From Pyramid to Plate

1. From Pyramid to Plate Introducing… MyPlate

2. What is MyPlate? • An illustration used in partnership with MyPyramid • A visual of what food groups (or nutrients) go on a plate and in what proportion • An icon to guide healthy eating • Although the illustration has changed, the basic info for a healthy diet (what to eat and how much to eat) has NOT changed • MyPlate does not replace MyPyramid, it reinforces it.

3. Similarities between the two… • Both have five main food groups and the colors of the groups have remained the same. • Orange = grains • Green = vegetables • Red = fruits • Blue = milk/ dairy • Purple = meat & beans/ protein foods • Both make eating a healthy diet “personal” by using “my” in the title.

4. Differences between the two… • MyPlate does not illustrate the oils like MyPyramid • ChooseMyPlate.gov still has info on choosing healthy oils • MyPlate does not depict a person doing physical activity • ChooseMyPlate.gov still has info on physical activity • Food group names have changed • The “milk group” is now called the “dairy group” • The “meat and beans group” is now called the “protein group” • People are now encouraged to eat seafood in place of meat twice a week • In addition to meat and beans, protein foods can be eggs, peanut butter, nuts, and seeds

5. What are the Dietary Guidelines for Americans? A list of nutritional advice from the federal government to reduce the number of people with chronic diseases, to reduce the number of overweight and obese people, and to keep Americans healthier. This list is updated every 5 years with any new findings or information.

6. What changes were made to the Dietary Guidelines for Americans in 2010? • The amounts of some color-groups of vegetables has changed • For example: The old guidelines recommended 2 cups of orange-colored vegetables per week. Now the orange and red groups have been combined and the total recommended is 5 ½ cups per week • The amount of dairy foods recommended for 4-8 year-old increased • Dairy foods now include fortified soy beverages because the nutrient content is similar to milk • Grains are divided into two subgroups- whole and enriched • Protein foods has three subgroups- seafood; meat, poultry, and eggs; and nuts, seeds, and soy products

7. Watch the SOFAS! • Instead of a discretionary calorie allowance, the term SoFAs is used. • SoFAs = solid fats and added sugars • The max amount of SoFAs depends on an individual’s calorie level

8. Messages from the Dietary Guidelines for Americans, 2010 • Enjoy your food, but eat less • Avoid oversized portions • Make half your plate fruits and vegetables • Switch to fat-free or low-fat milk • Make at least half your grains whole • Compare sodium in foods like soup, bread, and frozen meals- and choose foods with lower numbers • Drink water instead of sugary drinks

9. Sizing Up Your Servings 3 ounces of meat = a deck of cards OR the palm of your hand A medium piece of fruit or ½ cup ice cream = a tennis ball 1 oz of cheese = 4 dice 1 cup of mashed potatoes or broccoli = your fist A teaspoon of butter or peanut butter= the tip of your thumb 1 oz of nuts = 1 handful

10. Now it’s time to make MyPlate… YourPlate!