Date post: | 25-Dec-2015 |
Category: |
Documents |
Upload: | bruce-lucas |
View: | 214 times |
Download: | 1 times |
MyPyramid: What Do I Need to Know?
Thanks to Nebraska, Colorado, Wisconsin, Missouri and Connecticut for sharing their
training materials!
Overview of Presentation
Background Review 2005 Dietary Guidelines for
Americans MyPyramid
Graphic Food Groups and Key Messages Challenges
History of Dietary GuidelinesPurpose
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
Foundation for all USDA Nutrition Programs
Foundation for MyPyramid (Food Guidance System)
Creation of the 2005 DGSummary of 3 Step Process
2005Dietary Guidelines
Advisory CommitteeReport
(1) Scientists’ Recommendations (2) Professionals (3) Consumers
2005 Dietary GuidelinesOrganization
9 Focus Areas
41 Key Recommendations23 general public18 specific populations
Elderly, women of childbearing age, overweight, etc.
2005 Dietary Guidelines9 Focus Areas
1. Adequate Nutrients within Calorie Needs2. Weight Management3. Physical Activity4. Food Groups to Encourage5. Fats6. Carbohydrates7. Sodium and Potassium8. Alcoholic Beverages9. Food Safety
Adequate Nutrients Within Calorie Needs
What’s new? Advise variety within each food group Focus on more nutrition for fewer
calories 2,000 calorie reference diet
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
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
Weight Management
What’s new Preventing gradual weight gain Emphasize small decreases in food
and increases in physical activity
Weight Management
Take Home Message Recognize and promote small
changes Facilitate small changes
Goal setting
Physical Activity
What’s new Varies 30 minutes to 90 minutes depending
on the “goal” 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 Cardiovascular Flexibility Muscle strength & endurance
Physical Activity
Take Home Message Promote physical activity
Guidelines are a big jump for many people
Highlight those small successes! Help people understand and develop
well-rounded physical fitness program
Food Groups to Encourage
What’s new No more “servings” – now cups or ounces Increase in recommended amounts F & V
New guidelines ≈ 2 c. fruit and 2 ½ c. vegetables Eating fruits preferred over fruit juice
Fiber Fresh, frozen, canned, or dried = good
Vegetable Fresh, frozen, canned, cooked or raw = good
Food Groups to Encourage
What’s new (cont.) Vegetable subgroups and amounts
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
What’s new (cont.) Legumes – included in meat group
and vegetable ¼ c. = 1 ounce meat Count as vegetable OR meat (not both)
Emphasis on WHOLE grain Fiber
Fewer grains – 6 ounces as opposed to 6-11 servings
Food Groups to Encourage
Take Home Messages Emphasize quantity – fruits and
vegetables Promote variety of vegetables Help participants identify WHOLE
grains Help participants select fat-free or
low-fat milk products
Fats
What’s new 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
Take Home Messages Help participants understand the
different types of fats Much confusion on what fats are “good” Identifying products that are low trans
fats Help participants identify fats at the
“food level”
Carbohydrates
What’s new Emphasis on fiber
Fruit, vegetable, whole grain Added sugars…discretionary calories
2,000 calorie diet – 267 calories Dental caries
Carbohydrates
Take Home Message Increasing fiber is best done
gradually
Understanding discretionary calories
Sodium and Potassium
What’s new Sodium = 2,300 mg (previously
2,400) Potassium
Helps lower blood pressure Potassium-rich foods: leafy green
vegetables, fruit from vines, root vegetables
Sodium and Potassium
Take Home Messages Promotion of fruits and vegetables
(do you see a theme here?) Limiting sodium
It’s a challenge in today’s world of prepared foods
Alcoholic Beverages
Take Home Message Moderation (1-2 drinks per day)
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
Food Safety
What’s new Washing/rinsing raw meat and poultry
creates danger of cross-contamination Separate
Prevents cross-contamination Raw eggs Raw sprouts Unpasteurized
Summary
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.
Overview of Presentation
Background Review 2005 Dietary Guidelines for
Americans MyPyramid
Graphic Food Groups and Key Messages Challenges
Activity Moderation Proportionality Variety Gradual
Improvement Personalization
MyPyramid GraphicMajor Themes
MyPyramid Graphic
Use 2,000 calorie MyPyramid as standard teaching tool Rationale:
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
Success is measured by… Number of participants we reach
(quantity) Number or % of participants who
make a positive change toward reaching goals (quality)
Our time/effort needs to focus on achieving our established goals.
Beyond our Scope
Providing specific calorie intakes for individuals
Providing detailed weight loss advice
Rationale: Medical Nutrition Therapy Our goals
Grains Vegetables Fruits Milk Meat & Beans Oils Physical Activity
MyPyramid GraphicSpecific Components
Whole Grains
Contain the entire kernel of grain
whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice
How much is needed?
2,000 calorie reference diet 6 ounces – at least half (3 ounces)
from whole grains
What counts asan ounce?
In general… 1 ounce of grains =
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
Intake of WHOLE grains Ability to identify WHOLE grains Knowledge of what “1 ounce” of
grains means in terms of real food
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.
What’s in the Vegetable Group?
Any vegetable Raw or cooked Fresh, frozen, canned, or
dried/dehydrated Whole, cut-up, or mashed
100% vegetable juice
What counts as a ½ cup?
In general… 1/2 cup of vegetable group
1/2 cup of raw or cooked vegetables or vegetable juice
1 cup of raw leafy greens
VEGETABLE Group Key Message
Challenges… Vegetables are not “convenient”
Increase preparation skills Taste different types of vegetables – provide
recipes Fewer dishes make up a meal – often side
dish is dropped Incorporate vegetables into main dish
Recommendation for VEGETABLES: Eat 2 ½ cups of vegetables each day. Increase
variety.
What foods are in the Fruit Group?
Any fruit or 100% fruit juice Fresh, canned, frozen, or dried Whole, cut-up, or puree
What counts as a ½ cup?
In general… ½ cup from the fruit group =
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
Challenges… Spoilage
Meal planning skills Cost
Economic Research Service 1999 data fruits and vegetables Cost per serving (excluded waste)
Recommendation for FRUIT: Enjoy 2 cups of fruit each day.
Research Conclusions
What’s cheapest? 63% fruits cheapest in fresh form 57% veggies cheapest in fresh form
Putting it in perspective 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?
All fluid milk products Many foods made from milk
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 Otherwise add discretionary calories
How much is needed?
3 cups for individuals > 8 years of age
Unique about milk group Recommended
amount does NOT change as calorie needs change
What counts as a cup?
In general… 1 cup from the milk group =
1 cup milk 1 cup yogurt 1 ½ oz. natural cheese or 2 oz. processed
cheese
MILK Group Key Message
ALL adults – men and women, young and old – need 3 cups Calcium, Vitamin D, Potassium,
Protein Bone mass, healthy blood pressure,
etc.
Recommendation for MILK: Adults and children over the age of 8 should
consume 3 cups from the Milk Group each day.
What’s in the Meat & Beans Group?
Abbreviated to “Meat & Beans Group” from “meat, poultry, fish, dry beans, eggs, and nuts 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
How much is needed?
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?
In general… 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
Challenges… 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)
Recommendation for MEAT & BEANS: Consume 5 ½ oz. of meat & beans a day.
OilsOils
Helpful information on types of oils Many people consume enough fat in
foods Oils provide essential fatty acids –
beyond the 5 food group allowances
OilsOils Key Message
Recommendation for OILS: Select liquid oils or soft margarines. Limit solid
fats. Understand basic concepts
Saturated Fat = solid fat Trans Fat =hydrogenated fat Unsaturated Fat = liquid/plant based
Discretionary Calories?
~265 for 2,000 calorie plan Allowance often totally used by
the foods chosen from each food group i.e. higher fat meats, cheeses,
whole/2% milk, or sweetened bakery products
Discretionary Calories? (cont.)
What can they be used for? 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 i.e. candy, soda, wine, and beer
Discretionary Calories?Perspective
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 Select low-fat or non-fat version Select foods with limited added sugars
What is Physical Activity?
Movement of the body that uses energy Moderate physical activity includes:
Walking briskly, hiking, gardening, dancing, bicycling, weight training
Vigorous physical activity includes: Running/jogging, bicycling, swimming,
aerobics, walking very fast, basketball
Why is physical activity important?
Key part of living a longer, healthier, happier life.
Works together with nutrition for better health.
Benefits: 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
Challenges… Incorporating physical activity into every
nutrition lesson. Getting participants to get the
recommended amount of physical activity (time, kids, place to go, etc.)
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.