary calories

- 7 - Sodium & Potassium 2 Key Recommendations (1 Specific Recommendations)

Sodium and Potassium What’s new Sodium = 2,300 mg (previously 2,400) Potassium Helps lower blood pressure Potassium-rich foods: leafy green vegetables, fruit from vines, root vegetables

Sodium and Potassium Take Home Messages Promotion of fruits and vegetables (do you see a theme here?) Limiting sodium It’s a challenge in today’s world of prepared foods

- 8 - Alcoholic Beverages 3 Key Recommendations (NO Specific Recommendations)

Alcoholic Beverages Take Home Message Moderation (1-2 drinks per day) 12 fluid oz. beer 5 fluid oz. wine 1.5 fluid oz. 80-proof distilled spirits Applies to any single day - NOT amount consumed on average

- 9 - Food Safety 1 Key Recommendations (2 Specific Recommendations)

Food Safety What’s new Washing/rinsing raw meat and poultry creates danger of cross-contamination Separate Prevents cross-contamination Raw eggs Raw sprouts Unpasteurized

Food Safety Take Home Message Clean, separate, cook, chill

Summary Eat more fruits and vegetables Select a variety of vegetables Choose whole grains at least half the time Consume 3 cups low or non-fat dairy Select lean protein sources

Summary Our challenge is to take this information and help consumers achieve a lifestyle that more closely resembles these recommendations.

MyPyramid Food Guidance System

Overview of Presentation Background Review 2005 Dietary Guidelines for Americans MyPyramid Graphic Food Groups and Key Messages Challenges

Activity Moderation Proportionality Variety Gradual Improvement Personalization MyPyramid Graphic Major Themes

MyPyramid Graphic Use 2,000 calorie MyPyramid as standard teaching tool Rationale: Nutrition Facts on label and printed materials based on 2,000 calorie MyPyramid Most applicable to our participants as a group May add “different people may need more or less calories based on their age, gender, and activity level” but… We will NOT provide “calorie prescriptions”

What are our goals? Key Point Success is measured by… Number of participants we reach (quantity) Number or % of participants who make a positive change toward reaching goals (quality) Our time/effort needs to focus on achieving our established goals.

Beyond our Scope Providing specific calorie intakes for individuals Providing detailed weight loss advice Rationale: Medical Nutrition Therapy Our goals

Grains Vegetables Fruits Milk Meat & Beans Oils Physical Activity MyPyramid Graphic Specific Components

Any food made from: Wheat Rice Oats Cornmeal Barley Other cereal grains What’s in the Grain Group?

Whole Grains Contain the entire kernel of grain whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice

Refined Grains Milled to remove bran and germ white flour degermed cornmeal white bread white rice

How much is needed? 2,000 calorie reference diet 6 ounces – at least half (3 ounces) from whole grains

What counts as an ounce? In general… 1 ounce of grains = 1 slice of bread 1 cup of ready-to-eat cereal ½ cup of cooked rice, cooked pasta, or cooked cereal

Chart shows both 1 ounce equivalents & Common portions with ounce equivalents *WG = whole grains; RG = refined grains; shown when products are available both in whole grain and refined grain forms.

GRAIN Group Key Message Intake of WHOLE grains Ability to identify WHOLE grains Knowledge of what “1 ounce” of grains means in terms of real food Recommendation for GRAINS: Recommend 6 ounces per day of grains and at least half should be WHOLE grains. You may need more or less depending on your age, gender, and activity level.

What’s in the Vegetable Group? Any vegetable Raw or cooked Fresh, frozen, canned, or dried/dehydrated Whole, cut-up, or mashed 100% vegetable juice

What’s in the Vegetable Group? 5 sub-categories Dark green vegetables

Orange vegetables

Dry beans and peas

Starchy vegetables

Other vegetables

How much is needed? 2 ½ cups per day

What counts as a ½ cup? In general… 1/2 cup of vegetable group 1/2 cup of raw or cooked vegetables or vegetable juice 1 cup of raw leafy greens

VEGETABLE Group Key Message Challenges… Vegetables are not “convenient” Increase preparation skills Taste different types of vegetables – provide recipes Fewer dishes make up a meal – often side dish is dropped Incorporate vegetables into main dish Recommendation for VEGETABLES: Eat 2 ½ cups of vegetables each day. Increase variety.

What foods are in the Fruit Group? Any fruit or 100% fruit juice Fresh, canned, frozen, or dried Whole, cut-up, or puree

How much is needed? 2 cups per day

What counts as a ½ cup? In general… ½ cup from the fruit group = ½ cup of fruit ½ cup of 100% fruit juice 1/4 cup of dried fruit Change from old “6 oz. serving” for juice Whole fruit is preferred

FRUIT Group Key Message Challenges… Spoilage Meal planning skills Cost Economic Research Service 1999 data fruits and vegetables Cost per serving (excluded waste) Recommendation for FRUIT: Enjoy 2 cups of fruit each day.

Research Conclusions What’s cheapest? 63% fruits cheapest in fresh form 57% veggies cheapest in fresh form Putting it in perspective 86% of veggies and 78% of fruit included in research cost less than $0.50/serving …cheaper than a candy bar

What’s in the Milk Group? All fluid milk products Many foods made from milk Foods made from milk that retain their calcium content (yogurt & cheese) but NOT those with little to no calcium (cream cheese, cream, and butter) Most milk group choices should be fat-free or low-fat Otherwise add discretionary calories

How much is needed? 3 cups for individuals > 8 years of age Unique about milk group Recommended amount does NOT change as calorie needs change

What counts as a cup? In general… 1 cup from the milk group = 1 cup milk 1 cup yogurt 1 ½ oz. natural cheese or 2 oz. processed cheese

MILK Group Key Message ALL adults – men and women, young and old – need 3 cups Calcium, Vitamin D, Potassium, Protein Bone mass, healthy blood pressure, etc. Recommendation for MILK: Adults and children over the age of 8 should consume 3 cups from the Milk Group each day.

What’s in the Meat & Beans Group? Abbreviated to “Meat & Beans Group” from “meat, poultry, fish, dry beans, eggs, and nuts group” Most meat and poultry choices should be lean or low-fat Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry

How much is needed? 5 ½ oz. of meat & beans per day Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods

What counts as an ounce? In general… 1 ounce meat/meat equivalent = 1 ounce of meat, poultry or fish ¼ cup cooked dry beans 1 egg 1 tablespoon of peanut butter ½ ounce of nuts or seeds

MEAT & BEANS Group Key Message Challenges… Encouraging lean and lower fat options Explaining the “1 oz. meat equivalents” Promoting portion control to fit in the other food groups (fruit, vegetables, milk) Recommendation for MEAT & BEANS: Consume 5 ½ oz. of meat & beans a day.

Oils Helpful information on types of oils Many people consume enough fat in foods Oils provide essential fatty acids – beyond the 5 food group allowances

Oils Oils Key Message Recommendation for OILS: Select liquid oils or soft margarines. Limit solid fats. Understand basic concepts Saturated Fat = solid fat Trans Fat =hydrogenated fat Unsaturated Fat = liquid/plant based

Discretionary Calories? ~265 for 2,000 calorie plan Allowance often totally used by the foods chosen from each food group i.e. higher fat meats, cheeses, whole/2% milk, or sweetened bakery products

Discretionary Calories? (cont.) What can they be used for? Eat more food from any food group Eat higher calorie forms of foods - those with solid fats or added sugars Add fat or sweeteners to foods Eat/drink items that are mostly fats, caloric sweeteners, and/or alcohol i.e. candy, soda, wine, and beer

Discretionary Calories? Perspective Specific quantity of discretionary calories is too detailed and calculations are complex Key Message: Most of your foods should fall into one of the 5 food groups Select low-fat or non-fat version Select foods with limited added sugars

MyPyramid – Physical Activity

What is Physical Activity? Movement of the body that uses energy Moderate physical activity includes: Walking briskly, hiking, gardening, dancing, bicycling, weight training Vigorous physical activity includes: Running/jogging, bicycling, swimming, aerobics, walking very fast, basketball

Why is physical activity important? Key part of living a longer, healthier, happier life. Works together with nutrition for better health. Benefits: Improves self-esteem, increases fitness level, helps build and maintain bones and muscles, helps manage weight, lowers risk of chronic disease, and reduces stress.

Physical Activity Key Message Challenges… Incorporating physical activity into every nutrition lesson. Getting participants to get the recommended amount of physical activity (time, kids, place to go, etc.) Recommendation for PHYSICAL ACTIVITY: Adults should aim to get at least 30 minutes of physical activity most days of the week. Children and teenagers should get at least 60 minutes of physical activity every day of the week.