Futures I – FCS RotationFutures I – FCS Rotation

One Size Does Not Fit All!One Size Does Not Fit All! USDA created 12 pyramids for 12 USDA created 12 pyramids for 12

calorie levels from 1,000 to 3,200.calorie levels from 1,000 to 3,200. Calorie levels are based on:Calorie levels are based on:

GenderGender Weight Weight HeightHeight AgeAge Activity LevelActivity Level

Three Key MessagesThree Key Messages

Make smart choices within and Make smart choices within and among the food groups.among the food groups.

Keep a balance between food intake Keep a balance between food intake and physical activity.and physical activity.

Get the most nutrients from Get the most nutrients from your calories.your calories.

What Does the PyramidWhat Does the PyramidTeach Us?Teach Us?

ActivityActivity VarietyVariety ModerationModeration ProportionalityProportionality PersonalizationPersonalization Gradual Gradual

ImprovementImprovement

MyPyramid: Simple Steps MyPyramid: Simple Steps to Healthy Living to Healthy Living

Click the link below to access MyPyramid:

Simple Steps to Healthy LivingStudent Usercode for United

Streaming is c4ef-69b6

http://www.unitedstreaming.com/search/assetDetail.cfm?guidAssetID=DD6996E3-BE63-400C-BF6A-C3DBA6F58869

Be Active!Be Active!

ACTIVITY ACTIVITY

Represented by the Represented by the

steps and the person steps and the person

climbing them. climbing them.

Physical Activity Physical Activity Recommendation for Recommendation for Everyone!Everyone!

At least 60 minutes of At least 60 minutes of physical activity most physical activity most (preferably all) days of the (preferably all) days of the week.week.

Eat a Varied Diet!Eat a Varied Diet!

VARIETY VARIETY

The six color bands The six color bands represent the five food represent the five food groups, plus oils. groups, plus oils. Foods from all groups Foods from all groups are needed daily.are needed daily.

Grains Vegetables FruitOILS

MilkMeat & Beans

Select Foods for Best Select Foods for Best NutritionNutrition

MODERATIONMODERATION

Each food group Each food group narrows toward the top: narrows toward the top:

BaseBase: foods with little or : foods with little or no solid fats or added no solid fats or added sugars. sugars.

TopTop: foods with more : foods with more added sugars and/or added sugars and/or

solid fats.solid fats.

Eat Recommended Amount Eat Recommended Amount from Each Food Groupfrom Each Food Group

PROPORTIONALITYPROPORTIONALITY

The food group bands The food group bands have different widths - have different widths - a general guide to the a general guide to the proportion to eat from proportion to eat from each group.each group.

MyPyramid Plan…MyPyramid Plan…Check it out!Check it out!

Click on the Go Now link under Click on the Go Now link under MyPyramid Plan MyPyramid Plan http://http://www.mypyramid.govwww.mypyramid.gov

Or click the link below and get a quick Or click the link below and get a quick analysis of how much you need to eat.analysis of how much you need to eat. http://http://

www.mypyramid.gov/mypyramid/index.aspxwww.mypyramid.gov/mypyramid/index.aspx

What is a serving?What is a serving?

Again I ask……Again I ask……

Does a “serving” mean Does a “serving” mean

one size fits all? one size fits all?

What is a “serving”?What is a “serving”?

Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

FOOD GUIDE PYRAMID SERVINGS

“TYPICAL” AMERICAN PORTIONS

½ cup rice or pasta 1 cup rice or pasta

½ bagel or ½ hamburger bun 1 bagel or 1 hamburger bun

1 chicken leg and thigh ¼ chicken

1 order (½ cup) French fries Large order (3/4 to 1 cup) fries

1 order (½ cup) cooked red beans Big bowl (1 to 2 cups) chili beans

1 cup leafy greens Large green salad (2 cups greens)

Make Half Your Grains Make Half Your Grains WholeWhole

Check ingredient lists on labels.Check ingredient lists on labels.

Look at dietary fiber on Nutrition Facts panel.Look at dietary fiber on Nutrition Facts panel.

Make gradual changes … build up to 100% whole Make gradual changes … build up to 100% whole grain breads and cereals.grain breads and cereals.

Substitute whole grains for refined in Substitute whole grains for refined in recipes (start with half).recipes (start with half).

Be adventurous and try quinoa, bulgur, Be adventurous and try quinoa, bulgur, and other grains.and other grains.

Add whole grains to mixed dishes.Add whole grains to mixed dishes.

Vary Your VeggiesVary Your Veggies Buy fresh veggies in season.Buy fresh veggies in season. Use more fresh or frozen, less Use more fresh or frozen, less

canned (except low sodium).canned (except low sodium). Have cut veggies available for snacks.Have cut veggies available for snacks. Have salad with dinner every night.Have salad with dinner every night. Add veggies to casseroles, pasta sauce, Add veggies to casseroles, pasta sauce,

quick breads, etc. quick breads, etc. Select fast food salad rather than fries, at Select fast food salad rather than fries, at

least sometimes.least sometimes. Choose dark salad greens over iceberg.Choose dark salad greens over iceberg.

Focus on FruitsFocus on Fruits

Use fruits in salads, side dishes,main Use fruits in salads, side dishes,main dishes, desserts, and for snacks.dishes, desserts, and for snacks.

Keep fresh and dried fruit handy for snacks.Keep fresh and dried fruit handy for snacks. Cut up fruit on cereal, pancakes, and Cut up fruit on cereal, pancakes, and

waffles.waffles. Include canned and frozen fruits.Include canned and frozen fruits. Buy in season.Buy in season. Be adventurous and try unusual fruits.Be adventurous and try unusual fruits. Choose fruit more often than juice.Choose fruit more often than juice. Limit juice to about Limit juice to about 6 ounces6 ounces a day. a day.

Get Your Get Your Calcium Rich FoodsCalcium Rich Foods

Focus on fat-free or low-fat milk.Focus on fat-free or low-fat milk.

Drink fat-free or low-fat milk with meals and Drink fat-free or low-fat milk with meals and snacks.snacks.

Choose low-fat cheeses.Choose low-fat cheeses.

Use milk to make hot cereals.Use milk to make hot cereals.

Have low-fat yogurt as a snack.Have low-fat yogurt as a snack.

Use lactose-free products if needed.Use lactose-free products if needed.

Select non-dairy high-calcium foods and Select non-dairy high-calcium foods and beverages if desiredbeverages if desired

Milk:Milk:Recommended IntakeRecommended Intake

Children 2 to 8 years: 2 cups milk or Children 2 to 8 years: 2 cups milk or equivalentequivalent

Young people 9 to 18 years: 3 cups milk Young people 9 to 18 years: 3 cups milk or equivalent.or equivalent.

These values are for young people at a healthy weight, These values are for young people at a healthy weight, who are physically active less than 30 minutes a day. who are physically active less than 30 minutes a day. See Food Intake Pattern Calorie Levels chart for See Food Intake Pattern Calorie Levels chart for more specific values.more specific values.

Go Lean With Go Lean With ProteinProtein

Select leanest cuts of meat. Select leanest cuts of meat. Trim all fat and remove skin from Trim all fat and remove skin from

poultry.poultry. Prepare with no added fat.Prepare with no added fat. Choose lean luncheon meats. Choose lean luncheon meats. Eat beans as main dishes.Eat beans as main dishes. Eat fatty fish in moderation.Eat fatty fish in moderation. Include nuts in snacks, salads, Include nuts in snacks, salads,

and main dishes.and main dishes.

Oils:Oils: Tips for Healthy ChoicesTips for Healthy Choices Use vegetable oils and soft margarine Use vegetable oils and soft margarine

rather than solid fats.rather than solid fats. Substitute nuts for meat or cheese as Substitute nuts for meat or cheese as

snack or in a meal sometimes.snack or in a meal sometimes. Use Nutrition Facts to select foods low in Use Nutrition Facts to select foods low in

saturated fat, saturated fat, transtrans fat and cholesterol. fat and cholesterol. Select foods prepared with little or no fat.Select foods prepared with little or no fat. Select lean or low-fat foods most often.Select lean or low-fat foods most often.

Make It Your Pyramid!Make It Your Pyramid!

PERSONALIZATIONPERSONALIZATION

The person on the The person on the steps, the URL, steps, the URL, and the slogan, and the slogan, stress finding the stress finding the amount of foods amount of foods YOU need daily.YOU need daily.

Take It One Step Take It One Step At A TimeAt A Time

GRADUAL GRADUAL IMPROVEMENTIMPROVEMENT

Suggested by the Suggested by the

slogan. Take small slogan. Take small

steps each day to steps each day to

improve your diet and improve your diet and

lifestyle.lifestyle.

Let’s Practice Using Let’s Practice Using MyPyramidMyPyramid

Go to MyPyramid.gov and print out PDF version Go to MyPyramid.gov and print out PDF version of your MyPyramid Plan!of your MyPyramid Plan!

Determine your calorie needs.Determine your calorie needs. Review amount to eat from each food group.Review amount to eat from each food group. Plan meals and snacks. Remember:Plan meals and snacks. Remember:

Include whole grainsInclude whole grains Add fruits and veggiesAdd fruits and veggies Limit fats and sugarsLimit fats and sugars Use healthy food preparation methodsUse healthy food preparation methods Plan healthful snacksPlan healthful snacks

ResourcesResources

mypyramid.govmypyramid.gov – – official website of the new official website of the new food guidance systemfood guidance system

www.nutrition.govwww.nutrition.gov - - federal portal to many federal portal to many nutrition and health websites nutrition and health websites

www.nal.usda.gov/fnicwww.nal.usda.gov/fnic - reliable nutrition - reliable nutrition resources for consumers and professionalsresources for consumers and professionals

edis.ifas.ufl.eduedis.ifas.ufl.edu – – University of Florida/IFAS University of Florida/IFAS downloadable Extension publicationsdownloadable Extension publications

How to Get Your Kid to Eat, But Not Too How to Get Your Kid to Eat, But Not Too MuchMuch,, by Ellyn Satter. Excellent resource for by Ellyn Satter. Excellent resource for parents.parents.

Now it is your turn…..Now it is your turn…..

MyPyramid RequirementsMyPyramid Requirements Food Intake Inventory – Record Food Intake Food Intake Inventory – Record Food Intake

for Five (5) Days!for Five (5) Days! MyPyramid Plan – PDF VersionMyPyramid Plan – PDF Version MyPyramid Quiz -Tomorrow!MyPyramid Quiz -Tomorrow! Create a Nutritionally Balanced Diet – Create a Nutritionally Balanced Diet –

One Day One Day