Transcript MyPyramid Review

The Basics of the New
MyPlate
August 2011
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Introduction
o Vegetables
o Fruits
o Grains
o Proteins
o Dairy
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Selected messages
Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
Foods To Increase
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Make at least half your grains whole grains.
Foods To Reduce
• Compare sodium in foods.
• Drink water instead of sugary drinks.
August 2011
Vegetables
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Vegetable subgroups
• Dark-green vegetables: broccoli; spinach; romaine; collard,
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turnip, and mustard greens.
Red and orange vegetables: tomatoes, red peppers,
carrots, sweet potatoes, winter squash, and pumpkin.
Beans and peas: kidney beans, lentils, chickpeas, and pinto
beans.
Starchy vegetables: white potatoes, corn, and green peas.
Other vegetables: iceberg lettuce, green beans, and onions.
August 2011
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Vegetables
• Vary your veggie choices.
• Think vegetables first.
• Try crunchy vegetables.
• Add vegetables to your diet.
• Use dried beans and lentils.
• Eat your greens.
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Vegetables
• Buy fresh vegetables in season.
• They cost less and are likely to be at their peak flavor.
• Stock up on frozen vegetables .
• Buy vegetables that are easy to prepare.
• Look for the serving size and number of cups that the
package will provide.
• Use the label to determine if the packaged vegetable
contains any added fats or sodium.
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Vegetables
Portions size of vegetables:
• 1 cup equivalent is:
• 1 cup raw or cooked vegetable or fruit;
• ½ cup dried vegetable;
• 1 cup vegetable juice;
• 2 cups leafy salad greens.
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Vegetables on the Food Label
• Look for the serving size
and number of cups that
the package will provide.
• Use the label to determine
if the packaged vegetable
contains any added fats or
sodium.
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Fruits
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Fruits
Add fruits by including fresh fruit at each meal and
eating them as for snacks
• At breakfast
• At lunch
• At dinner
• For snacks
• For dessert
Remember,
fruits are
nature’s
Dessert.
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Fruit - Some Healthful Tips
• Increase your potassium, folate and fiber intake by
eating fruit.
Fiber:
Potassium:
Pear
Raspberries
Blackberries
Prunes
Figs
Apple
Pumpkin
Dried fruit
Bananas
Cherries
Grapefruit
Melons
Orange juice
Folate:
Blackberries
Boysenberries
Guava
Mango
Orange
Papaya
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Fruit - Some Healthful Tips
• Add fruit to foods.
• Use seasonal fruit.
• Use dried fruit.
• Buy fresh, canned fruit in its own
juice, or frozen fruits without added
sugars.
• Keep a bowl of whole fruit within
eyesight.
• Refrigerate leftovers.
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Fruits
• Choose whole fresh
fruit, canned fruit in
its own juice, or
frozen fruits without
added sugars.
• Remember to
choose packaged
fruits that do not
have added sugars.
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Fruits
• Portions sizes for fruit are:
• 1 cup equivalent is:
• 1 cup raw or cooked fruit;
• ½ cup dried fruit;
• 1 cup fruit juice.
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Fruit - On the Food Label
• Check the label on canned
fruit and pre-cut fruit to
make sure that it doesn’t
have added sugar.
• When you are choosing
fruit juices, make sure
that they are 100% juice
and look for the fiber and
potassium content. A
good juice, like 100%
orange juice, should
contain 400 milligrams of
potassium.
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Grains
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Grains - Some Healthy Tips
• Make at least half your
grains whole.
• Add whole grains to your
diet by choosing
different:
• Cereals
• Breads
• Rice
Try different
types of
whole grains
• Popcorn
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Grains
• Grains are full of many nutrients.
• Choose grains for breakfast and eat them as snacks
• Some examples include:
• Ready-to-eat, whole grain cereals, such as toasted oat
cereal, for breakfast or a snack
• Popcorn, a whole grain, for a healthy snack when it has
little or no added salt and butter.
• Whole-grain chips, such as baked tortilla chips for a snack
• Whole-grain flour or oatmeal can be used when making
cookies or other baked treats for a healthier treat.
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Grains on the Food Label
• Choose foods that name one of the following
whole-grain ingredients first on the label’s
ingredient list:
o Whole oats
o Whole rye
o Whole wheat
o Wild rice
o Whole-grain corn
o Brown rice
o Bulgur
o Graham flour
o Oatmeal
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Grains
• Portion sizes for grains as 1 ounce-equivalent are:
• 1 one-ounce slice bread;
• 1 ounce uncooked pasta or rice;
• ½ cup cooked rice, pasta, or cereal;
• 1 tortilla (6" diameter);
• 1 pancake (5" diameter);
• 1 ounce ready-to-eat cereal (about 1 cup cereal flakes).
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Dairy
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Dairy
Portion size 1 cup equivalent is:
1 cup milk, fortified soy beverage, or yogurt;
1½ ounces natural cheese (e.g., cheddar);
2 ounces of processed cheese (e.g., American).
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Dairy Foods - Some Healthful
Tips
• Include dairy foods and
other calcium sources at
each meal.
• Order milk as a
beverage instead of soft
drinks when you eat
out.
• If you normally drink
whole milk, switch
gradually to reduced fat
(2%), then to low-fat
(1%), and finally fat-free
(skim).
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Dairy
Get your calcium rich foods:
• All fluid milk products.
• Most Dairy Group choices should be fat-free or low-fat.
• Cheese
• Soymilk cheeses
• Lactose-free milk
• Calcium-fortified soymilk (soy beverage)
• Foods made from milk that retain their calcium
content are part of the group.
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Dairy
• Add fat-free or low-fat milk instead
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of water to oatmeal and hot cereals
Have fat-free or low-fat yogurt as a
snack
Make a dip for fruits or vegetables
from yogurt
Make fruit-yogurt smoothies in the
blender
Top cut-up fruit with yogurt for a
quick dessert
Top casseroles, soups, stews, or
vegetables with low-fat shredded
cheese.
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Dairy
• Check for calcium
content. The dairy
serving that you choose
should supply 30% of the
Daily Value for calcium.
• Choose the lower fat
versions of the dairy
products.
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Proteins
Pictures: Utah Extension; More Matters
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Proteins
Go lean with protein.
• Increase your servings of fish, dry beans,
eggs, and nuts.
Other protein sources:
• White, black and red beans
• Bean burgers
• Veggie burgers
• Tofu (bean curd made from soybeans)
• Tempeh
• Texturized vegetable protein (TVP)
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Proteins – the leanest choices
• The leanest beef cuts include:
• Round steaks and roasts (round
eye, top round, bottom round,
round tip), top loin, top sirloin,
chuck shoulder, and arm roasts.
• The leanest pork choices include:
• Pork loin, tenderloin, center loin,
and ham.
• The leanest poultry choices are:
• Boneless skinless chicken breasts,
and turkey cutlets.
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Proteins
• Choose extra lean ground beef.
• The label should say at least “90% lean,” but you may
be able to find ground beef that is 93% or 95% lean.
• Buy skinless chicken parts, or take off the skin before
cooking.
• Choose lean turkey, roast beef, ham or low-fat
luncheon meats for sandwiches instead of luncheon
meats with more fat, such as regular bologna or salami.
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Proteins
• Protein foods, 1 ounce-equivalent is:
• 1 ounce lean meat, poultry, seafood
• 1 egg
• 1 Tbsp peanut butter
• ½ ounce nuts or seeds
• ¼ cup cooked beans or peas
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Proteins – on the label
• Meat and poultry are
sources of saturated fat.
• Always check the label
when prepared foods
contain these protein
sources for % daily
value if saturated fat to
ensure that you stay
within the
recommended range
for the day.
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Conclusions
• Poor diet and physical inactivity are the most
important factors contributing to an epidemic of
overweight and obesity in this country. MyPlate is
USDA's primary food group symbol, a food icon
that serves as a powerful reminder to make
healthy food choices and to build a healthy plate
at mealtimes.
• It is a visual cue that identifies the five (5) basic
food groups from which consumers can choose
healthy foods to build a healthy plate. Visit the
website—ChooseMyPlate.gov—which contains
resources and tools for more specific information
about what and how much to eat.
HELI J. ROY, PHD, MBA, RD
Pennington Biomedical Research Center
Division of Education
Phillip Brantley, PhD, Director
Pennington Biomedical Research Center
Steve Heymsfield, MD, Executive Director
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The Pennington Biomedical Research Center is a world-renowned nutrition
research center.
Mission:
To promote healthier lives through research and education in nutrition and
preventive medicine.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic
diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.
The Division of Education provides education and information to the scientific community and the public about research
findings, training programs and research areas, and coordinates educational events for the public on various health issues.
We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the
Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu
or call (225) 763-3000.