Transcript Healthy Eating…What does that mean, really?

Healthy Eating…What does that
mean, really?
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
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An overview of the
Dietary Guidelines for
Americans 2005 and
the new Food
Pyramid
Prepared especially
for use by Us TOO
Chapters
Prepared by Karen
Bacher, MS, MEd,
Program Director, Us
TOO International
Introducing the new food pyramid
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Key recommendations for the general
population based on the Dietary
Guidelines for Americans 2005
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Developed by the USDA
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Resource: www.mypyramid.gov
A Look at the New Food Pyramid
Sample 2000 calorie/day plan
Get Your Own Customized Food
Pyramid!
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Help find the kinds and amounts of foods
you should eat each day at MyPyramid.gov.
When you enter your age, gender, and activity
level, you get your own plan at an appropriate
calorie level. The food plan includes specific
daily amounts from each food group and a
limit for discretionary calories (fats, added
sugars,alcohol). Your food plan will be one of
the 12 calorie levels of the food intake patterns
from the Dietary Guidelines.
Download your own food plan diary!
An Overview of What You’ll Learn
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Next, we will review the basic
recommendations put forth in the Dietary
Guidelines for 2005. After the
presentation, we suggest you visit the
website: mypyramid.gov to download
your own customized food pyramid guide
and start your journey to a healthier diet
and a healthier YOU!
Variety is key…
Consume a variety of nutrient-dense
foods and beverages within the basic
food groups while choosing foods that
limit the intake of saturated and trans
fats.
 Include grains, fruits and veggies, low fat
dairy, and lean meats/nuts.
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The “Whole” Truth!
Eating More Whole Grains (at least
3 ounces)
 To
eat more whole grains, substitute a
whole-grain product for a refined
product – such as eating whole-wheat
bread instead of white bread or brown
rice instead of white rice. It’s important
to substitute the whole-grain product
for the refined one, rather than adding
the whole-grain product.
Get Fruity!
Choose a variety of fruits!
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What foods are in the fruit group? Any fruit or
100% fruit juice counts as part of the fruit group.
Fruits may be fresh, canned, frozen, or dried,
and may be whole, cut-up, or pureed.
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Some commonly eaten fruits are: Apples
Apricots Avocado Bananas Berries
Grapefruit Grapes Kiwi fruit Lemons Limes
Mangoes Melons Nectarines Oranges
Peaches Pears Papaya Pineapple Prunes
Tangerines or any 100% Fruit juice
Mom was right all along!
Choose a variety of veggies!
Any vegetable or 100% vegetable juice counts
as a member of the vegetable group.
Vegetables are organized into 5 subgroups,
based on their nutrient content. For example:
Dark green vegetables: broccoli,
collard greens, kale, spinach
Orange vegetables: squash carrots
pumpkin sweet potatoes
Choose a variety of veggies!
Dry beans and peas: black beans, black
eyed peas, soy beans
Starchy vegetables: corn, green peas,
potatoes
Other vegetables: asparagus cauliflower,
cucumbers, tomatoes
Got (skim) Milk?
Choosing Milk/Dairy Products
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All fluid milk products and many foods
made from milk are considered part of
this food group. Foods made from milk
that retain their calcium content are part
of the group, while foods made from milk
that have little to no calcium, such as
cream cheese, cream, and butter, are
not. Most milk group choices should be
fat-free or low-fat.
Wise Dairy Selections
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Choose fat-free or low-fat milk, yogurt, and cheese. If
you choose milk or yogurt that is not fat-free, or
cheese that is not low-fat, the fat in the product counts
as part of the discretionary calorie allowance. If
sweetened milk products are chosen (flavored milk,
yogurt, drinkable yogurt, desserts), the added sugars
also count as part of the discretionary calorie
allowance.
Please note: for those who are lactose intolerant,
lactose-free and lower-lactose products are available.
These include hard cheeses and yogurt.
You’ve got to be nuts!
Meat/Poulty/Nuts/Beans
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All foods made from meat, poultry, fish, dry
beans or peas, eggs, nuts, and seeds are
considered part of this group. Dry beans and
peas are part of this group as well as the
vegetable group. Most meat and poultry
choices should be lean or low-fat. Fish, nuts,
and seeds contain healthy oils, so choose
these foods frequently instead of meat or
poultry.
Meat/cont’d
Choose lean or low-fat meat and poultry.
If higher fat choices are made, such as
regular ground beef (75 to 80% lean) or
chicken with skin, the fat in the product
counts as part of the discretionary
calorie allowance.
 Select fish rich in omega-3 fatty acids,
such as salmon, trout, and herring, more
often.
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A note about nuts…
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Sunflower seeds, almonds, and
hazelnuts (filberts) are the richest
sources of vitamin E in this food group.
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To help meet vitamin E
recommendations, make these your nut
and seed choices more often.
Good Fats Vs. Not So Good Fats
Fats and Oils
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Oils are fats that are liquid at room
temperature, like the vegetable oils used
in cooking. Oils come from many
different plants and from fish. Some
common oils are:
canola oil
corn oil
cottonseed oil olive oil
safflower oil
soybean oil
More about oils and fats…
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A number of foods are naturally high in oils,
like: nuts, olives, some fish, avocados. Foods
that are mainly oil include mayonnaise, certain
salad dressings, and soft (tub or squeeze)
margarine with no trans fats.
 Check the Nutrition Facts label to find
margarines with 0 grams of trans fat. Amounts
of trans fat will be required on labels as of
2006. Many products already provide this
information.
Last note on oils and fats…
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Most oils are high in monounsaturated or
polyunsaturated fats, and low in saturated fats. Oils
from plant sources (vegetable and nut oils) do not
contain any cholesterol. In fact, no foods from plants
sources contain cholesterol. Choose these!
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A few plant oils, however, including coconut oil and
palm kernel oil, are high in saturated fats and for
nutritional purposes should be considered to be solid
fats. Use these sparingly.
Spend these next items wisely!
Discretionary Calories
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You need a certain number of calories to keep your
body functioning and provide energy for physical
activities. Think of the calories you need for energy
like money you have to spend. Each person has a
total calorie “budget.” This budget can be divided into
“essentials” and “extras.”
Depending on the foods you choose, you may be able
to spend more calories than the amount required to
meet your nutrient needs. These calories are the
“extras” that can be used on luxuries like solid fats,
added sugars, and alcohol, or on more food from any
food group. They are your “discretionary calories.”
Don’t blow the budget!
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Each person has an allowance for some
discretionary calories. But, many people have
used up this allowance before lunch-time!
Most discretionary calorie allowances are very
small, between 100 and 300 calories,
especially for those who are not physically
active. For many people, the discretionary
calorie allowance is totally used by the foods
they choose in each food group, such as
higher fat meats, cheeses, whole milk, or
sweetened bakery products.
30 minutes a day and I mean it!
Get Active! Exercise is part of the
pyramid!
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Physical activity simply means
movement of the body that uses energy.
Walking, gardening, briskly pushing a
baby stroller, climbing the stairs, playing
soccer, or dancing the night away are all
good examples of being active. For
health benefits, physical activity should
be moderate or vigorous and add up to
at least 30 minutes a day.
Run, Walk, Stretch, Lift!
Choose a moderate or vigorous
activity to get the full benefits:
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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)
Want to learn more?
Helpful Resources on the Web:
http://www.mypyramid.gov/ This site will
help you design the exact food pyramid
that is right for you based on your age
and level of activity!
 http://www.dietitian.com/ibw/ibw.html
This site will help you determine your
healthy body weight as well as your body
mass index and daily calorie allowance!
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More helpful resources on the web:
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http://hin.nhlbi.nih.gov/portion/portion2.cgi?acti
on=question&number=1 This website will help
you identify a healthy portion size for common
foods and beverages.
 http://www.nutrition.gov/index.php?mode=subj
ect&subject=ng_weight_control&d_subject=W
eight%20Management Learn all about how to
manage your weight at this site!
Now get out of here and go eat
something good for you!
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Us TOO International Prostate Cancer
Education & Support Network
1/800/808-7866
www.ustoo.org