Transcript MyPyramid: What Do I Need to Know?

MyPyramid: What Do I Need
to Know?
Thanks to Nebraska, Colorado, Wisconsin, Missouri
and Connecticut for sharing their training materials!
Overview of Presentation
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Background
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Review 2005 Dietary Guidelines for
Americans
MyPyramid
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Graphic
Food Groups and Key Messages
Challenges
History of Dietary Guidelines
Purpose
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Provide science-based advice to Americans over 2
years of age that is intended to lower the risk of
chronic disease and promote health
Designed as the primary source of dietary health
information for policy makers, NUTRITION
EDUCATORS, and health providers
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Foundation for all USDA Nutrition Programs
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Foundation for MyPyramid (Food Guidance System)
Creation of the 2005 DG
Summary of 3 Step Process
2005
Dietary Guidelines
Advisory Committee
Report
(1) Scientists’ Recommendations
(2) Professionals
(3) Consumers
2005 Dietary Guidelines
Organization
9 Focus Areas
41 Key Recommendations
23 general public
18 specific populations
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Elderly, women of childbearing age, overweight, etc.
2005 Dietary Guidelines
9 Focus Areas
1.
2.
3.
4.
5.
6.
7.
8.
9.
Adequate Nutrients within Calorie Needs
Weight Management
Physical Activity
Food Groups to Encourage
Fats
Carbohydrates
Sodium and Potassium
Alcoholic Beverages
Food Safety
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Adequate Nutrients within
Calorie Needs
2 Key Recommendations
(4 Specific Recommendations)
Adequate Nutrients
Within Calorie Needs
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What’s new?
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Advise variety within each food group
Focus on more nutrition for fewer calories
2,000 calorie reference diet
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1,733 calories devoted to a variety of
vegetables, fruit, low-fat dairy, whole grains,
lean protein sources, and healthy oils
267 calories are discretionary (sugar, fats)
Adequate Nutrients
Within Calorie Needs
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Take Home Message
 Use your calories wisely – select
nutritious foods from each food
group while limiting saturated and
trans fats, cholesterol, added sugars,
salt, and alcohol
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Weight Management
2 Key Recommendations
(5 Specific Recommendations)
Weight Management
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What’s new
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Preventing gradual weight gain
Emphasize small decreases in food and
increases in physical activity
Weight Management
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Take Home Message
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Recognize and promote small changes
Facilitate small changes
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Goal setting
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Physical Activity
2 Key Recommendations
(4 Specific Recommendations)
Physical Activity
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What’s new
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Varies 30 minutes to 90 minutes depending on
the “goal”
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Reduce chronic disease vs. maintain weight loss
60-90 min. – may need to consult a physician
Specification of types of physical activity to
achieve fitness = ability to perform PA
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Cardiovascular
Flexibility
Muscle strength & endurance
Physical Activity
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Take Home Message
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Promote physical activity
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Guidelines are a big jump for many people
Highlight those small successes!
Help people understand and develop wellrounded physical fitness program
-4-
Food Groups to Encourage
4 Key Recommendations
(1 Specific Recommendations)
Food Groups to Encourage
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What’s new
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No more “servings” – now cups or ounces
Increase in recommended amounts F & V
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Eating fruits preferred over fruit juice
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New guidelines ≈ 2 c. fruit and 2 ½ c. vegetables
Fiber
Fresh, frozen, canned, or dried = good
Vegetable
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Fresh, frozen, canned, cooked or raw = good
Food Groups to Encourage
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What’s new (cont.)
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Vegetable subgroups and amounts
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Dark green (3 c/wk) = broccoli, spinach, most greens
Orange (2 c/wk) = carrots, sweet potatoes, winter
squash, pumpkin
Legumes (3 c/wk) = dry beans, chick peas, tofu
Starchy (3 c/wk) = corn, white potatoes, green peas
Other (6 ½ c/wk) = tomatoes, cabbage, celery,
cucumber, lettuce, onions, peppers, green beans,
cauliflower, mushrooms, summer squash
Food Groups to Encourage
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What’s new (cont.)
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Legumes – included in meat group and
vegetable
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Emphasis on WHOLE grain
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¼ c. = 1 ounce meat
Count as vegetable OR meat (not both)
Fiber
Fewer grains – 6 ounces as opposed to 611 servings
Food Groups to Encourage
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Take Home Messages
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Emphasize quantity – fruits and
vegetables
Promote variety of vegetables
Help participants identify WHOLE grains
Help participants select fat-free or low-fat
milk products
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Fats
4 Key Recommendations
(1 Specific Recommendations)
Fats
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What’s new
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Wider range of fat percent (20-35%)
Greatest importance - decreasing
saturated fat
Decrease Trans fat
Repeated emphasis on TYPE of fat
Limiting products high in fat
Fats
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Take Home Messages
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Help participants understand the different
types of fats
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Much confusion on what fats are “good”
Identifying products that are low trans fats
Help participants identify fats at the “food
level”
-6-
Carbohydrates
3 Key Recommendations
(NO Specific Recommendations)
Carbohydrates
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What’s new
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Emphasis on fiber
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Added sugars…discretionary calories
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Fruit, vegetable, whole grain
2,000 calorie diet – 267 calories
Dental caries
Carbohydrates
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Take Home Message
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Increasing fiber is best done gradually
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Understanding discretionary calories
-7-
Sodium & Potassium
2 Key Recommendations
(1 Specific Recommendations)
Sodium and Potassium
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What’s new
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Sodium = 2,300 mg (previously 2,400)
Potassium
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Helps lower blood pressure
Potassium-rich foods: leafy green vegetables,
fruit from vines, root vegetables
Sodium and Potassium
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Take Home Messages
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Promotion of fruits and vegetables (do
you see a theme here?)
Limiting sodium
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It’s a challenge in today’s world of prepared
foods
-8-
Alcoholic Beverages
3 Key Recommendations
(NO Specific Recommendations)
Alcoholic Beverages
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Take Home Message
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Moderation (1-2 drinks per day)
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12 fluid oz. beer
5 fluid oz. wine
1.5 fluid oz. 80-proof distilled spirits
Applies to any single day - NOT amount
consumed on average
-9-
Food Safety
1 Key Recommendations
(2 Specific Recommendations)
Food Safety
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What’s new
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Washing/rinsing raw meat and poultry
creates danger of cross-contamination
Separate
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Prevents cross-contamination
Raw eggs
Raw sprouts
Unpasteurized
Food Safety
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Take Home Message
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Clean, separate, cook, chill
Summary
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Eat more fruits and vegetables
Select a variety of vegetables
Choose whole grains at least half the
time
Consume 3 cups low or non-fat dairy
Select lean protein sources
Summary
Our challenge is to take this information
and help consumers achieve a lifestyle
that more closely resembles these
recommendations.
MyPyramid
Food Guidance System
Overview of Presentation

Background


Review 2005 Dietary Guidelines for
Americans
MyPyramid



Graphic
Food Groups and Key Messages
Challenges
MyPyramid Graphic
Major Themes
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Activity
Moderation
Proportionality
Variety
Gradual
Improvement
Personalization
MyPyramid Graphic
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Use 2,000 calorie MyPyramid as standard
teaching tool
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Rationale:
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Nutrition Facts on label and printed materials based on
2,000 calorie MyPyramid
Most applicable to our participants as a group
May add “different people may need more
or less calories based on their age, gender,
and activity level” but…

We will NOT provide “calorie prescriptions”
What are our goals?
Key Point
Our time/effort needs to focus on
achieving our established goals.
Success is measured by…
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Number of participants we reach
(quantity)
Number or % of participants who make a
positive change toward reaching goals
(quality)
Beyond our Scope
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Providing specific calorie intakes for
individuals
Providing detailed weight loss advice
Rationale:
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Medical Nutrition Therapy
Our goals
MyPyramid Graphic
Specific Components
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Grains
Vegetables
Fruits
Milk
Meat & Beans
Oils
Physical Activity
What’s in the Grain Group?
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Any food made from:
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Wheat
Rice
Oats
Cornmeal
Barley
Other cereal grains
Whole Grains
Contain the entire kernel of grain
 whole-wheat flour
 bulgur (cracked wheat)
 oatmeal
 whole cornmeal
 brown rice
Refined Grains
Milled to remove bran and germ
 white flour
 degermed cornmeal
 white bread
 white rice
How much is needed?
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2,000 calorie reference diet
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6 ounces – at least half (3 ounces) from
whole grains
What counts as
an ounce?
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In general…
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1 ounce of grains =
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1 slice of bread
1 cup of ready-to-eat cereal
½ cup of cooked rice, cooked pasta, or cooked
cereal
Chart shows both
1 ounce equivalents
&
Common portions with
ounce equivalents
*WG = whole grains; RG = refined
grains; shown when products are
available both in whole grain and
refined grain forms.
GRAIN Group
Key Message
Recommendation for GRAINS:
Recommend 6 ounces per day of grains and at least half
should be WHOLE grains. You may need more or less
depending on your age, gender, and activity level.
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Intake of WHOLE grains
Ability to identify WHOLE grains
Knowledge of what “1 ounce” of grains
means in terms of real food
What’s in the
Vegetable Group?
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Any vegetable
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Raw or cooked
Fresh, frozen, canned, or
dried/dehydrated
Whole, cut-up, or mashed
100% vegetable juice
What’s in the
Vegetable Group?
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5 sub-categories
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Dark green vegetables
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Orange vegetables
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Dry beans and peas
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Starchy vegetables
Other vegetables
How much is needed?
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2 ½ cups per day
What counts as a ½ cup?
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In general…
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1/2 cup of vegetable group
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1/2 cup of raw or cooked vegetables or
vegetable juice
1 cup of raw leafy greens
VEGETABLE Group
Key Message
Recommendation for VEGETABLES:
Eat 2 ½ cups of vegetables each day. Increase variety.
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Challenges…
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Vegetables are not “convenient”
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Increase preparation skills
Taste different types of vegetables – provide recipes
Fewer dishes make up a meal – often side dish is
dropped
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Incorporate vegetables into main dish
What foods are in the
Fruit Group?
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Any fruit or 100% fruit juice
Fresh, canned, frozen, or dried
Whole, cut-up, or puree
How much is needed?
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2 cups per day
What counts as a ½ cup?
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In general…
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½ cup from the fruit group =
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½ cup of fruit
½ cup of 100% fruit juice
1/4 cup of dried fruit
Change from old “6 oz. serving” for
juice
Whole fruit is preferred
FRUIT Group
Key Message
Recommendation for FRUIT:
Enjoy 2 cups of fruit each day.
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Challenges…
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Spoilage
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Meal planning skills
Cost
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Economic Research Service
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1999 data fruits and vegetables
Cost per serving (excluded waste)
Research Conclusions
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What’s cheapest?
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63% fruits cheapest in fresh form
57% veggies cheapest in fresh form
Putting it in perspective
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86% of veggies and 78% of fruit included
in research cost less than $0.50/serving
…cheaper than a candy bar
What’s in the
Milk Group?
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All fluid milk products
Many foods made from milk
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Foods made from milk that retain their calcium
content (yogurt & cheese) but NOT those with
little to no calcium (cream cheese, cream, and
butter)
Most milk group choices should be fat-free
or low-fat
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Otherwise add discretionary calories
How much is needed?
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3 cups for
individuals > 8
years of age
Unique about milk
group
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Recommended
amount does NOT
change as calorie
needs change
What counts as a cup?
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In general…
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1 cup from the milk group =
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1 cup milk
1 cup yogurt
1 ½ oz. natural cheese or 2 oz. processed
cheese
MILK Group
Key Message
Recommendation for MILK:
Adults and children over the age of 8 should consume
3 cups from the Milk Group each day.
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ALL adults – men and women,
young and old – need 3 cups
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Calcium, Vitamin D, Potassium, Protein
Bone mass, healthy blood pressure, etc.
What’s in the
Meat & Beans Group?
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Abbreviated to “Meat & Beans Group”
from “meat, poultry, fish, dry beans,
eggs, and nuts group”
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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
How much is needed?
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5 ½ oz. of meat & beans per day
Most Americans eat enough food from
this group, but need to make leaner
and more varied selections of these
foods
What counts as an
ounce?
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In general…
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1 ounce meat/meat equivalent =
1 ounce of meat, poultry or fish
¼ cup cooked dry beans
1 egg
1 tablespoon of peanut butter
½ ounce of nuts or seeds
MEAT & BEANS Group
Key Message
Recommendation for MEAT & BEANS:
Consume 5 ½ oz. of meat & beans a day.
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Challenges…
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Encouraging lean and lower fat options
Explaining the “1 oz. meat equivalents”
Promoting portion control to fit in the
other food groups (fruit, vegetables, milk)
Oils
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Helpful information on types of oils
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Many people consume enough fat in foods
Oils provide essential fatty acids – beyond
the 5 food group allowances
Oils
Key Message
Recommendation for OILS:
Select liquid oils or soft margarines. Limit solid fats.
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Understand basic concepts
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Saturated Fat = solid fat
Trans Fat =hydrogenated fat
Unsaturated Fat = liquid/plant based
Discretionary Calories?
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~265 for 2,000 calorie plan
Allowance often totally used by the
foods chosen from each food group
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i.e. higher fat meats, cheeses, whole/2%
milk, or sweetened bakery products
Discretionary Calories? (cont.)
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What can they be used for?
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Eat more food from any food group
Eat higher calorie forms of foods - those
with solid fats or added sugars
Add fat or sweeteners to foods
Eat/drink items that are mostly fats,
caloric sweeteners, and/or alcohol
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i.e. candy, soda, wine, and beer
Discretionary Calories?
Perspective
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Specific quantity of discretionary calories
is too detailed and calculations are
complex
Key Message: Most of your foods should
fall into one of the 5 food groups
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Select low-fat or non-fat version
Select foods with limited added sugars
MyPyramid – Physical Activity
What is Physical Activity?
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Movement of the body that uses
energy
Moderate physical activity includes:
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Walking briskly, hiking, gardening,
dancing, bicycling, weight training
Vigorous physical activity includes:
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Running/jogging, bicycling, swimming,
aerobics, walking very fast, basketball
Why is physical activity
important?
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Key part of living a longer, healthier,
happier life.
Works together with nutrition for better
health.
Benefits:
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Improves self-esteem, increases fitness level,
helps build and maintain bones and muscles,
helps manage weight, lowers risk of chronic
disease, and reduces stress.
Physical Activity
Key Message
Recommendation for PHYSICAL ACTIVITY:
Adults should aim to get at least 30 minutes of physical
activity most days of the week.
Children and teenagers should get at least 60 minutes
of physical activity every day of the week.
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Challenges…
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Incorporating physical activity into every
nutrition lesson.
Getting participants to get the recommended
amount of physical activity (time, kids, place to
go, etc.)