®learning zonexpress 1 mypyramid symbolizes a simple, personalized approach to making healthy food...

®Learning ZoneXpress

1

MyPyramid symbolizes a simple, personalized approach to making healthy food choices and being active every day.

MyPyramid was created by the U.S. Department of Agriculture, Center for Nutrition Policy and Promotion.


2

Anatomy of MyPyramid

There are six main messages in MyPyramid:

Activity

Moderation

Proportion

Personalization

Gradual Improvement

Variety


3

Teens should be physically active for 60 minutes every day.

Activity Message

Activityis represented by the steps and the person climbing them.

Recommendations for daily calorie levels are based on gender, age and activity level.


4

Activity

Sedentary30 min. or less of physical activity

in addition to daily activities.

Moderately Active

30-60 min. ofphysical activity


Active60 min. or more ofphysical activity



5

GRAINS VEGETABLES FRUITS MILKOILS

MEAT & BEANS

Variety Message

Varietyis depicted in thecolor bands of the different food groups. Foods from all groups are needed every day.


6

GRAINS VEGETABLES FRUITS MILKOILS

MEAT & BEANS

Proportion Message

Proportionis shown by the different widths of the food group bands. The wider the band, the greater proportion of your diet should come from that food group.


7

* based on 2,200 calorie diet

Make Half Your Grains Whole

Eat 7 oz. of Grains each day.*1 oz. from the Grain Group =• 1 slice of bread

• 1 cup ready-to-eat cereal

• 1/2 cup cooked cereal

• 1/2 cup cooked rice or pasta

• 1/2 “mini” bagel

Make at least half your grain choices whole-grain.


8

Whole Grains

Whole wheat

Whole oats/oatmeal

Whole-grain corn

Popcorn

Brown & wild rice

Whole rye

Whole-grain barley

Buckwheat

Bulgur (cracked wheat)


9

Vary Your Veggies

Eat 3 cups of vegetables a day.*

• Fresh, frozen, canned, or dried vegetables or vegetable juice.

• 1 cup raw or cooked vegetables is about the size of a clenched fist.

• 2 cups of leafy greens = 1 cup in the Vegetable Group

Select from all five vegetable subgroups several times a week.



10

Dark Green Vegetables

BroccoliSpinachMost greens:• collards

• turnip greens

• mustard greens

• green leafy lettuce

• Romaine lettuce

• kale


11

Orange Vegetables

Carrots

Sweet potatoes

Winter squash

Pumpkin


12

Dry beans, peas and soybeans are in both the Meat & Beans and the Vegetable Groups.

Legumes

Dry beans and peas:• Chickpeas

• Pinto beans

• Kidney beans

• Black beans

• Garbanzo beans

• Soybeans

• Split peas

• Lentils


13

Starchy Vegetables

White potatoes

Corn

Green peas


14

Other Vegetables

Tomatoes

Cabbage

Celery

Cucumber

Lettuce

Onions

Peppers

Summer squash

Green beans

Cauliflower

Mushrooms


15

Focus on Fruits

Eat 2 cups of fruit a day.*1 cup from the Fruit Group =• 1 cup fruit

• 1 cup 100% fruit juice

• 1/2 cup dried fruit

Select fresh, frozen, canned, or dried fruit, more often than fruit juice.Think color! The more color, the more nutrients!



16

Get Calcium-Rich Foods

Eat or drink 3 cups from the Milk Group every day.*1 cup from the Milk Group =

• 1 cup milk (8 oz.)

• 1 cup yogurt

• 1-1/2 oz. natural cheese (the size of two dominoes)

• 2 oz. processed cheese(two slices)

Choose fat-free or low-fat.



17

Go Lean with Protein

Eat 6 oz. of Meat & Beans a day.*1 oz. from the Meat & Bean Group =• 1 oz. lean meat, poultry or fish

• 1 egg

• 1 Tbsp. peanut butter

• 1/4 cup cooked dry beans

• 1/2 oz. nuts or seeds

Make lean choices.Vary your choices. Try fish, eggs, beans, peas, nuts, and seeds.Bake, broil or grill meat.



18

Oils

Limit your oils to 6 tsp. (2 Tbsp.) a day.*Oils includes fats from many different plants and fish that are liquid at room temperature:• Canola, corn, olive, soybean and sunflower oil.

Some foods are naturally high in oils:• Nuts, olives, some fish and avocados.

Foods that are mainly oils include:• Mayonnaise, certain salad dressings and soft

margarine.

Check Nutrition Facts labels to keep saturated fats, trans fats and sodium low.



19

Whole-Wheat Bagel

Donut

Moderation Message

The bands are wider at the bottom to represent foods with less fat and added sugar.

The bands are narrower at the top to symbolize foods containing more added sugars and fat.

Eat less of the foods at the top and more of those at the bottom.

Think whole-grain cereal vs. cookies, broiled chicken vs. breaded and fried, etc.


20

Moderation Examples

Whole-Wheat Bagel

Donut

French Fries

Baked Potato

Grilled Chicken Breast

Breaded Chicken Nuggets


21

Nutrient-Dense Foods

Nutrient-dense foods contain substantial amounts of vitamins and minerals for relatively few calories.Too many foods that do little to meet nutrient needs may put your health at risk. When choosing foods look for:• Low-fat varieties.

• Little to no added sugars.

High-fat/high-calorie options

Low-fat/low-calorie options


22

Discretionary Calorie Allowance

The “extras” are the amount of calories you can eat after choosing the recommended amount of nutrient-dense foods in each food group.

Discretionary calories may come from:• Higher-fat foods.• Foods with added sugars.• Adding fat or sugar to foods or beverages.• Eating more foods from the food groups.

Calories from most fats and added sugars are discretionary calories.


23

Examples of Discretionary Calories

High-Fat Snacks AmountCalories

Potato chips 17 chips 150

Flavored crackers 8 crackers 140

Cream-filled cake 1 cake 140

Candy bar 1 bar 280

Peanut butter cup 2 cups 220

Fruit pie (cherry) 1 pie 460

Carmel corn 3/4 cup 140

Peanuts 1/3 cup 170


24

Personalization Message

PersonalizationThe person on the steps, the name, and the tagline all mean you can make this plan one that works for YOU.


25

MyPyramid.gov Homepage


26

Gradual Improvement Message

Gradual ImprovementSmall changes add up. Find your balancebetween food andphysical activity.

MyPyramid shows that you can benefit from taking small steps to improve your diet and lifestyle each day.


27

Get Movin’

Situation: You’re already eating fewer calories and are still not losing much weight.

Walking up stairs burns almost five times more calories than riding the elevator.

Solution: Kick up the level of physical activity:

• Skate or bike instead of driving.

• Go for a walk with a friend instead of talking on the phone.

• Take the stairs.


28

Fruit & Veggies

Situation: You’re not eating many fruits or vegetables. Solution: Eat larger servings or snack on fruits and vegetables.• Eat a can of mandarin

oranges as a snack.

• Have a frozen 100% juice bar for dessert.

• Add strawberries or blueberries to your cereal.

• Have veggies and low-fat dip.


29

What is Whole Grain?

Situation: You’re not sure what foods are whole grain and where to find them.

Solution: Look at food package labels. • Find the ingredient list, the

grain listed (wheat, oats, etc.) should have the word “whole” in front of it.

• Try whole-grain breakfast cereal, rolls, pasta, pita bread, brown rice and more.


30

Veggie Variety

Situation: There is little variety in your vegetables.

Solution:• Grab baby carrots, sugar peas

or grape tomatoes for a snack.

• Add veggies to lettuce or pasta salads, such as red or green peppers or broccoli.

• Top pizza with spinach and mushrooms.

• Put cucumbers, shredded carrots or red cabbage inside your favorite sandwich or wrap.


31

Source: American Dietetics Association and MediaWise

Teen Food Trends

Over the past 20 years, teen obesity has doubled.• 15.5% of teens are obese.

33% of the calories teens eat are from food eaten away from home.

10% of the calories teens eat are from fast food.

Less than 1% of teens eat the minimum requirements of all food groups.


32

Source: American Dietetics Association and MediaWise

Teen Food Trends

25% of the vegetable calories teens eat come from French fries.

Only 20% of female teens and 50% of male teens get enough daily calcium.

The average teen spends 20 hours watching TV each week.• While watching TV, the metabolic rate seems to be

lower than during rest. So a person burns fewer calories watching TV than sitting doing nothing.


33

Start small: • Eat a serving of fruit or

vegetable for a snack.

• Stay active - Take the stairs when it’s three flights or less.

• Order whole-wheat bread for your sandwich.

Pick strategies that work for you.See your successes... ...build upon them.Feel the power and pleasure of taking care of you.

Steps to a Healthier YOU!


34

Choose one of the following activities to complete outside of class.

Apply What You’ve Learned

Design a poster that encourages teens to do one of the following:• Eat their daily portions from all or one of the food groups.

• Become more physically active every day.

Write a public service announcement on one of the following attributes of the USDA’s MyPyramid:• One of the six main messages in the symbol/logo.

• One of the food groups.

Create a flyer that explains to teens one of the following about the USDA’s MyPyramid:• The five main food groups.

• The six main messages in the symbol/logo.

Plan a menu for a week that includes all the principles of the USDA’s MyPyramid (go to MyPyramid.gov for help with your menu). • Use your age, gender and activity level to find your daily calorie level.

• Use your calorie level to plan your menu.


35

MyPyramid Quiz

1. What does the figure going up the steps of MyPyramid symbolize?

2. Why is it called MyPyramid?3. Why are the bands of the food groups different

sizes?4. Name the food groups and their corresponding

colors.5. What type of grains are recommended for at least

half of your selections from the Grain Group?6. Why are the food group bands of MyPyramid wide at

the bottom and narrow at the top? 7. What two parts of MyPyramid symbolize the ways

you can make gradual improvements every day?8. Name two ways you can take Steps to a Healthier

YOU!


36

Adapted with permission from materials developed by:

Alice Henneman, M.S., R.D. University of Nebraska – Lincoln Extension

and

Beverly Benes, PhD., R.D. University of Nebraska – Lincoln

Department of Nutrition and Health Sciences

Edited by:

Jackie Getting, M.S.

Based on information published by the U.S. Department of Agriculture, Center for Nutrition Policy and Promotion.

®learning zonexpress 1 mypyramid symbolizes a simple, personalized approach to making healthy food...

Documents

learning zonexpress

calorie diet slide

wheat slide

cup fruit

cup milk

cup dried fruit

fruit group

cup yogurt