Download - Become healthier today
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“Why the Food Guide Pyramid?”
Sarah Kite, M.S.
University of Tennessee Extension
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The Pyramid Provides the Keys to Healthy Lifelong
Living….
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History of USDA’s Food Guidance
1940s
1950s-1960s
1970s
1992
2005
Food for Young
Children
1916
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--1992--Food Guide Pyramid
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--2005--MyPyramid
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2011 MyPlate
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Preventative Medicine
YOU are the one
in control.
Only put in
what is going to help!
www.mypyramid.gov
www.mealsmatter.org(Meal plans, shopping lists, exercise plans…)
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Daily Amountsin cups or ounces
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Eat as much…..
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Fruits & Vegetables, Whole Grains, Low-fat,
No-fat Dairy, Fish, Beans & Lean Meats
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Food Groups are Color Coded
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The Keys to Healthy Lifelong Living:
• Eat a VARIETY
• BALANCE your day with work & play
• Choose in MODERATION
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Variety• Have a healthy plate by…
• Choose foods from all the food groups
• Each meal should have a variety from each food group, don’t skip breakfast
• Watch your portions
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Food Label Cheat Sheet:
• Total fat: 3g. or less
• Saturated fat: 1g. or less
• Cholesterol: 15mg. or less
• Trans fat: 0g
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So what foods don’t help?
• “Junk” foods-– Cookies– Cake– Pie– Chips– Candy– Soda– Anything fried…
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Think before you eat!
What health benefits
does this have
for me?
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Moderation
• Once you consume all those “good for you foods,” then in moderation (small amounts) consume those treats.
• Keep a food diary• Have an accountability partner
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Small Changes… Big Difference
• Hundreds of thousands of calories can be saved each year through small changes
• People need to find those habits that contribute to weight gain and make small changes to reduce the number of calories consumed.
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Regular Soda Vs. Water or Diet Soda
Possible savings:– 26 pounds a year if you drink water
or diet soda instead of regular soda.
Source: USDA data base.
20 oz. Regular Soda
250 Calories
Diet Soda0 Calories
Water0 Calories
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Increased soda size, 20 oz: 250 calories
Working in the garden
53 minutes burns approximately 250 calories*
*Based on 160-pound person
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Whole Milk Vs. 1% Vs. Skim
3 cups per day-Possible savings:
• 15 pounds a year if you drink 1% rather than whole.
• 18 pounds a year if you drink skim rather than whole.
Source: USDA database.
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High Caloric Snack Foods
• 1 pkg. (2 cakes) = 340 calories
5/week = 270 days= 91,800 caloriesPossible save: 26 pounds per year
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Identify the foods that are causing you weight gain:
• Check Nutrition Facts Label• How many calories can you save per year
by making small changes• Use the menu planner on mypryamid.gov
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Balance
• Eat more “good” for you foods than “junk”
• Balance work & play each day– Start slow, have fun!
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Physical Activity
• Did you know? Walking just one mile a day may reduce your heart disease risk by more than 80 percent
• Set a GOAL today:– What?– When?– How much?– Where?
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Benefits of Physical Activity
• Maintains muscle strength, joint structure and joint function
• Makes the heart and lungs work efficiently• Weight-bearing physical activity is essential to
normal skeletal development in childhood and adolescence & maintaining bone mass in adults
• Reduces risk of falls • Boosts the immune system:
infections
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Benefits (cont.)
• Decreases risk of death from heart disease • Improves mental health: manages stress, builds
a positive attitude, is relaxing and reduces depression
• Improves sleep• Delays or prevents development of diseases:
diabetes, colon cancer, high blood pressure, osteoporosis, high blood cholesterol
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Benefits (cont.)
• Relieves the pain and eases joint mobility of osteoarthritis
• Helps maintain healthy weight• Lowers levels of blood cholesterol, blood
pressure and blood glucose• Decreases the progression of diseases: high
blood pressure, diabetes, arthritis, osteoporosis• Increases energy level
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Physical Activity Recommendation(Centers of Disease Control and Prevention/
American College of Sports Medicine)
• For adults:–At least 30 minutes a day for 5 or more
days each week.–For weight loss, more physical activity is
required along with the reduction of calorie intake. Get what you need!
–Skipping meals slows metabolism
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Physical Activity- Goal
• Post your goal• Set a deadline, be reasonable• Have someone hold you accountable• Have fun• Ask for help• Forgive, get back on track!• You can do it!
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Thank you
• “If you have time to whine & complain about something, then you have time to do something about it”
– Anthony J.D’Angelo
You Can do it!-Sarah
Johnson