1 MyPyramid is now …

2 … MyPlate

The Food Guide Pyramid Updated from previous version in 2005 GOAL: Help align current American eating patterns with newer science Food intakes based on Dietary Guidelines—prevent diet-related diseases through healthy long term eating habits. 3

Food Guide Pyramids Old Pyramid MyPyramid

Food Groups are Color Coded

Key Messages from MyPyramid 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, and sugars.

Why the change? Choose MyPlate –Simple to understand –Provides a more realistic visual aid that most Americans can understand –The “plate” is a common object that we all use on a daily basis –Easy to compare your plate to the new MyPlate If your dinner plate looks like the MyPlate graphic, you are good to go! 7

8 3 Key Messages from MyPlate

Message 1: Balancing Calories Enjoy your food, but eat less! Avoid oversized portions 9

Message 2: Foods to Increase ● Make half your plate fruits and vegetables. ● Make at least half your grains whole grains. ● Switch to fat-free or low-fat (1%) milk. 10

Vegetables Vary your veggies 11 Key message –Vary your veggies Eat ~2 ½ cups of vegetables a day. –2c leafy greens = 1 cup –1 medium vegetable = 1 cup Any fresh or frozen vegetable or 100% veggie juice counts as a vegetable. Vegetables are broken into 5 categories:

Vegetable Recommendations vs. Actual Consumption 12 Dark Green Vegetables Beans & Peas (Legumes) Starchy Vegetables Red-Orange Vegetables Consumed*Recommended* Other Vegetables

Fruits Focus on Fruits 13 Key Message –Focus on Fruits Eat between 1 ½ to 2 cups of fruit each day. –1 cup = 1 medium piece of fruit Eat a variety of different types of fruits. Pick fresh whole fruits first. Have a craving for sugar? Eating fruits instead of other sweets may help reduce total calorie intake.

Fruits Focus on Fruits BestGood Limit Eating a variety of fruits can help reduce the risk of cancer, diabetes, and heart disease. 14

Grains Make Half Your Grains Whole Key Message –Make Half Your Grains Whole Grains Eat about 6 oz. of grains every day. 1 oz. of grain is about 1 slice of bread, 1 cup of dry cereal, ½ cup of cooked rice or pasta. 15 Whole GrainsRefined Grains Wheat bread Oatmeal Triscuits Brown rice Bulgar wheat White bread Cake Saltine crackers Pasta White rice

Grain Recommendations vs. Actual Consumption 16 Whole GrainsRefined Grains Consumed* Recommended* *Females 31-50

17 MyPlate calls the former MyPyramid “Meat & Beans Group” the “Protein Group” MyPlate update

Protein Key Message –Go Lean with Protein Protein foods: meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds Get 5 to 6 oz. equivalent of protein foods. What equals 1 ounce? 1 oz. of meat or fish, ¼ cup of cooked beans, 2 Tbsp. of nuts or nut butter, 1 egg. Choose lean meats. Trim fat. Choose broiled, baked or grilled over fried. Vegetarians can usually get plenty of protein by eating beans, nuts, dark green leafy vegetables and dairy products. 18

19 MyPlate calls the former MyPyramid “Milk Group” the “Dairy Group” MyPlate update

Dairy Get Your Calcium-Rich Foods Key Message –Switch to fat free or low fat (1%) milk Includes milk, soy milk, hard cheese like cheddar, soft cheese like cottage cheese, yogurt, and milk based desserts like frozen yogurt or pudding. You should get 3 cups from the milk group. In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group. 20

21 Whole2%1%Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved Switching to fat-free or low-fat (1%) milk makes a difference!

Oils Know your fats Everyone should consume a small amount of polyunsaturated and monounsaturated oils. Liquid fats (oils) are healthier than solid fats like butter. Plant oils contain no cholesterol or trans-fats. Oils are rich in essential nutrients such as omega- 3 and omega-6 fatty acids Oils are high in calories so they should be limited to balance overall calorie intake. 22

23 Message 3 Foods to reduce –Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers –Drink water instead of sugary drinks

24 Easy ways to reduce sodium  Check labels  Avoid adding salt (an exception may be when baking yeast breads)  Eat fresh foods, frozen veggies  Request salt be left off when eating out  Use other seasonings

Empty Calories Extra calories from solid fat or added sugar Solid fats/added sugar add calories to your diet with little to no nutritional benefit Sometimes these calories come from foods that provide nutritional benefit –Ground beef, cheese, milk, fried chicken Most times these calories come from foods with no nutritional benefit –Cake, potato chips, cookies, soda, candy 25

26 Reduce sugar-sweetened beverage intake:  Drink fewer sugar- sweetened beverages  Consume smaller portions  Substitute water, unsweetened coffee and tea, and other beverages with few or no calories

27 Yikes! That’s a lot of sugar! 39g 65g 108g

1 sweetened latte a day= 39 lbs sugar in a year!! 28

Physical Activity Strive for 60 minutes every day! The USDA recommendations –Adults--30 minutes of moderate to vigorous activity every day. This could be 30 continuous minutes or three 10 minute exercises throughout the day. –Children and teenagers--60 +minutes of moderate/vigorous activity. Moderate activity means your heart rate increases slightly and you feel a small increase in breathing rate and muscle activity. Vigorous exercise means your heart rate increases considerably, you begin breathing harder, your body sweats, and you should feel your muscles working. 29

30 Physical activity and diet important regardless of weight!

Conclusion 31 MyPlate is a visual tool to help you make better food choices. All foods, when eaten in moderation, can be part of a healthy diet. Balanced diet + regular physical activity = lifelong health

32 Resources used Dietary Guidelines for Americans, ChooseMyPlate Selected Messages for Consumers DGA2010 Slide Presentation