My Pyramid for a Healthy Family 1

My. Pyramid for a Healthy Family 1

www. healthierus. gov/dietaryguidelines 2

One Size Does Not Fit All! n n USDA created 12 pyramids for 12 calorie levels, from 1, 000 to 3, 200. Calorie levels are based on: ¨ Gender ¨ Age ¨ Activity 3

Three Key Messages n n n Make smart choices within and among the food groups. Keep a balance between food intake and physical activity. Get the most nutrients from your calories. 4

What Does the Pyramid Teach Us? n n n Activity Variety Moderation Proportionality Personalization Gradual Improvement 5

Be Active! ACTIVITY Represented by the steps and the person climbing them. 6

Physical Activity Recommendation for Children and Youth n At least 60 minutes of physical activity most (preferably all) days of the week. 7

Moderate physical activities n Walking briskly (about 3½ mph) n Hiking n Gardening/yard work n Dancing n Golf (walking and carrying clubs) n Bicycling (less than 10 mph) n Weight training (general light workout) 8

Vigorous physical activities n Running/jogging (5 mph) n Bicycling (more than 10 mph) n Swimming (freestyle laps) n Aerobics n Walking very fast (4½ mph) n Heavy yard work, such as chopping wood n Weight lifting (vigorous effort) n Basketball (competitive) 9

My Daily Activity Plan DAILY GOAL: 60 min Walk the dog – 10 minutes Team sport in gym class or after school – 30 minutes Stretch and/or lift weights while watching TV – 20 minutes 10

Eat a Varied Diet! n VARIETY The six color bands represent the five food groups, plus oils. Foods from all groups are needed daily. Grains Vegetables Fruit O I L S Milk Meat & Beans 11

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Whole Grains n n n Whole-wheat flour Bulgur (cracked wheat) Oatmeal Whole cornmeal Brown rice Kasha (buckwheat groats) 13

Make Half Your Grains Whole n Check ingredient lists on labels. n Look at dietary fiber on Nutrition Facts panel. n n Make gradual changes … build up to 100% whole grain breads and cereals. Substitute whole grains for refined in recipes (start with half). Be adventurous and try quinoa, bulgur, kasha, and other grains. Add whole grains to mixed dishes. 14

Grains: Recommended Intakes n Children ¨ n 4 to 8 years: Females 9 to 13 years: ¨ 14 to 18 years: ¨ n 5 to 6 oz equivalents 5 oz equivalents 6 oz equivalents Males 9 to 13 years: ¨ 14 to 18 years: ¨ 6 oz equivalents 7 oz equivalents These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values. 15

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Vary Your Veggies n Help your children enjoy: ¨ Dark green vegetables ¨ Orange vegetables ¨ Legumes ¨ Starchy vegetables ¨ Other vegetables 17

Vary Your Veggies n n n n Set a good example! Buy fresh veggies in season. Use more fresh or frozen, less canned (except low sodium). Have cut veggies available for snacks. Have salad with dinner every night. Add veggies to casseroles, pasta sauce, quick breads, etc. Select fast food salad rather than fries, at least sometimes. Choose dark salad greens over iceberg. 18

Vegetables: Recommended Intakes n Children ¨ n 4 to 8 years: 1½ cups Females 9 to 13 years: 2 cups ¨ 14 to 18 years: 2½ cups ¨ n Males 9 to 13 years: 2½ cups ¨ 14 to 18 years: 3 cups ¨ These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake 19 Pattern Calorie Levels chart for more specific values.

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Focus on Fruits n n n n Use fruits in salads, side dishes, main dishes, desserts, and for snacks. Keep fresh and dried fruit handy for snacks. Cut up fruit on cereal, pancakes, and waffles. Include canned and frozen fruits. Buy in season. Be adventurous and try unusual fruits. Choose fruit more often than juice. Limit juice to about 6 ounces a day. 21

Fruits: Recommended Intakes n Children ¨ n 1½ cups Females ¨ n 4 to 8 years: 9 to 18 years: 1½ cups Males 9 to 13 years: 1½ cups ¨ 14 to 18 years: 2 cups ¨ These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values. 22

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Get Your Calcium Rich Foods n n Focus on fat-free or low-fat milk. Drink fat-free or low-fat milk with meals and snacks. n Choose low-fat cheeses. n Use milk to make hot cereals. n Have low-fat yogurt as a snack. n Use lactose-free products if needed. n Select non-dairy high-calcium foods and beverages if desired 24

Milk: Recommended Intake n n Children 2 to 8 years: 2 cups milk or equivalent Young people 9 to 18 years: 3 cups milk or equivalent. These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values. 25

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Go Lean With Protein n n n 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. 27

Meat and Beans: Recommended Intakes n n n Children ¨ 4 to 8 years: Females ¨ 9 to 18 years: Males ¨ 9 to 13 years: ¨ 14 to 18 years: 3 to 4 ounce equivalents 5 oz equivalents 6 oz equivalents These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values 28

Oils: Tips for Healthy Choices n n n Use vegetable oils and soft margarine rather than solid fats. Substitute nuts for meat or cheese as snack or in a meal sometimes. Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol. Select foods prepared with little or no fat. Select lean or low-fat foods most often. 29

Oils: Recommended Intakes n Children ¨ n 4 teaspoons Females ¨ n 4 to 8 years: 9 to 18 years: 5 teaspoons Males 9 to 13 years: ¨ 14 to 18 years: ¨ 5 teaspoons 6 teaspoons These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for more specific values. 30

Select Foods for Best Nutrition MODERATION Each food group narrows toward the top: Base: foods with little or no solid fats or added sugars. Top: foods with more added sugars and/or solid fats. 31

Where do these foods fit? 32

Eat Recommended Amount from Each Food Group PROPORTIONALITY The food group bands have different widths - a general guide to the proportion to eat from each group. 33

Make It Your Pyramid! PERSONALIZATION The person on the steps, the URL, and the slogan, stress finding the amount of foods YOU need daily. 34

Take It One Step At A Time GRADUAL IMPROVEMENT Suggested by the slogan. Take small steps each day to improve your diet and lifestyle. 35

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Let’s Practice Using My. Pyramid n n n Determine calorie needs for you or one of your children. Review amount to eat from each food group. Plan meals and snacks. Remember: ¨ Include whole grains ¨ Add fruits and veggies ¨ Limit fats and sugars ¨ Use healthy food preparation methods ¨ Plan healthful snacks 37

Get Real with Portions n n n Children and adults eat more when served larger portions! Be aware of portion distortion. Choose reasonable portion sizes. Use smaller plates. Eat slowly and stop when comfortably full. 38

BAGEL 20 Years Ago 140 calories 3 -inch diameter Today 350 calories 6 -inch diameter Calorie Difference: 210 calories

CHEESEBURGER 20 Years Ago Today 333 calories 590 calories Calorie Difference: 257 calories

SODA 20 Years Ago 85 Calories 6. 5 ounces Today 250 Calories 20 ounces Calorie Difference: 165 Calories

Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice * Equivalent to 1 cup milk (2 oz. processed cheese – 8 dice – also equivalent to 1 cup milk) 42

Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards 43

Portion sizes: ½ and 1 cup = 1 baseball ½ cup = ½ baseball 44

Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips 45

Tips for Parents n n Involve children in meal planning and food preparation (age appropriate). Children over two need planned meals and healthful snacks. Prepare nutritious, tasty, ageappropriate foods and model good eating habits. Let children decide how much they will eat, or even if they will eat at a given meal or snack. 46

More Tips for Parents n n n It may take many tastes for children to enjoy a new food … give it time! Don’t be a short-order cook! Never force children to clean their plates! n Enjoy fruit for “dessert. ” n Turn off the TV during meals. n Have pleasant conversations at mealtime. 47

Resources n mypyramid. gov – official website of the new n www. nutrition. gov - federal portal to many n www. nal. usda. gov/fnic - reliable nutrition n edis. ifas. ufl. edu – University of Florida/IFAS n food guidance system nutrition and health websites resources for consumers and professionals downloadable Extension publications How to Get Your Kid to Eat, But Not Too Much, by Ellyn Satter. Excellent resource for parents. 48

Acknowledgements Developed by Linda B. Bobroff, Ph. D. , RD, Professor and Extension Nutrition Specialist, Dept. of Family, Youth and Community Sciences, IFAS, University of Florida, June 2005 Portions of this slide set were adapted from: Spending Your Calorie Salary, University of Nebraska – Lancaster County Extension. ¨ Portion Distortion, National Heart, Lung, and Blood Institute, NIH. Available at: http: //hin. nhlbi. nih. gov/portion ¨ 49