mypyramid steps to a healthier you 2006

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Information about mypyramid steps to a healthier you 2006

Published on March 4, 2008

Author: Shariyar


Steps to a Healthier You & Your Students Too!:  Steps to a Healthier You & Your Students Too! Washington State Dairy Council Plans for today:  Plans for today Discuss the history and background of Dietary Guidelines and federal food guidance systems Review their basic recommendations Consider simple ways to put their messages into practice Make learning fun Dietary Guidelines for Americans 2005:  Dietary Guidelines for Americans 2005 Basis for Federal Nutrition Policy Scientifically based Updated every 5 years by the US Departments of Health and Human Services (HHS) and Agriculture (USDA) Dietary Guidelines for Americans 2005:  Dietary Guidelines for Americans 2005 Provides 41 “key recommendations” Places a stronger focus than past guidelines on: Eating nutrient-dense foods, but staying within calorie needs Engaging more frequently in physical activity Communicated to the public via the Food Guidance System What Food Guidance Systems do you remember?:  What Food Guidance Systems do you remember? Look Familiar?:  Look Familiar? 1940s 1950s-1960s 1970s 1992 2005 Food for Young Children 1916 --1992-- Food Guide Pyramid:  --1992-- Food Guide Pyramid --2005-- MyPyramid:  --2005-- MyPyramid MyPyramid:  Based on science Based on Dietary Guidelines Focuses on food Created by Center for Nutrition Policy and Promotion of the USDA MyPyramid Important Components:  Important Components Activity Moderation Personalization Proportionality Variety Gradual Improvement Message: Variety :  Message: Variety Color bands represent that all food groups are needed each day for health Food Groups are Color Coded:  Food Groups are Color Coded Message: Proportionality:  Message: Proportionality Differing widths of the color bands suggest about how much food should be eaten from each group Message: Moderation:  Message: Moderation Food group bands narrow from bottom to top suggesting to eat nutrient-dense forms of foods Message: Physical Activity:  Message: Physical Activity Steps and person on them symbolize that physical activity should be a part of everyday healthy living Additional Messages in the MyPyramid Graphic To foster implementation:  Additional Messages in the MyPyramid Graphic To foster implementation Personalization: The name “MyPyramid” suggests an individual approach The person climbing the steps mentally links each viewer to the image Gradual Improvement: The slogan “Steps to a Healthier You” suggests that improvement should happen in stages, over time Reasons for Revising— Updating the Science:  Reasons for Revising— Updating the Science To ensure that the guidance reflects the latest nutrition science: New nutrient standards called the Dietary Reference Intakes (DRI) New Dietary Guidelines Food consumption and composition data Reasons for Revising— Improving Implementation:  Reasons for Revising— Improving Implementation To improve the Pyramid’s effectiveness with consumers: Motivational tools—new graphic and slogan Educational tools—education framework, consumer messages, website, and interactive tools Recommendations . . .:  Recommendations . . . Dietary Guidelines 2005:  Dietary Guidelines 2005 Key Topic Areas: Adequate nutrients within calorie needs Weight management Physical activity Food groups to encourage Fats Carbohydrates Sodium and Potassium Alcoholic Beverages Food Safety Adequate Nutrients Within Calorie Needs:  Adequate Nutrients Within Calorie Needs Eat a variety of nutrient-dense foods and beverages from the Five Food Groups, while limiting intake of saturated fats, trans fats, cholesterol, added sugars, salt and alcohol Follow a balanced eating pattern (i.e. MyPyramid or DASH Meal Plan) Weight Management:  Weight Management Keep body weight in a healthy range Balance calories in with calories out for maintenance Increase physical activity and eat fewer calories for weight loss Physical Activity:  Physical Activity Be active to promote health, mental well-being and maintain a healthy weight Disease risk reduction=30 min/day Weight management= 60 min/day Variety of activities (stretching, cardiovascular, resistance exercises) Food Groups to Encourage:  Food Groups to Encourage Focus on Fruits 2 cups/day Vary your veggies 2.5 cups/day Get your calcium-rich foods 3 cups/day of fat-free or low fat milk or equivalent milk products Make half your grains whole 3 or more ounce-equivalents Go lean with protein Choose lean meats and poultry Fats:  Fats 10% of calories from saturated fat <300 mg/day of cholesterol Keep trans fat consumption low Total fat intake 20-35% of calories Focus on polyunsaturated and monounsaturated fat sources Fish, nuts, vegetable oils Carbohydrates:  Carbohydrates Seek out fiber-rich options Select and prepare foods/beverages with little added sugars or caloric sweeteners Practice good oral hygiene Sodium and Potassium:  Sodium and Potassium Less than 2300 mg of sodium/day Approximately 1 tsp of salt Select and prepare foods with little salt Make potassium-rich food selections Fruits, vegetables and dairy products Alcoholic Beverages:  Alcoholic Beverages Drink alcohol sensibly and in moderation Up to 1 drink/day for women Up to 2 drinks/day for men Consider situations in which alcohol should not be consumed and avoid it (i.e. pregnancy, drug interactions, driving, etc.) Food Safety:  Food Safety To avoid foodborne illness: Wash hands, preparation surfaces and fruits and vegetables (not meat or poultry) Separate raw, cooked and ready-to-eat foods Cook foods to a safe temperature Chill perishable foods promptly and defrost properly Avoid unpasteurized milk and juices, raw or partially cooked eggs, raw or undercooked meats, and raw sprouts MyPyramid:  MyPyramid Grains:  Grains Eat at least 3 ounces of whole grain bread, cereal, rice, crackers or pasta daily Look for “whole”before the grain name on the list of ingredients What are “WHOLE” Grains:  What are “WHOLE” Grains Whole wheat Whole oats/oatmeal Whole-grain corn Popcorn Brown/wild rice Whole rye Whole-grain barley Buckwheat Bulgur (cracked wheat) Vegetables:  Vegetables Eat more dark green vegetables Eat more orange vegetables Eat more dry beans and peas Dark Green Vegetables:  Dark Green Vegetables Bok choy Broccoli Collard greens Dark leafy lettuce Kale Mustard greens Romaine lettuce Spinach Turnip greens Watercress Mesclun Orange Vegetables:  Orange Vegetables Hubbard squash Pumpkin Sweet potatoes Acorn squash Butternut squash Carrots Dry Beans and Peas:  Dry Beans and Peas Black beans Black-eyed peas Garbanzo beans Kidney beans Lentils Lima beans Navy beans Pinto Beans Split peas Tofu White beans Fruits:  Fruits Eat a variety of fruit Choose fresh, frozen, canned or dried fruit Go easy on fruit juices Milk:  Milk Go low-fat or fat-free If you don’t or can’t consume milk, choose lactose-free products or other calcium sources Oils:  Oils Know your fats Make most of your fat sources from fish, nuts and vegetable oils Limit solid fats like butter, stick margarine, shortening and lard Meat and Beans:  Meat and Beans Choose low-fat or lean meats and poultry Bake it, broil it, or grill it Vary your choices--with more fish, beans, peas, nuts and seeds Discretionary Calories:  Discretionary Calories These are “extra” or “luxury” calories that can be used for: Additional servings from the Five Food Groups Higher calorie choices within food groups (i.e. sausage vs. lean beef) Calories from solid fats, added sugars and alcohol Discretionary Calories:  Discretionary Calories Are only available when one chooses low-fat and no-sugar-added types of foods from the Five Food Groups Discretionary calorie allowances range from 100-300 calories depending on calorie needs and activity level Physical Activity:  Physical Activity Find your balance between food and physical activity Be physically active for at least 30 minutes most days of the week Children and teenagers should be physically active for 60 minutes every day, or most days Now, how do we make all of these recommendations fit?:  Now, how do we make all of these recommendations fit? Remember the Basics:  Remember the Basics Focus on fruits Vary your veggies Get your calcium-rich foods Make half your grains whole Go lean with protein Activity Ideas:  Activity Ideas Pull Out Labels:  Pull Out Labels Compare different forms of fruit (canned, dried, fresh, juices) Consider which foods are higher in calcium Look for “whole” grains View fat contents of meat, fish and beans Label Resources:  Label Resources Dairy Council Food Models Nutrition Facts Labels on food packaging “Calcium Facts” bookmark Create Collages:  Create Collages Use pictures to reinforce key messages MyPyramid collage Vegetables--what qualify as “Dark Green Vegetables” Whole grains Portions/servings Collage Resources Dairy Council Food Models Magazines Food packaging Actual food Additional Resources:  Additional Resources Print Materials: Mini Poster:  Print Materials: Mini Poster Print Materials: Mini Poster:  Print Materials: Mini Poster Mini Poster/Large Poster Ordering:  Mini Poster/Large Poster Ordering Send an e-mail to: State that you are an educator You will receive a 50-page tear pad of mini posters, a large poster and an information sheet for FREE! Dairy Council Resources:  Dairy Council Resources MyPyramid magnets $0.30 #DC57 MyPyramid stickers 60 stickers $2.00 #DC88 Let’s check out  Let’s check out MyPyramid Tracker:  MyPyramid Tracker A tool for those desiring a more advanced analysis of their food intake and physical activity Sources for Presentation:  Sources for Presentation Toolkit for Health Professionals Key Recommendations Media Graphics For Professionals (MyPyramid—USDA’s New Food Guidance System peer-to-peer presentation) Graphics Resources Inside the Pyramid Dairy Council Digest, Vol. 76, No. 3

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