Teaching MyPyramid

1. Teaching MyPyramid Karen Sherbondy, RD, LD FNEP Special Projects Coordinator University of Missouri Extension

2. Questions About….. • Colors in MyPyramid • How Do Foods Fit and Why? • Oils • Discretionary Calories • Portion Sizes • Differences in Nutrient Needs

3. Answers . . . • Session discussion • Handouts • Developmentally Appropriate Responses to MyPyramid Questions • Teaching MyPyramid Portion Sizes

4. MyPyramid Colors • Colors that work together (graphic artists and USDA) • No hidden meaning in the color chosen for a group • Did not want red for Meat and Beans Group • Did not want to imply red meat

5. O MEAT &BEANS I GRAINS VEGETABLES FRUITS MILK L S Anatomy of MyPyramid Variety 6 color bands represent the 5 different food groups and oils Foods from all colors are needed daily

6. O MEAT &BEANS I GRAINS VEGETABLES FRUITS MILK L S Anatomy of MyPyramid PROPORTIONALITY Different food group bands shown by different widths Widths are a general guide to proportions

7. How Do Foods Fit and Why? • Grains • Based on flour equivalents • Milk • Based on calcium content • Meat and Beans • Based on protein content

8. How Do Foods Fit and Why? • Fruits • Based on major nutrients (potassium, fiber, Vitamin C, folate) • Vegetables • Based on major nutrients (potassium, fiber, Vitamins A, C, E and folate) • Potato and potato chip in vegetable group (same vegetable)

9. Tomato-Fruit or Vegetable? • Botanically a fruit • A tomato is the ovary, together with its seeds, of a flowering plant

10. Tomato-Fruit or Vegetable? • Used like a vegetable from a culinary perspective • Typically served as a meal, or part of a main course of a meal • It would be considered a vegetable (a culinary term which has no botanical meaning)

11. Tomato-Fruit or Vegetable? • See Responses handout for explanation • MyPyramid-Vegetable Group

12. Why Are Beans in 2 Groups? • In both Vegetable and Meat and Beans Group • Couldn’t recommend nuts and beans as alternates in meat group because of their higher calories- • Person would have too many calories if chose all their meat ounce equivalents as nuts

13. Beans • Can count a portion as either Vegetable Group or Meat and Beans Group • Can’t count the same portion in 2 groups OR

14. How Do We Count Bacon? “According to the USDA-ARS Pyramid Servings Database, bacon has some meat servings plus a lot of solid fat.  So it can “count” in the meat group, but must also be considered as a source of solid fat.” Trish Britten, USDA, Center for Nutrition Policy and Promotion

15. Bacon • Counts as both meat and solid fat • Technically can “count” in the Meat and Beans Group • Is a solid fat • Counts as discretionary calories • 2 slices- • 1 ½ tsp (6 gm) solid fat • 85 calories 55 calories from fat • Protein-6 gm

16. So Which Is It? • Some foods are very confusing- where do we count them? • Technically, a food may be classified in a certain food group • Need to look at amount of discretionary calories food contains • Emphasize the most nutrient dense, healthier choice the majority of the time

17. Examples • Potato chips- Vegetable • Ice cream-Milk • Bacon-Meat

18. Would You Choose This Meal? 3 food groups- but are these the best choices?

19. Remember . . . The Dietary Guidelines emphasize lower fat choices and keeping calories in balance

20. Oils

21. Why Is It Important to Consume Oils? • Most fats we eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats • Oils are the major source of MUFAs and PUFAs in the diet • PUFAs contain essential fatty acids • Fatty acids that are necessary for health

22. Oils • Because oils contain these essential fatty acids, there is an allowance for oils in MyPyramid separate from the discretionary calorie allowance

23. Oils • Not a food group but need some each day for good health • Yellow band on MyPyramid represents need for oils

24. Oils • Fats that are liquid at room temperature • Come from many different plants and from fish

25. Oils • Most oils are • High in monounsaturated or polyunsaturated fats • Low in saturated fats • From plant sources (vegetable and nut oils) • Do not contain any cholesterol • No foods from plants sources contain cholesterol • Cholesterol is from animal fat

26. Oils • Common oils • Canola oil • Corn oil • Cottonseed oil • Olive oil • Safflower oil • Soybean oil • Sunflower oil • Oils used mainly as flavorings • Walnut oil • Sesame oil

27. Oils • Foods naturally high in oils • Nuts • Olives • Some fish • Avocados

28. Oils • Foods that are mainly oil include: • Mayonnaise • Certain salad dressings • Soft (tub or squeeze) margarine with no trans fats

29. Oils • Tropical oils (coconut oil, palm and palm kernel oil) are high in saturated fats • Should be considered to be solid fats = Solid Fat

30. Solid Fats • Solid fats • Solid at room temperature • Examples-butter and shortening • Come from many animal foods • Can be made from vegetable oils through a process called hydrogenation

31. Solid Fats • Some common solid fats are: • Butter • Beef fat (tallow, suet) • Chicken fat • Pork fat (lard) • Stick margarine • Shortening

32. What’s the Difference? • All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids • Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats

33. What’s the Difference? • Solid fats contain more saturated fats and/or trans fats than oils • Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood • Increases risk for heart disease

34. But Remember. . . . • Oils still contain calories • Amount of oil consumed needs to be limited to balance total calorie intake • Nutrition Facts label provides information to help us make smart choices

35. Amount of food  Teaspoons /grams  Approximate calories  Approximate calories Amount of oil Calories from oil Total calories Oils: Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower) 1 Tbsp 3 tsp/14 g 120 120 Foods rich in oils: Margarine, soft (trans fat free) 1 Tbsp 2 ½ tsp/11 g 100 100 Mayonnaise 1 Tbsp 2 ½ tsp/11 g 100 100 Mayonnaise-type salad dressing 1 Tbsp 1 tsp/5 g 45 55 Italian dressing 2 Tbsp 2 tsp/8 g 75 85 Thousand Island dressing 2 Tbsp 2 ½ tsp/11 g 100 120 Olives, ripe, canned 4 large ½ tsp/ 2 g 15 20 Avocado* ½ med 3 tsp/15 g 130 160 Peanut butter* 2 T 4 tsp/ 16 g 140 190 Peanuts, dry roasted* 1 oz 3 tsp/14 g 120 165 Mixed nuts, dry roasted* 1 oz 3 tsp/15 g 130 170 Cashews, dry roasted* 1 oz 3 tsp/13 g 115 165 Almonds, dry roasted* 1 oz 3 tsp/15 g 130 170 Hazelnuts* 1 oz 4 tsp/18 g 160 185 Sunflower seeds* 1 oz 3 tsp/14 g 120 165 How Do I Count the Oils? http://www.mypyramid.gov/pyramid/oils_count.html#

36. What About Calories? Think of your calories like a budget Extras ordiscretionary calories Essentials (IF you have any left to spend!)

37. Essential Calories • Essential calories- the minimum calories required to meet your nutrient needs • Best nutrient choices are foods with • The least amount of fat • No added sugar

38. Definition: “Nutrient-dense” Foods “Nutrient-dense” foods provide substantial amounts of vitamins and minerals and relatively fewer calories. They are low in discretionary calories! http://www.mypyramid.gov/downloads/MyPyramid_education_framework.pdf

39. Question Which food is more “nutrient-dense”and low in “discretionary calories”? 2slices whole wheat bread 1 medium croissant http://mypyramid.gov/pyramid/discretionary_calories.html

40. Answer 2 slices of whole wheat bread are more “nutrient-dense” and have no “discretionary calories” 1 medium croissant has 230 calories; 95 of the calories are “discretionary calories” 2 slices whole wheat bread have 140 calories and NO “discretionary calories” http://mypyramid.gov/pyramid/discretionary_calories.html

41. So Many Choices. . . Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs

42. So Many Choices. . . If you choose wisely, you may have some calories left after meeting your nutrient needs. . . These are your discretionary calories

43. Spending Discretionary Calories These calories are the “extras” that can be used on luxuries: • Foods with added sugar • Foods higher in fat • Alcohol (in moderation) • More food from a food group

44. Recommended Foods Versus Discretionary Calories • Recommended foods are: • Lowest fat form of food • No added sugar • Discretionary calories may include: • Higher fat forms of food • Foods with added sugar • Alcohol (in MODERATION) • Increased intake from food groups • Most solid fats and all added sugar calories are discretionary calories

45. “Discretionary calories” is a term used in MyPyramid recommendations …

46. Discretionary Calorie Range • 100-700 calories • Depends on • Age • Gender • Activity level

47. Most Discretionary Calorie Allowances Are Very Small Many people only have 100 to 300 discretionary calories – especially those who aren’t physically active

48. Here’s how many discretionary calories MyPyramid recommends…

49. MyPyramid Discretionary Calories http://www.mypyramid.gov/pyramid/discretionary_calories_amount.html#

50. Some People Don’t Have Any Discretionary Calories Many people totally use up their discretionary calories by choosing higher fat and added-sugar foods in each food group such as: • Higher fat forms of foods • Sweetened products • Sweetened bakery products • Higher fat meats • Whole milk