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Using MyPyramid in Your Life
2www.healthierus.gov/dietaryguidelines
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One Size Does Not Fit All!
USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200.
Calorie levels are based on: Gender Age Activity
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Three Key Messages
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.
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Anatomy of MyPyramid
Activity Variety Moderation Proportionality Personalization Gradual
Improvement
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Anatomy of MyPyramid
ACTIVITY
Represented by the steps and the person climbing them.
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Physical Activity Recommendations for
Adults At least 30 minutes of
physical activity most days of the week for health.
To avoid weight gain with age or to lose weight, 60 minutes a day.
To maintain weight loss, 60 to 90 minutes per day.
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Moderate physical activities
Walking briskly (about 3½ mph) Hiking Gardening/yard work Dancing Golf (walking and carrying
clubs) Bicycling (less than 10 mph) Weight training (general light
workout)
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Vigorous physical activities
Running/jogging (5 mph) Bicycling (more than 10 mph) Swimming (freestyle laps) Aerobics Walking very fast (4½ mph) Heavy yard work, such as chopping
wood Weight lifting (vigorous effort) Basketball (competitive)
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My Daily Activity Plan
Stretching and strength training while watching evening news – 20 minutes
Brisk walk – 20 minutes
Walk during coffee break – 10 minutes
Housework after work – 10 minutes
GOAL:
60 min
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Anatomy of MyPyramid
VARIETY
The six color bands represent the five food groups, plus oils. This illustrates that foods from all groups are needed daily.
Grains Vegetables FruitOILS
MilkMeat & Beans
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Whole Grains
Whole-wheat flour Bulgur (cracked wheat) Oatmeal Whole cornmeal Brown rice Kasha (buckwheat
groats)
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Refined Grains
White flour Degermed
cornmeal Most pastas White rice
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Make Half Your Grains Whole
Check ingredient lists on labels. Look at dietary fiber on Nutrition Facts
panel. Select 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.
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Grains: Recommended Intakes
Females Sedentary: 26-50 years: 6 oz equivalents 51 and over: 5 oz equivalents Mod. Active: 26 and over: 6 oz equivalents
Males Sedentary: 21-40 years: 8 oz equivalents 41-60 years: 7 oz equivalents 61 and over: 6 oz equivalents Mod. Active: 26-45 years: 9 oz equivalents 46-65 years: 8 oz equivalents 66 and over: 7 oz equivalents
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Vary Your Veggies
Includes weekly recommendations for: Dark green vegetables Orange vegetables Legumes Starchy vegetables Other vegetables
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Vary Your Veggies
Buy fresh veggies in season. Select high potassium veggies. Use more fresh or frozen, less
canned (except low sodium). Have salad with dinner every night. Add veggies to casseroles, pasta
sauce, quick breads, etc. Select fast food salad rather than
fries. Choose dark salad greens over
iceberg.
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Vegetables: Recommended Intakes
Females Sedentary: 26-50 years: 2½ cups 51 and over: 2 cups Mod. Active: 26 and over: 2½ cups
Males Sedentary: 21-60 years: 3 cups 61 and over: 2½ cups Mod. Active: 26-45 years: 3½ cups 46 and over: 3 cups
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Focus on Fruits
Use fruits in salads, toppings, desserts, and for snacks.
Keep dried fruit handy for snacks. Cut up fruit on cereal, pancakes,
and waffles. Include canned and frozen fruits. Select fruits and juices high in
potassium. Buy in season. Choose fruit more often than
juice.
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Fruits: Recommended Intakes
Females Sedentary: 26 and over: 1½ cups Mod. Active: 26-50 years: 2 cups 51 and over: 1½ cups
Males Sedentary: 19 and over: 2 cups Mod. Active: 26 and over: 2 cups
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Get Your Calcium Rich Foods
Focus on fat-free or low-fat milk. Drink fat-free or low-fat milk
with meals and snacks. Choose low-fat cheeses. Use milk to make hot cereals. Have low-fat yogurt as a snack. Use lactose-free products if needed. Select non-dairy high-calcium foods
and beverages if desired
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Milk:Recommended Intake
Male and female adults, as well as 9 to 18 year olds, and some younger children, should have 3 cups of milk or equivalent daily.
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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 fish and beans often. Select omega-3 FA-rich fish
more often (except high-risk groups … see: www.cfsan.fda.gov).
Include nuts in snacks, salads, and main dishes.
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Meat and Beans:Recommended Intakes
Females Sedentary: 26 and over: 5 oz equivalents Mod. Active: 26-50 years: 5½ oz equivalents
Males Sedentary: 21-40 years: 6½ oz equivalents 41-60 years: 6 oz equivalents 61 and over: 5½ oz equivalents Mod. Active: 26-65 years: 6½ oz equivalents 66 and over: 6 oz equivalents
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Oils: Tips for Healthy Choices
Use vegetable oils rather than solid fats. Substitute nuts for meat or cheese as
snack or in a meal. Choose omega-3 FA-rich fish (except
high-risk groups: see: www.cfsan.fda.gov)
Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol.
Select foods prepared with little or no fat or oil.
Select lean or low-fat foods most often.
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Oils: Recommended Intakes
Females Sedentary: 19-30 years: 6 tsp
31 and over: 5 tsp Mod. Active: 19-30 years: 7 tsp
31 and over: 6 tsp
Men Sedentary: 19-30 years: 7 tsp
31 and over: 6 tsp Mod. Active: 19-30 years: 8 tsp
31 and over: 7 tsp
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Chemical Bonds in Fats
H H
| |
-C - C-
| |
H H
H H
| |
-C = C-
Carbon-Carbon Single Bond
Saturated fatty acid/hydrogenated
fats
Unsaturated fatty acid
Carbon-Carbon Double Bond
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Trans Fats
Trans fatty acids
H
|
-C = C-
|
H
H H
| |
-C = C-
Cis fatty acids
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Trans Fats in Food Supply
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EXTRAS (Discretionary Calories)
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Anatomy of MyPyramid
MODERATIONEach 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.
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Where do these foods fit?
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Anatomy of MyPyramid
PROPORTIONALITY The food group bands have different widths - a general guide to the proportion to eat from each group.
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Anatomy of MyPyramid
PERSONALIZATION
The person on the
steps, the URL,
and the slogan,
stress finding the
amount of foods
YOU need daily.
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Anatomy of MyPyramid
GRADUAL IMPROVEMENT
Suggested by the
slogan. People can
take small steps
each day to improve
their diet and
lifestyle.
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Using MyPyramid
Determine your calorie needs. Use table or go to MyPyramid.gov. Values based on calories needed
to maintain a healthy body weight. Your personal calorie needs may
be more or less. Consider your body weight goals.
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MyPyramid Food Intake Pattern Calorie Levels
MALES FEMALES Sedentary Mod.Active Active Sedentary Mod.Active Active
AGE
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Daily Amount of Food from Each Group
Calorie level
1600 1800 2000 2200 2400 2600
Fruits 1½ cups
1½ cups
2 cups 2 cups
2 cups 2 cups
Vegetables 2 cups 2½ cups
2½ cups
3 cups
3½ cups
3½ cups
Grains 5 oz-eq
6 oz-eq
6 oz-eq
7 oz-eq
8 oz-eq
9 oz-eq
Meat & beans
5 oz-eq
5 oz-eq
5½ oz-eq
6 oz-eq
6½ oz-eq
6½ oz-eq
Milk 3 cups 3 cups 3 cups 3 cups
3 cups 3 cups
Oils 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp
Discretionary
Calorie Allowance
132 195 267 290 362 410
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Using MyPyramid
Determine your calorie needs.
Review amount to eat from each food group.
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Using MyPyramid
Determine your calorie needs. Review amount to eat from
each food group. Plan meals and snacks.
See tips on MyPyramid.gov Try new foods and healthy
preparation methods. Get the family involved.
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Get Real with Portions
Be aware of portion distortion.
Choose reasonable portion sizes.
Use smaller plates. Eat slowly and stop
when comfortably full.
140 calories 3-inch diameter
Calorie Difference: 210 calories
350 calories 6-inch diameter
BAGEL 20 Years Ago Today
Calorie Difference: 257 calories
590 calories
CHEESEBURGER
20 Years Ago Today
333 calories
Calorie Difference: 165 Calories
250 Calories 20 ounces
85 Calories 6.5 ounces
SODA20 Years Ago Today
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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)
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Portion sizes: Meat
3 oz. cooked meat, fish, or poultry = a deck of cards
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Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
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Portion sizes: 1 teaspoon & 1
tablespoon 1 teaspoon = the tip of a thumb to the first joint
1 tablespoon = 3 thumb tips
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Using MyPyramid
Determine your calorie needs. Review amount to eat from
each food group. Plan meals and snacks. Keep food records or use
My Pyramid Tracker on line.
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Using MyPyramid
Determine your calorie needs. Review amount to eat from
each food group. Plan meals and snacks. Keep food records or use My
Pyramid Tracker on line. Balance food intake with
physical activity.
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Using MyPyramid
Determine calorie needs. Review amount to eat from
each food group. Plan meals and snacks. Keep food records or use
My Pyramid Tracker on line. Balance food intake with
physical activity. Assess how you are doing.
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Resources
mypyramid.gov – official website of the new food guidance system
www.nutrition.gov - federal portal to many nutrition and health websites
www.nal.usda.gov/fnic - reliable nutrition resources for consumers and professionals
edis.ifas.ufl.edu – University of Florida/IFAS downloadable Extension publications
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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