The 2005 Dietary Guidelines & MyPyramid

1. The 2005 Dietary Guidelines & MyPyramid

2. The Dietary Guidelines • Report issued every 5 years. • A blueprint for a healthy diet. • Americans age 2 and over. • Forms the basis of federal food, nutrition education, and information programs.

3. MyPyramid • A visual symbol • Much simpler and reflects the new 2005 Dietary Guidelines. • MyPyramid is interpreted for the public on www.mypyramid.gov.

4. Make smart choices from every food group Find balance between food and physical activity Get the most nutrition out of the calories that you eat. 2005 Dietary Guidelines: Keys to a Healthy Lifestyle

5. Make smart choices from every food group. Keys to a Healthy Lifestyle

6. Emphasizes fruits, vegetables,whole grains,and fat-free or low-fat milk and milk products Includes lean meats, poultry, fish, beans, eggs and nuts Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars A Healthy Eating Plan

7. Focus on Fruits 2 cups daily(4 servings)* ½ cup equivalent is: • ½ cup fresh, frozen, or canned fruit • 1 medium fruit • ¼ cup dried fruit • USDA: ½ cup juice *for a 2,000 calorie diet

8. Eat 2½ cups (5 servings -1/2 cup each) daily* Eat a variety of vegetables: Dark greens Orange Legumes (beans) Starchy Other veggies Vary Your Veggies *for a 2,000 calorie diet

9. 3 cups per day of low-fat or fat free milk Low fat yogurt and/or low fat cheese (1½ oz cheese = 1 c milk) Choose lactose-free milk products and/or calcium fortified foods and beverages Children ages 2 to 8: 2 cups per day Children ages 9 & up: 3 cups per day Get Your Calcium Rich Foods

10. Make Half Your Grains Whole 6 ounce-equivalents* • Of the 6 ounces, eat at least 3 or more one-ounce equivalents of whole grain products every day. • whole grain cereals, bread, crackers, rice, pasta • 1 ounce = 1 slice of bread, 1 cup of cereal, or ½ cup cooked rice or pasta. *for a 2,000 calorie diet

11. 5½ one-ounce-equivalents* Choose lean meats and poultry. Bake, broil, grill Vary your choices- include fish, beans, peas, nuts, and seeds more often. 1 ounce meat, poultry and fish, 1 egg, 1 Tablespoon nut butters, ½ ounce of nuts, or ¼ cup beans. Go Lean With Protein *for a 2,000 calorie diet

12. Oils are in! • Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. • “Essential Fatty Acids.” 6 teaspoons per day* • Soft margarine with zero trans fat. • Soybean, corn, canola, and olive oils. • Fish, nuts and seeds *for a 2,000 calorie diet

13. Limit foods high in saturated fats, trans fat, and cholesterol. Choose and prepare foods with little added sugar or caloric sweeteners. Limit Solid Fats and Added Sugar

14. Choose and prepare foods with little salt (sodium). Consume less than 2,300 mg of sodium per day (~1 tsp. of salt) 5% Daily Value for sodium = 140 mg or less At the same time,consume potassium-rich foods, such as fruits and vegetables. Balance Out Sodium and Potassium

15. Find balance between food and physical activity Keys to a Healthy Lifestyle

16. Find YourBalance between food and physical activity • Be physically active 30 minutes most days of the week. • Moderate activity • Doesn’t have to be done all at once!

17. Increase intensity or duration for increased health benefits and to control body weight. • 60 minutes of physical activity most days may be necessary to prevent weight gain. • Children and teenagers should be active 60 minutes every day.

18. Get the most nutrition out of the calories that you eat. Keys to a Healthy Lifestyle

19. Choose the most nutritionally-rich foods that you can from each food group each day –packed with vitamins, minerals, fiber and fiber but lower in fat, calories and sugar. Get the most nutrition out of your calories

20. Include a “discretionary calorie allowance” • Flexibility to eat foods and beverages with added fats, sugars, alcohol. • Available if recommended nutrient intake is met without using full calorie allotment.

21. Alcohol • If you choose to drink, do so in moderation; no more than: • One drink per day for women • Two drinks per day for men • Count as a drink • 12 ounces of regular beer (150 calories) • 5 ounces of wine (100 calories) • 1.5 ounces of 80-proof distilled spirits (100 calories) 12 oz. 5 oz. 1.5 oz.

22. Cleanhands and food contact surfaces Separateraw, uncooked foods from ready-to-eat foods Cook all meat to safe internal temperatures Chill perishable foods promptly and thaw foods properly Avoid raw milk, egg, meat, juice, and sprouts. Play It Safe With Food

23. For more information www.MyPyramid.gov www.HealthierUS.gov www.eatwellga.com Thank You!

25. MyPyramid

26. Then Now MyPyramid • USDA’S new MyPyramid has a much simpler look. • Symbolizes a simple, personalized approach. • Includes an interactive website for interpretation and individualization.

27. MODERATION ACTIVITY PROPORTIONALITY PERSONALIZATION VARIETY GRADUAL IMPROVEMENT

28. Anatomy of MyPyramid PERSONALIZATION The person on the steps, slogan and URL stress finding the amount of foods and activity YOU need daily. www.MyPyramid.gov

29. Anatomy of MyPyramid GRADUAL IMPROVEMENT Suggested by the slogan, suggesting people can take small steps to improve diet and lifestyle each day.

30. Anatomy of MyPyramid PHYSICAL ACTIVITY Represented by the steps and the person climbing them.

32. Anatomy of MyPyramid PROPORTIONALITY The different food group bands are shown by different widths. The widths are just a general guide to proportions.

33. Anatomy of MyPyramid MODERATION • Each food group narrows toward the top. • The wider base represents foods with little or no solid fats or added sugars, which should be selected more often. • The narrower top stands for foods containing more sugars and solid fats. You can eat more of these if you’re more active.

34. 6 oz 2.5 cups 2 cups 3 cups 5.5 oz Based on a 2,000-calorie level 12 different calorie levels available on www.MyPyramid.gov

35. MyPyramid.gov homepage

36. What if you don’t have internet access? • The MyPyramid handout is based on a 2,000 calorie level. • Lists how much to eat and key recommendations. • 2,000 calories is a mid-range and referenced on Nutrition Facts labels. • The “MyPyramid Food Intake Patterns” handout • For an estimate of your calorie needs

37. Summary • A personalized approach • Eat fewer calories, be more active, and make wiser food choices. • Developing a healthy lifestyle – the key is slow, gradual and flexible Finding your way to a healthier you!

38. For more information www.MyPyramid.gov www.HealthierUS.gov www.eatwellga.com Thank You!