MY PLATE FOOD GUIDE

1. MY PLATE FOOD GUIDE

2. 1950's… As the men returned from World War II during the 1940’s and early 1950’s, the focus of America was on the “family”. Mom, Dad, and children had defined roles. Dad worked outside the home, earning a living income for the family. Education and opportunities for the children were emphasized. Mom stayed at home, and was the homemaker…doing the cleaning, laundry, child nurturing, and cooking. Girls were required to take Home Economics courses in school, to prepare them for this lifelong role. The Daily 4 Food Guide was developed by dietitians. It was memorized and used by women to prepare nutritious meals for the family. Meats group Dairy group Families followed this pattern for about 40 years or so, and life was good… but time was changing the family! Fruit & Vegetables Group Bread & Cereals Group

3. Since those post-war families valued education and advancement for their children, both boys and girls were encouraged to go to college. For the first time in history, large numbers of women were graduating from college with degrees, and felt the need to use that investment. With women wanting to work outside the home, the traditional roles in the family were challenged. This brought about a great deal of social change related to food! Think about… Was family mealtime and “bonding” affected? Were men expected to help cook? Who was going to teach them? Did they want to learn? Were traditional family holidays affected? Have grandmas stopped baking cookies for grandchildren? How were restaurants affected?

4. Families weren’t the only thing changing. By the 1980’s, the Daily 4 Food Guide had been used by a great many people for thirty years. It was time to evaluate it’s success. 1980’s - 90’s... Several health issues in America seemed to be directly related to diet… heart disease, some types of cancer, eating disorders, and obesity. It appeared time for change. The Daily 4 Food Guide was replaced with The Food Pyramid in 1992.

5. The big differences... between the Daily 4 Food Guide and The Food Pyramid: 1. A pyramid was used instead of a circle. The circle had given the impression that all 4 groups were equally important, while a pyramid’s foundation is definitely more important than the upper sections. The breads and cereals group was then placed in the bottom section… showing it’s value in the diet. 2. Fruits and vegetables were split into 2 groups. 3. A section was added at the top of the pyramid, not as a new group, but as a reminder NOT to eat heavily from these types of foods. Added fats & sugars Dairy Meats Fruits Vegetables Breads & Cereals

6. Another 20 years or so passes by, until the year 2005. At that time, yet another evaluation was made of the nation’s dietary habits and related health issues. Unfortunately, our health condition had not improved as much as hoped. Life style changes and the influences of advertising were taking their toll on our health. In fact, one major health problem linked to diet had even increased!. OBESITY This condition nearly tripled in those last 20 years, contributing to increases in diabetes and continuing high levels of heart disease. Our diets were making us a nation at risk!

7. With both parents working, Americans had become a country of busy, busy people…too busy to take the time and effort to cook nutritious meals. The fast food industry grew rapidly… Supersized portions of food were marketed, with 3 very unhealthy attributes : • High calorie content • High fat content • High sodium (salt) content HIGH FLAVOR In addition, when we did have time at home we spent it on the couch, rather than in physical activity.

8. What size of fast food French Fries would equal a ½ cup serving? So, what size would constitute your entire recommended daily allowance of vegetables? Answer: the small size Answer: the Supersize fries equals 2 cups or more…nearly the entire day’supply… but without the quantities of Vitamin A and C that are taken from this group

9. So once again, the experts in nutrition took the food pyramid, and revised it. To send a new message, they basically… pushed it over on it’s side to form vertical blocks ! A stairway was added to the side, to represent exercise, and groups were slightly rearranged.

10. The NEW Food Pyramidwas adopted in 2005! It still had 5 food groups. There is a narrow yellow stripe that represents oils. It is not actually considered a food group. 2005... The Meat Group was renamed the Meat & Beans Group , and emphasis was given to cutting down consumption of foods in this group to lower heart disease.

11. But this pyramid was not a simple model for most people to follow, and provided few visual reminders of ‘how and what to eat’. The patterns of obesity developed during childhood continued to be carried into adulthood: overeating, the consumption of high fat/high sodium foods, and a lack of exercise. Diabetes was still on the rise.

12. With a focus on childhood education in nutrition being encouraged by First Lady Michelle Obama, a new, simpler food guide model was adopted by the United States Department of Agriculture in 2011. 2011... MY PLATE is the name of the current food guide. The visual message is simple: half of your plate should be fruits & vegetables.

13. Putting the nutritional puzzle together... If you can remember 4 things about each of the 5 food groups, you can put the information together to complete a picture of your daily dietary needs and plan meals to meet those needs. Maintaining good nutrition allows your body to function at levels of optimal performance. The total amount of food needed from each food group each day varies according to… 1. your age 2. gender 3. activity level Main nutrient and function Average serving size Total amount needed each day Identify sources: which foods go in each group

14. Grains group... All foods in the grains group are breads and cereals that originate from various grains. Can you name a grain and the food made from it? WHEAT/FLOUR and foods made from flour… Including PASTA POPCORN CORN/CORNMEAL OATS BARLEY RYE RICE HOPS

15. Grains group... You need a total of at least 6 ounces from this group each day! 3 ounces should be un-refined or ‘whole’ grain products. A measurement of “one medium” or ¾ cup will usually equal 1 ounce from this group.

16. Grains group... FIBER is another dietary contribution from the foods in this group. It is that non-soluble substance that cleans the digestive tract and may lower cholesterol levels in the body. Foods from this group provide the main nutrient… Vitamin B! An increase of fiber in the diet may prevent some types of cancer. Each of the B vitamins has a name and a number assigned to it. STARCHES are the type of carbohydrate found in the foods in this group. Your body metabolizes starches (burns then into energy) very slowly. The primary function of the B vitamins is ENERGY!

17. Fruit group... CAN YOU NAME SOME OF THE SOURCES FROM THIS GROUP? ½ cup ½ cup You need a total of 2 cups from this group each day. ½ cup ½ cup FRUITS HAVE A HIGH NATURAL SUGAR CONTENT. These sugars are carbohydrates. Your body can metabolize carbohydrates (burn them into energy) very quickly.

18. Vegetable group... Can you name some sources from this group? Some vegetables are considered “fruits”, because they are the “fruit of the vine”. Tomatoes are an example. First the plant blooms, and the bloom is followed by the fruit. As a food, however, tomatoes are considered a vegetable because of their naturally low sugar content. ½ cup ½ cup ½ cup ½ cup ½ cup Every day, you need a ….. a total of 2 ½ cups

19. Fruits & vegetables serving size... Can you measure it in a cup? If so, ½ cup of raw or cooked fruits and vegetables OR their juice equals one usual serving amount. It takes 1 cup of raw, leafy vegetables to equal that same amount. Eating 1 medium fruit or vegetable equals one, ½ cup serving. Half of your plate should be filled with fruits and vegetables.

20. Fruit & vegetable nutrients... Vitamin A is found in dark green and deep yellow fruits and vegetables. Vitamins, especially Vitamin A regulate body processes. Vitamin C is found in citrus fruits and vegetables…all high in citric acid.Vitamin C has several other functions. It “cements” body cells together (a deficiency would be characterized by easy bruising). It also maintains a healthy immune system (a deficiency characterized by frequent colds and illnesses). Eat one Vitamin A and one Vitamin C fruit or vegetable each day!

21. Can you list some sources from the dairy group? Dairy.Dairy.Dairy. 24 ounces in 24 hours! If you’re drinking milk, each serving is often 8 ounces (1 cup or ½ pint).

22. Dairy.Dairy.Dairy. Calcium is the main nutrient from this group…building and maintaining bones and teeth! A pregnant or nursing woman needs additional calcium. The developing baby will strip the calcium from the mother’s skeleton if necessary, leaving her bones and teeth fragile or decaying. This leaves her vulnerable to osteoporosis later on in life.

23. Protein Group... The main nutrient of this group is protein. Protein builds tissue and muscle.Protein builds tissue and muscle, including skin, hair, and nails. Exercising will tone existing muscle.

24. Cheese is a double duty food!It can be counted as both a protein and dairy group serving due to it’s high calcium and protein content. Protein Group... Meat is the first food we think of in the protein group, however, there are many foods in this group. They all have a high protein content. Can you name some? Fish/seafood Legumes (dried peas and beans) Nuts Beef, pork, venison, lamb Poultry Eggs You need atotal of 6 ounces per day! (3 oz. is about the size of a deck of cards.) 3 oz. 3 oz.

25. We love it so much, in fact, that we eat far too many servings each day. Many people, especially women, need 5 ounces or less per day. AMERICANS LOVE MEAT!...and it’s relatively inexpensive for us in the Midwest United States compared to what the rest of the world pays for it (because we have pastures and can raise our own animals). Too many foods from this group raise our cholesterol levels. Cholesterol is a waxy, saturated fat produced naturally in the liver and found in the food we eat…especially protein group foods. Too much cholesterol in our bloodstream can lead to heart disease.

26. Cholesterol is bad? Not all of it. Cholesterol is produced naturally in the liver. HDL cholesterol (high-density lipoproteins) is actually “good cholesterol” It is an excess amount of LDL cholesterol (low-density lipoproteins) that is bad for you. The HDL cholesterol picks up excess LDL cholesterol and returns it to the liver. But if the LDL levels are very high, these particles build up and cling to the inside of artery walls. To keep a healthy heart and arteries, you either have to raise the HDL levels or lower the LDL levels. We can lower LDL levels with diet… decreasing the amount of saturated fat intake from the meats group.

27. There are some foods that do not “fit” on the ‘my plate’ food guide… either because the risks of eating these foods outweighs the benefits, OR because they contain little or no nutrients. Condiments: foods not normally eaten alone, but are added to other foods to “accent” the flavors. Be careful, condiments are flavorful, but often add fats and sugars in the diet that are not naturally found in the food. Coffee, soda, tea, and alcohol have no nutrients, and certain types are high in calories and the chemical stimulant caffeine. Practice caution! Added sugars: frosting on cake, syrup on pancakes, sugar on cereal Added fats: butter on toast, sour cream on baked potatoes, dressing on salad

28. OILS Oils are fats that are liquid at room temperature, and come from different plants and from fish. Some common oils are: canola oil, corn oil, olive oil, and soybean oil. A number of foods are naturally high in oils, like: nuts, olives, some fish such as salmon and tuna, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine. Because oils contain essential (mandatory for survival) fatty acids, they should be included in the diet.These essential fatty acids, sometimes called Omega 3 fatty acids, reduce inflammation and help prevent heart disease and arthritis. Oils are also a major source of vitamin E. LIMIT SOLID FATS! Solid fats are those that are solid at room temperature. Some comes from animals: butter or lard. Others are made through manufacturing processes, such as margarine and shortening. Read food labels, avoiding or limiting foods that contain saturated, hydrogenated, or trans fats. These fats are directly linked to heart disease. While consuming some oil is needed for health, oils still contain calories. In fact, oils and solid fats both contain about 120 calories per tablespoon. Therefore, the amount of oil consumed needs to be limited.

29. So, to combat the nation’s increasing lack of activity, it is important to eat right AND… EXERCISE! Every child & adolescent (ages 6-17) should participate in a minimum of 60 minutes of daily exercise, above and beyond normal daily activity levels. Adults should exercise 2 ½ hours or more per week. Moderate physical activities include walking briskly Bicycling Dancing Golf (walking and carrying clubs) Water aerobics Tennis (doubles) Vigorous physical activities include Running/jogging Walking very fast (4 ½ miles per hour) Bicycling (more than 10 miles per hour) Swimming (freestyle laps) Aerobics Basketball (competitive) Tennis (singles)

30. MY PLATE FOOD GUIDE The End