Healthy Family Pp t

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MyPyramid for aHealthy Family


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2www.healthierus.gov/dietaryguidelines


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One Size Does Not Fit All!

USDA created 12 pyramids for12 calorie levels, from 1,000 to3,200.

Calorie levels are based on: Gender

Age

Activity


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Three Key Messages

Make smart choices within and amongthe food groups.

Keep a balance between food intake andphysical activity.

Get the most nutrients from

your calories.


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Be Active!

ACTIVITYRepresented by the

steps and the person

climbing them.


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Physical Activity

Recommendation for Childrenand Youth

At least 60 minutes ofphysical activity most(preferably all) days of theweek.


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Moderate physical activities

Walking briskly (about 3 mph)

Hiking

Gardening/yard work Dancing

Golf (walking and carrying clubs)

Bicycling (less than 10 mph) Weight training (general light workout)


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Vigorous physical activities

Running/jogging (5 mph)

Bicycling (more than 10 mph)

Swimming (freestyle laps) Aerobics

Walking very fast (4 mph)

Heavy yard work, such as chopping wood Weight lifting (vigorous effort)

Basketball (competitive)


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My Daily Activity Plan

Stretch and/or liftweights while

watching TV

20 minutes

Team sport in gym

class or after

school

30 minutes

Walk the dog

10 minutes

DAILY GOAL:

60 min


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Eat a Varied Diet!

VARIETY

The six color bandsrepresent the fivefood groups, plus oils.Foods from all groupsare needed daily.

Grains Vegetables FruitO

I

L

S

MilkMeat &

Beans


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Whole Grains

Whole-wheat flour

Bulgur (cracked wheat) Oatmeal

Whole cornmeal

Brown rice Kasha (buckwheat groats)


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Make Half Your Grains Whole

Check ingredient lists on labels.

Look at dietary fiber on Nutrition Facts panel.

Make gradual changes build up to 100% wholegrain breads and cereals.

Substitute whole grains for refined

in recipes (start with half). Be adventurous and try quinoa,

bulgur, kasha, and other grains.

Add whole grains to mixed dishes.


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Grains:

Recommended Intakes Children

4 to 8 years: 5 to 6 oz equivalents

Females 9 to 13 years: 5 oz equivalents

14 to 18 years: 6 oz equivalents

Males

9 to 13 years: 6 oz equivalents 14 to 18 years: 7 oz equivalents

These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food Intake

Pattern Calorie Levels chart for more specific values.


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Vary Your Veggies

Help your children enjoy: Dark green vegetables

Orange vegetables

Legumes

Starchy vegetables

Other vegetables


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Vary Your Veggies

Set a good example!

Buy fresh veggies in season.

Use more fresh or frozen, lesscanned (except low sodium).

Have cut veggies available for snacks.

Have salad with dinner every night.

Add veggies to casseroles, pasta sauce,quick breads, etc.

Select fast food salad rather than fries, atleast sometimes.

Choose dark salad greens over iceberg.


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Vegetables:


4 to 8 years: 1 cups

Females 9 to 13 years: 2 cups


Males

9 to 13 years: 2 cups 14 to 18 years: 3 cups

These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food Intake

Pattern Calorie Levels chart for more specific values.


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Focus on Fruits

Use fruits in salads, side dishes,maindishes, desserts, and for snacks.

Keep fresh and dried fruit handy forsnacks.

Cut up fruit on cereal, pancakes, andwaffles.

Include canned and frozen fruits. Buy in season.

Be adventurous and try unusual fruits.

Choose fruit more often than juice.

Limit juice to about 6 ounces a day.


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Fruits:



Females 9 to 18 years: 1 cups

Males 9 to 13 years: 1 cups


These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See Food IntakePattern Calorie Levels chart for more specific values.


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Get Your

Calcium Rich Foods Focus on fat-free or low-fat milk.

Drink fat-free or low-fat milkwith meals and snacks.

Choose low-fat cheeses.

Use milk to make hot cereals.

Have low-fat yogurt as a snack. Use lactose-free products if needed.

Select non-dairy high-calcium foodsand beverages if desired


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Milk:

Recommended Intake

Children 2 to 8 years: 2 cups milk or

equivalentYoung people 9 to 18 years: 3 cups

milk or equivalent.

These values are for young people at a healthy weight, whoare physically active less than 30 minutes a day. SeeFood Intake Pattern Calorie Levels chart for morespecific values.


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Go Lean With Protein

Select leanest cuts of meat.

Trim all fat and remove skin from

poultry. Prepare with no added fat.

Choose lean luncheon meats.

Eat beans as main dishes.

Eat fatty fish in moderation. Include nuts in snacks, salads, and

main dishes.


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Meat and Beans:


4 to 8 years: 3 to 4 ounce equivalents

Females 9 to 18 years: 5 oz equivalents

Males



These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See FoodIntake Pattern Calorie Levels chart for more specific values


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Oils: Tips for Healthy

Choices Use vegetable oils and soft margarine

rather than solid fats.

Substitute nuts for meat or cheese assnack or in a meal sometimes.

Use Nutrition Facts to select foods low insaturated fat, transfat and cholesterol.

Select foods prepared with little or nofat.

Select lean or low-fat foods most often.


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Oils: Recommended Intakes

Children 4 to 8 years: 4 teaspoons

Females 9 to 18 years: 5 teaspoons

Males 9 to 13 years: 5 teaspoons

14 to 18 years: 6 teaspoons

These values are for young people at a healthy weight, who arephysically active less than 30 minutes a day. See FoodIntake Pattern Calorie Levels chart for more specific values.


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Select Foods for Best Nutrition

MODERATION

Each food group narrowstoward the top:

Base: foods with little orno solid fats or addedsugars.

Top: foods with moreadded sugars and/or solidfats.


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Where do these foods fit?


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Eat Recommended Amount from

Each Food GroupPROPORTIONALITYThe food group bands havedifferent widths - ageneral guide to theproportion to eat fromeach group.


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Make It Your Pyramid!

PERSONALIZATION

The person on thesteps, the URL,and the slogan,stress finding theamount of foodsYOU need daily.


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Take It One Step At A Time

GRADUAL

IMPROVEMENTSuggested by the

slogan. Take small

steps each day to

improve your diet andlifestyle.


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Lets Practice Using MyPyramid

Determine calorie needs for you or one ofyour children.

Review amount to eat from each food group. Plan meals and snacks. Remember:

Include whole grains

Add fruits and veggies

Limit fats and sugars Use healthy food preparation

methods

Plan healthful snacks


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Get Real with Portions

Children and adults eatmore when served largerportions!

Be aware of portiondistortion.

Choose reasonable portion

sizes. Use smaller plates. Eat slowly and stop when

comfortably full.


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140 calories3-inch diameter

Calorie Difference: 210 calories

350 calories

6-inch diameter

BAGEL20 Years Ago Today


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Calorie Difference: 257 calories

590 calories

CHEESEBURGER

20 Years Ago Today

333 calories


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Calorie Difference: 165 Calories

250 Calories

20 ounces

85 Calories

6.5 ounces

SODA20 Years Ago Today


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Portion sizes: Cheese

1 ounces* of naturalcheese = 6 dice

* Equivalent to 1 cup milk

(2 oz. processedcheese 8 dice also equivalent

to 1 cup milk)


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Portion sizes: Meat

3 oz. cooked meat, fish, or poultry = a deck of cards


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Portion sizes: and 1 cup

1 cup = 1 baseball

cup = baseball


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Portion sizes:

1 teaspoon & 1 tablespoon1 teaspoon = the tip of athumb to the first joint

1 tablespoon =3 thumb tips


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Tips for Parents

Involve children in meal planning and foodpreparation (age appropriate).

Children over two need planned meals and

healthful snacks. Prepare nutritious, tasty, age-

appropriate foods and modelgood eating habits.

Let children decide how muchthey will eat, or even if theywill eat at a given meal or snack.


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More Tips for Parents

It may take many tastes for children

to enjoy a new food give it time!

Dont be a short-order cook!

Never force children to clean

their plates!

Enjoy fruit for dessert. Turn off the TV during meals.

Have pleasant conversations at mealtime.


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Resources mypyramid.gov official website of the new

food guidance system

www.nutrition.gov - federal portal to many

nutrition and health websites www.nal.usda.gov/fnic- reliable nutrition

resources for consumers and professionals

edis.ifas.ufl.edu University of Florida/IFAS

downloadable Extension publications How to Get Your Kid to Eat, But Not Too

Much,by Ellyn Satter. Excellent resource forparents.


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Acknowledgements

Developed by Linda B. Bobroff, Ph.D., RD, Professorand Extension Nutrition Specialist, Dept. of Family,Youth and Community Sciences, IFAS, University of

Florida, June 2005

Portions of this slide set were adapted from:

Spending Your Calorie Salary, University of Nebraska

Lancaster County Extension. Portion Distortion, National Heart, Lung, and Blood Institute,

NIH. Available at: http://hin.nhlbi.nih.gov/portion

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