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

- 1 -

Adequate Nutrients within

Calorie Needs2 Key Recommendations

(4 Specific Recommendations)

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

- 2 -

Weight Management2 Key Recommendations

(5 Specific Recommendations)

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

- 3 -

Physical Activity2 Key Recommendations

(4 Specific Recommendations)

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

- 4 -

Food Groups to Encourage

4 Key Recommendations

(1 Specific Recommendations)

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

- 5 -

Fats4 Key Recommendations

(1 Specific Recommendations)

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”

- 6 -

Carbohydrates3 Key Recommendations

(NO Specific Recommendations)

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

- 7 -

Sodium & Potassium2 Key Recommendations

(1 Specific Recommendations)

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

- 8 -

Alcoholic Beverages3 Key Recommendations

(NO Specific Recommendations)

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

- 9 -

Food Safety1 Key Recommendations

(2 Specific Recommendations)

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

Food Safety

Take Home Message Clean, separate, cook, chill

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.

MyPyramidFood Guidance System

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

Any food made from: Wheat Rice Oats Cornmeal Barley Other cereal grains

What’s in the Grain Group?

Whole Grains

Contain the entire kernel of grain

whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice

Refined Grains

Milled to remove bran and germ white flour degermed cornmeal white bread white 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’s in the Vegetable Group?

5 sub-categories Dark green vegetables

Orange vegetables

Dry beans and peas

Starchy vegetables

Other vegetables

How much is needed?

2 ½ cups per day

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

How much is needed?

2 cups per day

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

MyPyramid – Physical Activity

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.