The 2005 Dietary Guidelines & MyPyramid

The Dietary Guidelines Report issued every 5 years. A blueprint for a healthy diet. Americans age 2 and over. Forms the basis of federal food, nutrition education, and information programs.

MyPyramid A visual symbol Much simpler and reflects the new 2005 Dietary Guidelines. MyPyramid is interpreted for the public on

2005 Dietary Guidelines: Keys to a Healthy Lifestyle Make smart choices from every food group Find balance between food and physical activity Get the most nutrition out of the calories that you eat.

Keys to a Healthy Lifestyle Make smart choices from every food group.

A Healthy Eating Plan Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products Includes lean meats, poultry, fish, beans, eggs and nuts Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars

Focus on Fruits 2 cups daily (4 servings)* ½ cup equivalent is: –½ cup fresh, frozen, or canned fruit –1 medium fruit –¼ cup dried fruit –USDA: ½ cup juice *for a 2,000 calorie diet

Eat 2½ cups (5 servings -1/2 cup each) daily* Eat a variety of vegetables: Dark greens Orange Legumes (beans) Starchy Other veggies Vary Your Veggies *for a 2,000 calorie diet

Get Your Calcium Rich Foods 3 cups per day of low-fat or fat free milk Low fat yogurt and/or low fat cheese (1½ oz cheese = 1 c milk) Choose lactose-free milk products and/or calcium fortified foods and beverages –Children ages 2 to 8: 2 cups per day –Children ages 9 & up: 3 cups per day

Make Half Your Grains Whole *for a 2,000 calorie diet 6 ounce-equivalents* Of the 6 ounces, eat at least 3 or more one-ounce equivalents of whole grain products every day. –whole grain cereals, bread, crackers, rice, pasta 1 ounce = 1 slice of bread, 1 cup of cereal, or ½ cup cooked rice or pasta.

Go Lean With Protein 5½ one-ounce-equivalents* Choose lean meats and poultry. Bake, broil, grill Vary your choices- include fish, beans, peas, nuts, and seeds more often. 1 ounce meat, poultry and fish, 1 egg, 1 Tablespoon nut butters, ½ ounce of nuts, or ¼ cup beans. *for a 2,000 calorie diet

Oils are in! Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. “Essential Fatty Acids.” 6 teaspoons per day* Soft margarine with zero trans fat. Soybean, corn, canola, and olive oils. Fish, nuts and seeds *for a 2,000 calorie diet

Limit Solid Fats and Added Sugar Limit foods high in saturated fats, trans fat, and cholesterol. Choose and prepare foods with little added sugar or caloric sweeteners.

Balance Out Sodium and Potassium Choose and prepare foods with little salt (sodium). –Consume less than 2,300 mg of sodium per day (~1 tsp. of salt) – 5% Daily Value for sodium = 140 mg or less At the same time, consume potassium-rich foods, such as fruits and vegetables.

Keys to a Healthy Lifestyle Find balance between food and physical activity

Find Your Balance between food and physical activity Be physically active 30 minutes most days of the week. –Moderate activity –Doesn’t have to be done all at once!

Increase intensity or duration for increased health benefits and to control body weight. 60 minutes of physical activity most days may be necessary to prevent weight gain. Children and teenagers should be active 60 minutes every day.

Keys to a Healthy Lifestyle Get the most nutrition out of the calories that you eat.

Get the most nutrition out of your calories Choose the most nutritionally-rich foods that you can from each food group each day –packed with vitamins, minerals, fiber and fiber but lower in fat, calories and sugar.

–Flexibility to eat foods and beverages with added fats, sugars, alcohol. –Available if recommended nutrient intake is met without using full calorie allotment. Include a “discretionary calorie allowance”

Alcohol If you choose to drink, do so in moderation; no more than: –One drink per day for women –Two drinks per day for men Count as a drink –12 ounces of regular beer (150 calories) –5 ounces of wine (100 calories) –1.5 ounces of 80-proof distilled spirits (100 calories) 5 oz. 1.5 oz. 12 oz.

Play It Safe With Food Clean hands and food contact surfaces Separate raw, uncooked foods from ready-to-eat foods Cook all meat to safe internal temperatures Chill perishable foods promptly and thaw foods properly Avoid raw milk, egg, meat, juice, and sprouts.

For more information Thank You!

MyPyramid

USDA’S new MyPyramid has a much simpler look. Symbolizes a simple, personalized approach. Includes an interactive website for interpretation and individualization. Then Now

ACTIVITY MODERATION PERSONALIZATION PROPORTIONALITY VARIETY GRADUAL IMPROVEMENT

Anatomy of MyPyramid PERSONALIZATION The person on the steps, slogan and URL stress finding the amount of foods and activity YOU need daily.

Anatomy of MyPyramid GRADUAL IMPROVEMENT Suggested by the slogan, suggesting people can take small steps to improve diet and lifestyle each day.

Anatomy of MyPyramid PHYSICAL ACTIVITY Represented by the steps and the person climbing them.

Anatomy of MyPyramid PROPORTIONALITY The different food group bands are shown by different widths. The widths are just a general guide to proportions.

Anatomy of MyPyramid MODERATION Each food group narrows toward the top. The wider base represents foods with little or no solid fats or added sugars, which should be selected more often. The narrower top stands for foods containing more sugars and solid fats. You can eat more of these if you’re more active.

Based on a 2,000-calorie level 12 different calorie levels available on 6 oz2.5 cups2 cups3 cups5.5 oz

MyPyramid.gov homepage

The MyPyramid handout is based on a 2,000 calorie level. –Lists how much to eat and key recommendations. –2,000 calories is a mid-range and referenced on Nutrition Facts labels. The “MyPyramid Food Intake Patterns” handout –For an estimate of your calorie needs What if you don’t have internet access?

Summary A personalized approach Eat fewer calories, be more active, and make wiser food choices. Developing a healthy lifestyle – the key is slow, gradual and flexible Finding your way to a healthier you!

For more information Thank You!