Planning a Healthy Diet MyPyramid Dietary Guidelines Food LabelsSlide 2ObjectivesSlide 4Slide 5MyPyramidMyPyramid (cont’d)Slide 8Message: VarietyFood Groups are Color CodedMessage: ProportionalityMessage: ModerationMessage: Physical ActivityAdditional Messages in the MyPyramid GraphicGrainsVegetablesFruitsMeat & BeansMilkDiscretionary Calories May be used to:Examples of Discretionary Kcals:Portion Size ComparisonsSlide 23Adaptations of the PyramidSlide 25Slide 26Planning Menus Using MyPyramidSlide 282005 Dietary Guidelines for Americans1. Adequate Nutrients Within Kcal NeedsSlide 312. Weight Management3. Physical ActivitySlide 34Slide 354. Food Groups to Encourage5. FatsSlide 386. CarbohydratesWhole Grains7. Sodium and Potassium8. Alcoholic Beverages9. Food SafetySlide 44Food LabelsFood Labels & College StudentsResults: Food Labels & College StudentsSlide 48Slide 49Food LabelsNutrition Facts PanelFood Label ClaimsSlide 53Nutrient Content ClaimsHealth ClaimsHealth Claims Ranking SystemSlide 57Slide 58Slide 59Slide 60Planning a Healthy DietPlanning a Healthy DietMyPyramidDietary Guidelines Food Labels Chapter 2Objectives•After reading Chapter 2, class discussion, and learning activities, you will be able to:–Discuss the Dietary Guidelines for Americans-2005•Discuss implementation of each guideline•Give examples of portion sizes•Explain discretionary kcalories –Utilize the new Food Guide Pyramid with selected individualsObjectives•After reading Chapter 2, class discussion, and learning activities, you will be able to:–Evaluate menus using MyPyramid and Dietary Guidelines–Identify components of the food label–Interpret information from the food label –Distinguish nutrient claims vs health claims on the food label5MyPyramidMyPyramid (cont’d)Activity ProportionalityModeration VarietyPersonalization Gradual ImprovementWhat MyPyramid Says:Message: Variety In the Dietary Guidelines:•Consume a variety of nutrient-dense foods and beverages within and among the basic food groups.In MyPyramid graphic: •Color bands represent that all food groups are needed each day for health.Food Groups are Color CodedMessage: ProportionalityIn the Dietary Guidelines:•Adopt a balanced eating pattern.–Sufficient amount of fruits and vegetables, –3 or more ounce equivalents of whole-grain products per day–3 cup equivalents per day of fat-free or low-fat milk or milk products.In MyPyramid graphic:•Differing widths of the color bands suggest about how much food should be eaten from each group.Message: ModerationIn the Dietary Guidelines:•Limit intake of saturated and trans fats, and choose products low in these fats. •Make choices of meat, poultry, dry beans, and milk products that are lean, low-fat, or fat-free.•Choose and prepare foods and beverages with little added sugars or calorie sweeteners.In MyPyramid graphic:•Food group bands narrow from bottom to top suggesting to eat nutrient-dense forms of foods.13Message: Physical ActivityIn the Dietary Guidelines:•Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. In MyPyramid graphic:•Steps and person on them symbolize that physical activity should be a part of everyday healthy living.Additional Messages in the MyPyramid GraphicPersonalization:•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.Grains1 ounce equivalent =1 slice bread1 small muffin1 cup ready-to-eat cereal flakes½ cup cooked rice, pasta, or cooked cerealMake half your grain choices whole grains.Make half your grain choices whole grains.Vegetables•Subgroups–Dark green vegetables–Orange vegetables–Beans–Starchy vegetables–Other •Amounts: (1 cup vegetables =)•1 cup cut-up raw or cooked vegetables•1 cup vegetable juice•2 cups leafy salad greens (raw)Vary Your VeggiesVary Your VeggiesFruits•Amounts: (1 cup fruit =)•1 cup cut-up raw or cooked fruit•1 cup 100% fruit juiceFocus on FruitsFocus on FruitsMeat & Beans•Amounts: (1 ounce-equivalent =)–1 ounce lean meat, poultry, or fish–1 egg–¼ cup cooked dry beans or tofu–1 T. peanut butter–½ ounce nuts or seedsGo Lean with ProteinGo Lean with Protein19Milk•Amounts: (1 cup milk =)•1 cup milk or yogurt•1-1/2 ounces natural cheese (such as cheddar)•2 ounces processed cheese (such as American)Get Your Get Your Calcium-Rich FoodsCalcium-Rich FoodsDiscretionary Calories May be used to:•Increase amount of food selected from a food group•Consume foods that are not in the lowest fat form—such as 2% milk or medium-fat meat •Consume foods that contain added sugars•Add oil, fat, or sugar to foods•Consume alcohol (for those who consume alcohol)Examples of Discretionary Kcals:•Fat in cheese•Fat in poultry skin or most lunch meat•Sugar added to fruit drinks•Pies, cookies, etc. because of sugar and/or fatsPortion Size Comparisons•Portion sizes in the Food Guide Pyramid do not always match the serving sizes on food labels. Food labels allow consumers to compare the nutrients in two products. •Portion sizes in the US have been steadily increasing.Focus on fruits.Focus on fruits.Vary your veggies.Vary your veggies.Get your calcium-rich foods.Get your calcium-rich foods.Make half your grains whole.Make half your grains whole.Go lean with protein.Go lean with protein.Know the limits on fats, salt, and sugars.Know the limits on fats, salt, and sugars.Key food group messages from the Dietary Guidelines and MyPyramid:Adaptations of the Pyramidwww.fda.govPlanning Menus Using MyPyramid 1. Does a day’s menu on the average provide at least the number of servings required from each of the major food groups for a 2000-kcalorie diet?2. Are most of the menu items nutrient-dense (without solid fat or sugars added)?3. Does the menu have whole-grain breads, etc. at each meal?4. Are most meat and poultry items lean?5. Are fish, beans, and other meat alternates available?6. Does the menu include servings from each of the vegetable subgroups: dark orange, green, beans, starchy, and other?28Planning Menus Using MyPyramid 7. Do most veggies and fruits