1. MyPyramid Nutrition Advocate Club Funded by the USDA’s Food Stamp Program, an equal opportunity provider and employer.

2. Food Guide Pyramid - 1992

3. MyPyramid - 2005 Activity Proportionality Moderation Variety Personalization Gradual Improvement

4. Recommended Amounts Recommended amounts for each food group are based on: –Age –Gender –Physical Activity Level

5. Least processed Fresh, whole Highest fiber, vitamins & minerals Highly processed Highest in sugar, fat, salt Lowest in fiber Refined, processed Some added in sugar, fat, salt Limited fiber Fat, sugar= Extra calories Build on a Healthy Base

7. Whole Grains Whole-wheat flour Bulgur (cracked wheat) Oatmeal Whole cornmeal Brown rice Kasha (buckwheat groats)

9. Vary Your Veggies Enjoy: –Dark green vegetables –Orange vegetables –Legumes –Starchy vegetables –Other vegetables

11. Focus on Fruits Eat a variety of colorful fruits Fresh, frozen, canned, dried

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

15. Go Lean With Protein Select leanest cuts of meat Trim all fat and remove skin from poultry Prepare with no added fat Choose lean luncheon meats Eat beans as main dishes Eat fatty fish in moderation Include nuts in snacks, salads, and main dishes

16. What are Unsaturated Fat? Fats that are liquid at room temperature Common oils –canola, corn, olive, soybean, sunflower Foods naturally high in oils –nuts, olives, some fish, and avocado Foods that are mainly oil –mayonnaise, certain salad dressings, and tub margarine

17. What are Saturated Fats? Solid at room temperature From various animal foods Can be made from vegetable oils through hydrogenation Common solid fats: –Butter, chicken fat, stick margarine, shortening, and pork fat (lard)

18. Do We Need Fat? Everyone needs some fat in their diet Best to choose from unsaturated fats –Vegetable oils Limit saturated fat and trans fat –Solid fats from animal sources and from vegetable oils that have been hydrogenated

19. Portion Sizes 1 ½ ounces of natural cheese = 6 dice 3 oz cooked meat, fish, poultry = deck of cards ½ cup serving = ½ baseball 1 cup serving = 1 baseball 1 tsp = tip of your thumb to the 1 st joint 1 tbsp = 3 thumb tips

20. "To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld This material was produced by the California Department of Public Health, Network for a Healthy California, with funding from the USDA Supplemental 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 877-847-3663. For important nutrition information visit www.cachampionsforchange.net.