activity moderation personalization proportionality variety gradual improvement
TRANSCRIPT
![Page 1: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/1.jpg)
![Page 2: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/2.jpg)
• Activity• Moderation• Personalization• Proportionality• Variety• Gradual Improvement
![Page 3: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/3.jpg)
• Activity– Person climbing
stairs
• Moderation• Personalization• Proportionality• Variety• Gradual Improvement
![Page 4: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/4.jpg)
Activity
![Page 5: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/5.jpg)
• 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)
![Page 6: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/6.jpg)
• Activity• Moderation
– Each band wider at base• Better food choices
– Narrow at top• Choices with sugars and
fats
• Personalization• Proportionality• Variety• Gradual Improvement
![Page 7: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/7.jpg)
• Activity• Moderation• Personalization
– MyPyramid– Individual energy
needs
• Proportionality• Variety• Gradual Improvement
![Page 8: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/8.jpg)
MyPyramid Food Intake Pattern Calorie Levels
MEN
Activity level Sedentary* Mod. active* Active*AGE
51-55 2200 2400 2800
56-60 2200 2400 2600
61-65 2000 2400 2600
66-70 2000 2200 2600
71-75 2000 2200 2600
76 + 2000 2200 2400
![Page 9: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/9.jpg)
MyPyramid Food Intake Pattern Calorie Levels
WOMEN
Activity level Sedentary* Mod. active* Active*AGE
51-55 1600 1800 2200
56-60 1600 1800 2200
61-65 1600 1800 2000
66-70 1600 1800 2000
71-75 1600 1800 2000
76 + 1600 1800 2000
![Page 10: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/10.jpg)
Daily Amount of Food from Each Group
Calorie level 1600 1800 2000 2200 2400 2600
Fruits 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups
Vegetables 2 cups 2.5 cups 2.5 cups 3 cups 3.5 cups 3.5 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 5.5 oz-eq
6 oz-eq 6.5 oz-eq
6.5 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
![Page 11: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/11.jpg)
• Activity• Moderation• Personalization• Proportionality
– Bands have different widths
• Variety• Gradual Improvement
![Page 12: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/12.jpg)
• Activity• Moderation• Personalization• Proportionality• Variety
– Grains– Vegetables– Fruits– Oils– Milk– Meat & Beans
• Gradual Improvement
![Page 13: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/13.jpg)
Grains
![Page 14: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/14.jpg)
Whole Grains
• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice
![Page 15: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/15.jpg)
Refined Grains
• white flour
• degermed cornmeal
• white bread
• white rice
![Page 16: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/16.jpg)
Grains – How much?
• Women 51+ years old – 5 ounce equivalents
• 3 ounce equivalents of whole grains
• Men 51+ years old– 6 ounce equivalents
• 3 ounce equivalents of whole grains
![Page 17: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/17.jpg)
Whole Wheat Cereal Flakes — 1 Cup
Grains Group: counts as 1 ounce equivalent whole grains
![Page 18: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/18.jpg)
Vegetables
• Women, 51+ – 2 cups
• Men, 51+– 2 ½ cups
![Page 19: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/19.jpg)
Fruits• Women, 51+
– 1 ½ cups
• Men, 51+– 2 cups
![Page 20: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/20.jpg)
Meat and Beans
• Women, 51+– 5 ounce-equivalents
• Men, 51+,– 5 ½ ounce-equivalents
![Page 21: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/21.jpg)
Milk
• Women, 51+– 3 cups
• Men, 51+– 3 cups
![Page 22: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/22.jpg)
Oils
• Women, 51+– 5 teaspoons
• Men, 51+– 6 teaspoons
![Page 23: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/23.jpg)
Fats and their bonds
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
![Page 24: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/24.jpg)
Trans Fats
Trans Fat(i.e., trans fatty acids)
H
|
-C = C-
|
H
H H
| |
-C = C-
•Cis fatty acids
![Page 25: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/25.jpg)
Trans fats in food supply
![Page 26: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/26.jpg)
Discretionary Calories
• Women, 51+– Calorie levels from 1600-2200
• “Extras” can equal 132-290 calories
• Men, 51+– Calorie levels from 2000-2600
• “Extras” can equal 267-410 calories
![Page 27: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/27.jpg)
EXTRAS!
![Page 28: Activity Moderation Personalization Proportionality Variety Gradual Improvement](https://reader030.vdocument.in/reader030/viewer/2022032708/56649e605503460f94b5a949/html5/thumbnails/28.jpg)
• Activity• Moderation• Personalization• Proportionality• Variety• Gradual
Improvement– Steps To A Healthier
You