2. Activity Moderation Personalization Proportionality Variety Gradual Improvement

3. Activity –Person climbing stairs Moderation Personalization Proportionality Variety Gradual Improvement

4. Activity

5. Moderate physical activities include: 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 physical activities include : 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) Basketball (competitive)

6. Activity Moderation –Each band wider at base Better food choices –Narrow at top Choices with sugars and fats Personalization Proportionality Variety Gradual Improvement

7. Activity Moderation Personalization –MyPyramid –Individual energy needs Proportionality Variety Gradual Improvement

8. MyPyramid Food Intake Pattern Calorie Levels MEN Activity level Sedentary* Mod. active* Active* AGE 51-55 2200 2400 2800 56-60 2200 2400 2600 61-65 2000 2400 2600 66-70 2000 2200 2600 71-75 2000 2200 2600 76 + 2000 2200 2400

9. MyPyramid Food Intake Pattern Calorie Levels WOMEN Activity level Sedentary* Mod. active* Active* AGE 51-55 1600 1800 2200 56-60 1600 1800 2200 61-65 1600 1800 2000 66-70 1600 1800 2000 71-75 1600 1800 2000 76 + 1600 1800 2000

10. Daily Amount of Food from Each Group Calorie level 160018002000220024002600 Fruits1.5 cups 2 cups Vegetables2 cups2.5 cups 3 cups3.5 cups Grains5 oz-eq6 oz-eq 7 oz-eq8 oz-eq9 oz-eq Meat & beans5 oz-eq 5.5 oz- eq 6 oz-eq6.5 oz- eq Milk3 cups Oils5 tsp 6 tsp 7 tsp8 tsp Discretionary Calorie Allowance 132195267290362410

11. Activity Moderation Personalization Proportionality –Bands have different widths Variety Gradual Improvement

12. Activity Moderation Personalization Proportionality Variety –Grains –Vegetables –Fruits –Oils –Milk –Meat & Beans Gradual Improvement

13. Grains

14. Whole Grains whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice

15. Refined Grains white flour degermed cornmeal white bread white rice

16. Grains – How much? Women 51+ years old –5 ounce equivalents 3 ounce equivalents of whole grains Men 51+ years old –6 ounce equivalents 3 ounce equivalents of whole grains

17. Whole Wheat Cereal Flakes — 1 Cup Grains Group: counts as 1 ounce equivalent whole grains

18. Vegetables Women, 51+ –2 cups Men, 51+ –2 ½ cups

19. Fruits Women, 51+ –1 ½ cups Men, 51+ –2 cups

20. Meat and Beans Women, 51+ –5 ounce-equivalents Men, 51+, –5 ½ ounce-equivalents

21. Milk Women, 51+ –3 cups Men, 51+ –3 cups

22. Oils Women, 51+ –5 teaspoons Men, 51+ –6 teaspoons

23. Fats and their bonds HH || -C-C- || HH HH || -C=C- Carbon-Carbon Single Bond Saturated fatty acid/hydrogenated fats Unsaturated fatty acid Carbon-Carbon Double Bond

24. Trans Fats Trans Fat (i.e., trans fatty acids) H | -C=C- | H HH || -C=C- Cis fatty acids

25. Trans fats in food supply

26. Discretionary Calories Women, 51+ –Calorie levels from 1600-2200 “Extras” can equal 132-290 calories Men, 51+ –Calorie levels from 2000-2600 “Extras” can equal 267-410 calories

27. EXTRAS!

28. Activity Moderation Personalization Proportionality Variety Gradual Improvement –Steps To A Healthier You