Become healthier today

“Why the Food Guide Pyramid?”

Sarah Kite, M.S.

University of Tennessee Extension

The Pyramid Provides the Keys to Healthy Lifelong

Living….

History of USDA’s Food Guidance

1940s

1950s-1960s

1970s

1992

2005

Food for Young

Children

1916

--1992--Food Guide Pyramid

--2005--MyPyramid

2011 MyPlate

Preventative Medicine

YOU are the one

in control.

Only put in

what is going to help!

www.mypyramid.gov

www.mealsmatter.org(Meal plans, shopping lists, exercise plans…)

Daily Amountsin cups or ounces

Eat as much…..

Fruits & Vegetables, Whole Grains, Low-fat,

No-fat Dairy, Fish, Beans & Lean Meats

Food Groups are Color Coded

The Keys to Healthy Lifelong Living:

• Eat a VARIETY

• BALANCE your day with work & play

• Choose in MODERATION

Variety• Have a healthy plate by…

• Choose foods from all the food groups

• Each meal should have a variety from each food group, don’t skip breakfast

• Watch your portions

Food Label Cheat Sheet:

• Total fat: 3g. or less

• Saturated fat: 1g. or less

• Cholesterol: 15mg. or less

• Trans fat: 0g

So what foods don’t help?

• “Junk” foods-– Cookies– Cake– Pie– Chips– Candy– Soda– Anything fried…

Think before you eat!

What health benefits

does this have

for me?

Moderation

• Once you consume all those “good for you foods,” then in moderation (small amounts) consume those treats.

• Keep a food diary• Have an accountability partner

Small Changes… Big Difference

• Hundreds of thousands of calories can be saved each year through small changes

• People need to find those habits that contribute to weight gain and make small changes to reduce the number of calories consumed.

Regular Soda Vs. Water or Diet Soda

Possible savings:– 26 pounds a year if you drink water

or diet soda instead of regular soda.

Source: USDA data base.

20 oz. Regular Soda

250 Calories

Diet Soda0 Calories

Water0 Calories

Increased soda size, 20 oz: 250 calories

Working in the garden

53 minutes burns approximately 250 calories*

*Based on 160-pound person

Whole Milk Vs. 1% Vs. Skim

3 cups per day-Possible savings:

• 15 pounds a year if you drink 1% rather than whole.

• 18 pounds a year if you drink skim rather than whole.

Source: USDA database.

High Caloric Snack Foods

• 1 pkg. (2 cakes) = 340 calories

5/week = 270 days= 91,800 caloriesPossible save: 26 pounds per year

Identify the foods that are causing you weight gain:

• Check Nutrition Facts Label• How many calories can you save per year

by making small changes• Use the menu planner on mypryamid.gov

Balance

• Eat more “good” for you foods than “junk”

• Balance work & play each day– Start slow, have fun!

Physical Activity

• Did you know? Walking just one mile a day may reduce your heart disease risk by more than 80 percent

• Set a GOAL today:– What?– When?– How much?– Where?

Benefits of Physical Activity

• Maintains muscle strength, joint structure and joint function

• Makes the heart and lungs work efficiently• Weight-bearing physical activity is essential to

normal skeletal development in childhood and adolescence & maintaining bone mass in adults

• Reduces risk of falls • Boosts the immune system:

infections

Benefits (cont.)

• Decreases risk of death from heart disease • Improves mental health: manages stress, builds

a positive attitude, is relaxing and reduces depression

• Improves sleep• Delays or prevents development of diseases:

diabetes, colon cancer, high blood pressure, osteoporosis, high blood cholesterol

Benefits (cont.)

• Relieves the pain and eases joint mobility of osteoarthritis

• Helps maintain healthy weight• Lowers levels of blood cholesterol, blood

pressure and blood glucose• Decreases the progression of diseases: high

blood pressure, diabetes, arthritis, osteoporosis• Increases energy level

Physical Activity Recommendation(Centers of Disease Control and Prevention/

American College of Sports Medicine)

• For adults:–At least 30 minutes a day for 5 or more

days each week.–For weight loss, more physical activity is

required along with the reduction of calorie intake. Get what you need!

–Skipping meals slows metabolism

Physical Activity- Goal

• Post your goal• Set a deadline, be reasonable• Have someone hold you accountable• Have fun• Ask for help• Forgive, get back on track!• You can do it!

Variety, Balance & Moderation

Thank you

• “If you have time to whine & complain about something, then you have time to do something about it”

– Anthony J.D’Angelo

You Can do it!-Sarah

Johnson