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The Food Guide Pyramid

The Food Guide Pyramid. Cara Karner MS, RD, LD, CDE Catherine Robinson MS, RD, LD, CDE. Calculate recommended amounts of foods for a personalized MyPyramid Plan for YOUR calorie level at MyPyramid.gov. Each color represents a food group.

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The Food Guide Pyramid

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  1. The Food Guide Pyramid Cara Karner MS, RD, LD, CDE Catherine Robinson MS, RD, LD, CDE

  2. Calculate recommended amounts of foods for a personalized MyPyramid Plan forYOUR calorie level at MyPyramid.gov

  3. Each color represents a food group

  4. MyPyramid tells you exact amounts of each type of food

  5. What is a “serving”? Source: http://www.fns.usda.gov/tn/tnrockyrun/whatsa.htm

  6. Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball

  7. MyPyramid: Grains • Eat 6 ounce-equivalents (for a 1,800 calorie diet) • 3 ounce-equivalents or more of whole-grain products; remaining grains should come from enriched or whole-grain products • Equivalents: • 1 slice bread • ½ cup cooked pasta, rice or cereal • 1 cup ready-to-eat cereal

  8. MyPyramid: Fruits • Eat the equivalent of 1 1/2 cups of fresh, canned or frozen fruits per day (for a 1,800 calorie diet) Note this equivalent: • ¼ cup dried fruit = ½ cup fruit

  9. MyPyramid: Vegetables • Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 1,800 calorie diet) Note this equivalent: • 2 cups raw leafy greens =1 cup of vegetable

  10. “For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas.” ~ Janice M. Horowitz,TIME, January 12, 2002 When it comes to fruits & veggies …

  11. How does YOUR plate rate?

  12. MyPyramid: Dairy products • Consume 3 cups per day of fat-free or low-fatmilk or equivalent milk products for ages 9 and up; 2 cups for ages 2 – 8 • Equivalents: • 8 oz. milk • 1 cup yogurt • 1½ oz. natural cheese • 2 oz. processed cheese

  13. MyPyramid: Meat & beans • Eat 5 ounce-equivalents (for a 1,800 calorie diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds.

  14. Portion sizes: Meat A typical 3 ounce portion of cooked meat, fish, or poultry = a deck of cards

  15. MyPyramid: Oils Because oils contain essential fatty acids, there is an allowance for oils in MyPyramid. Recommended intake ranges from 3 to 7 teaspoons daily based on age, gender, levelof physical activity, height and weight.

  16. Portion sizes: 1 teaspoon and 1 tablespoon 1 teaspoon = about the tip of a thumb to the first joint 1 tablespoon = about 3 thumb tips

  17. Learn how much and what to eat for YOUR calorie level at MyPyramid.gov Submit age, sex and activity level for a personalized MyPyramid Check here for more information on food groups & related topics

  18. MyPyramid recommends balancing food calories with physical activity level

  19. My Pyramid Resources • http://mypyramid.gov website has a my pyramid planner you can find out your personal dietary needs on this link. • On the website there is a kid’s pyramid and an exercise pyramid link

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