1. The MyPlate Food Guidance Program By Jennifer Turley and Joan Thompson © 2013 Cengage Module 2.3

2. MyPlate  The Original Food Guide Pyramid was released from the U.S. Department of Agriculture (USDA) in 1992  It was remodeled & released as  MyPyramid in 2005, then as  MyPlate in 2011  It is a model of healthy eating for children, teenagers, adults, and the elderly  If followed, the nutritional content of the diet should met the DRIs and AMDRs. Further, nutritionally- related disease should be reduced

3. What is the MyPlate Plan?  Daily Calorie recommendation which ties to specific daily equivalent recommendations for 5 categories 1. Grains 2. Vegetables 3. Fruits 4. Protein foods 5. Dairy  Also for healthy oils & limiting empty calories

4. What is the MyPlate Plan? See also Appendix C. Determine your personalized MyPlate plan by age, gender, and activity level.  Primarily for age, gender & activity  Optionally for weight & height

5. 1. Grains ½ grains you eat should be whole grains Whole grains  amaranth, barley, brown rice, buckwheat, bulgur (cracked wheat), cornmeal, millet, oatmeal, popcorn, quinoa, rye, sorghum, triticale, whole wheat, wild rice  whole grain bread, cereal, tortilla, and pasta products General servings  1-ounce MyPlate serving equivalent of grain:  could be 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta, or cereal (approximately 80 Calories)

6. Grains Health Benefits:  reduce heart disease & high blood pressure  Cancer  type 2 diabetes  neural tube defects during fetal development  both constipation and obesity (useful in weight management) when eaten as whole grains Nutrients provided:  several B vitamins (thiamin, riboflavin, niacin, and folate)  minerals (iron, magnesium, and selenium)  carbohydrate, fiber (as whole grains)  & protein

7. Patterning  Identify the appropriate food group for the food  Determine the number of equivalents consumed using this formula: # of equivalents = amount eaten amount of an equivalent amount of an equivalent  Go to the food gallery at choosemyplate.gov to see serving equivalents  Refer to appendix C for the amount of food that counts as an ounce equivalent

8.  Nancy ate 1.5 cups of oatmeal for breakfast. How many ounce equivalent servings from the grain group did she eat? amount eaten = # of equivalents amount eaten = # of equivalents amount of an equivalent amount of an equivalent 1.5 cups eaten = 3 ounce equivalents 0.5 cups per equivalent Patterning example

9. 2. Vegetables ½ plate should be fruits & vegetables (eat a variety) Vegetables  fresh, frozen, canned & dried vegetables, & vegetable juices General servings  1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group (approximately 50 Calories or 120 Calories for starchy vegetables)

10. Vegetables Health Benefits:  reduce heart disease, heart attack, high blood pressure & stroke  type 2 diabetes & some cancers  kidney stones, obesity, and bone loss Nutrients Provided:  Potassium, vitamin A, vitamin C, folate (folic acid)  Carbs, fiber & some protein  Most are low in fat & Calories, and none have cholesterol Sub-groups:  Dark green, red-orange, beans and peas, starchy & other

11. 3. Fruits ½ plate should be fruits & vegetables (eat a variety) Fruits  fresh, frozen, canned & dried fruits, & fruit juices General servings  1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group (approximately 100 Calories)

12. Fruits Health Benefits:  reduce heart disease, heart attack, high blood pressure & stroke,  type 2 diabetes & some cancers  kidney stones, obesity & bone loss Nutrients Provided:  Potassium, vitamin C, folate (folic acid)  Carbs & fiber  Most are low in fat, sodium, and Calories & none have cholesterol

13.  Nancy ate a vegetable stir fry. 0.25 C green pepper, 0.25 cup onion, 0.5 C zucchini squash & 0.25 C dried cranberries Pattern her vegetable and fruit intake Go to the food gallery at choosemyplate.gov to see serving equivalents. Refer to appendix C for the amount of food that counts as a cup equivalent, to see the vegetable subgroups, and fruits and vegetables high in vitamins A and C. Patterning Practice

14. 0.25 C green pepper, 0.25 cup onion, 0.5 C zucchini squash & 0.25 C dried cranberries  Vegetables 1 C eaten 1 C in an equivalent = 1 C vegetable equivalents  Fruit 0.25 cup dried cranberries 0.5 C dried fruit is a fruit equivalent = 0.5 C fruit equivalents

15. 4. Dairy choose fat free or low-fat (1%) Dairy products  All fluid milk products and many foods made from milk that retain their calcium  Cream cheese, cream & butter are not part of this group (do not retain Calcium) General servings  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 (approximately 90 Calories when fat free or low-fat)

16. Dairy Health Benefits:  reduces risk of low bone mass throughout the life cycle (prevents osteoporosis) Nutrients Provided:  Calcium, potassium & vitamin D  Protein  Low-fat or fat-free forms provide little or no fat

17. 5. Protein foods choose lean or low-fat Proteins  Foods made from meat, poultry, fish, beans or peas, eggs, nuts & seeds are considered part of this group General servings  1 ounce of lean meat, poultry or fish,  1 egg, 1 Tbsp. peanut butter, ¼ cup cooked beans, or ½ ounce of nuts or seeds can be considered as 1 serving (approximately 55 Calories when lean)

18. Protein foods Health Benefits:  Vital for health and body maintenance  Foods from this group that are high in saturated fat & cholesterol may increase the risk for heart disease Nutrients Provided:  Protein  B vitamins (niacin, thiamin, riboflavin, and B6)  Vitamin E, iron, zinc & magnesium

19. Oils Category Consume the recommended amount of healthy oils Healthy Oils  Oils that are liquid at room temperature come from plants (except coconut and palm) and from some fish  Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine (with no trans fats) General servings  1 teaspoon of oil is one serving  Most Americans consume enough oil in the foods they eat  Since oils are a fat source, the amount should be limited to the MyPlate recommendation to balance total Calorie intake

20. Oils Category Health Benefits:  Promote heart health  Over consuming linoleic acid can increase cancer risk Nutrients Provided:  Vitamin E  MUFAs & PUFAs, which contain essential fatty acids

21. Empty Calories Includes  Solid fats & added sugar General servings  No set serving sizes  Use discretion… over-consumption can lead to malnutrition

22. Empty Calories Solid Fats  Solid fats are solid at room temperature (like butter & shortening)  Solid fats come from animal foods, can be made from vegetable oils through hydrogenation, and are found naturally in coconut and palm plant foods Foods with solid fats  Many cheeses, creams, ice creams  Marbled cuts of meats, regular ground beef, bacon, sausages, poultry skin  Baked goods (such as cookies, crackers, donuts, pastries, and croissants).

23. Empty Calories Added sugars  Sugars and syrups that are added to foods or beverages during processing or preparation  Does not include naturally occurring sugars such as those that occur in milk & fruits Foods with added sugars  Regular soft drinks, candy, cakes, cookies, pies & fruit drinks (such as fruitades and fruit punch)  Milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk  Grain products such as sweet rolls and cinnamon toast

24. Empty Calories Ingredient label ‘keywords’ that indicate added sugar  Brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates  Glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, sugar, and/or syrup

25. Empty Calories Allowance: The remaining amount of Calories in a food intake pattern after accounting for the Calories needed for all food groups  Eat more foods from any food group that the food guide recommends  Eat higher Calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.  Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.  Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

26. Patterning Practice Nancy ate a cheeseburger.  1 bun, 3 ounces regular ground beef patty, 1½ ounces real cheddar cheese, ¼ tomato, 1 tablespoon mayonnaise, 1 tablespoon mustard & 1 tablespoon ketchup. The bun = 2 ounces of grain equivalents The meat = 3 ounces meat equivalents & 66 empty Calories The cheese = 1 cup milk equivalent & 90 empty Calories The tomato = ¼ cup other vegetables equivalents The mayo = 2 ½ teaspoons oil equivalents The ketchup and mustard = 25 empty Calories

27. Physical Activity  Physical activity simply means movement of the body that uses energy  For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day  Casual Activities- Walking at a casual pace & doing light household chores. Although the body is moving, these activities do not increase the heart rate, so they are not counted towards the 30 or more minutes a day  Moderate Activities- Walking briskly (about 3 ½ miles per hour), Hiking, Gardening/yard work, Dancing, Golf (walking and carrying clubs), Bicycling (less than 10 miles per hour), Weight training (general light workout)  Vigorous Activities- Running/jogging (5 miles per hour), Bicycling (more than 10 miles per hour), Swimming (freestyle laps), Aerobics, Walking very fast (4 ½ miles per hour), Heavy yard work, such as chopping wood, Weight lifting (vigorous effort), and Basketball (competitive)

28. Summary  The MyPlate is a personalized diet plan based on age, gender, and activity  It encourages the consumption of whole grains, vegetables, fruits, fat-free or low-fat milk or milk alternatives, low fat meat and beans, and healthy plant oils  It discourages the intake of sugar and solid fats as well as a sedentary lifestyle References for this presentation are the same as those for this topic found in module 2 of the textbook