MyPlate Basics and Dietary Guidelines

Please DO NOT take notes

Please DO NOT take notes

Please Please DODO listen listen

Why do we want you to listen and not take notes?

Objective = become aware of information available through the MyPlate website

Research = locating and utilizing information within site (2 days in computer lab)

Future use = information is constantly changing

MyPlate Basics and Dietary Guidelines

What year did the U.S. Department of Agriculture

(USDA) publish its first dietary recommendations to the nation?

1894Soon after that, in 1916, the first food guide,

called Food For Young Children was published. Caroline Hunt, a nutritionist and the author,

divided food into 5 groups: milk/meat, cereals, vegetables/fruits, fats/fatty foods, and

sugars/sugary foods.

Source: http://iml.jou.ufl.edu/projects/fall02/greene/history.htm

What year did the federal government create the first

Food Guide Pyramid?

1992

Source: http://iml.jou.ufl.edu/projects/fall02/greene/history.htm

Basic Food Groups in the USDA Food Guide:

Grains Refined Grains:

grain is milled (a process that removes bran & germ)

Milling gives grain finer texture & increases shelf life

Whole Grains:

contain entire grain kernel (bran, germ, endosperm)

Key Consumer Message: Make at least half your grains whole grains

Vegetables Any vegetable or 100%

vegetable juice

5 Subgroups1) Dark green2) Red & orange3) Beans & peas4) Starchy vegetables5) Other vegetables

Key Consumer Message: Make half your plate fruits/vegetables

Fruits Any fruit or 100% fruit juice

Key Consumer Message: Make half your plate fruits/vegetables

Dairy All fluid milk products & many foods made from

milk

Foods made from milk that retain calcium content are part of this group (i.e. cream cheese & butter are

not part of this group)

Key Consumer Message: Switch to fat-free or low-fat (1%) milk

Protein All foods made from meat, poultry, seafood,

beans & peas, eggs, processed soy products, nuts, and seeds*Note: beans & peas are also part of vegetable group

Choose a variety from this group to improve nutrient intake & health benefits

Choose lean meats and poultry

What about Fats, Sugars, and Salt? Cut back on foods high in solid fats, added

sugars, and salt

Calorie Allowance MyPlate tells you how

many calories to eat in one day based on:

Physical activity level Gender Age Body size

Discretionary Calorie Allowance The calories remaining

after accounting for the recommended amounts in all of the food groups.

For these remaining calories, it is up to each person to decide what to eat in order to reach their total calories for the day. It is best to avoid empty

calories

Empty Calories

Calories from solid fats and/or added sugars.

Solid fats and added sugars add calories to the food but few or no nutrients.

Solid fats and added sugars can make a food or beverage more appealing, but they also can add a lot of calories.

Discussion Question: What are some examples of empty calories?

The foods and beverages that provide the most empty calories for Americans are:

Cakes, cookies, pastries, and donuts Sodas, energy drinks, sports drinks, and fruit

drinks Cheese Pizza Ice cream Sausages, hot dogs, bacon, and ribs

Do you eat any of these foods on a regular basis?

Physical Exercise How much and what type do I need?

Factors to consider: Energy in = Energy out Weight goal (maintain, lose, gain) Age Type of exercise

Types of Exercise Aerobic activities

make you breathe harder and make your heart beat faster

Examples: moderate (gardening, golfing) or vigorous (swimming laps, singles

Muscle-strengthening activities make your muscles stronger

Examples: push-ups and lifting weights

Bone-strengthening activities make your bones stronger

Examples: weight bearing (running, dancing) and muscle strengthening

Balance and stretching activities enhance physical stability and flexibility, which reduces

risk of injuries Examples: gentle stretching, dancing, yoga, martial

arts, and t'ai chi

The Dietary Guidelines

Dietary Guidelines for Americans

General recommendations on nutrition and fitness issued by the USDA and U.S. Department of Health and Human Services

Check www.myplate.gov for updates

To burn off this… Do this…. Do this…. Or this…

Treat Stairstep Machine Stationary Bike Brisk Walk

1 slice of cheese pizza 15 minutes 20 minutes 36 minutes

9 onion rings 30 minutes 38 minutes 71 minutes

1 oz of potato chips 17 minutes 21 minutes 39 minutes

Chocolate shake 29 minutes 37 minutes 68 minutes

1 slice of chocolate cake 26 minutes 33 minutes 60 minutes

1 slice of apple pie 45 minutes 57 minutes 96 minutes

Blueberry muffin 21 minutes 27 minutes 51 minutes

Snickers bar 30 minutes 38 minutes 70 minutes

Eskimo Pie 18 minutes 23 minutes 43 minutes

Glazed doughnut 33 minutes 43 minutes 78 minutes

Serving Size Quiz

What does a serving size look like?

Quiz: What Makes a Serving? A huge bag of Ruffles is helping you get

through your science homework. You polish off about ½ a bag or 50 chips. How many servings of chips have you just eaten?

A. 1B. 2½C. 5

The Answer: C An official serving of Ruffles is one ounce,

which is about 10 chips. Half a bag is 5 servings.

Quiz: What Makes a Serving? According to the label on a package of

Oreos, one serving has 100 calories and five grams of fat. How many cookies are in a serving?

A. 1B. 2C. 3

The Answer: B An official serving of Oreos is 2 cookies.

But who can stop at just 2?

Quiz: What Makes a Serving? One serving of steak is about as big as:A. A deck of cardsB. A CD with caseC. A paperback book

The Answer: A An official serving of steak is three ounces

or about as big as a deck of cards. A typical slab you would get at a steak house would be five times that size.

A baseball or size of your fist- would be one serving of vegetables or fruit

Tennis ball- measures to about ½ cup of food (for example, ½ cup ice cream)

Golf ball or large egg- is about a ¼ cup of dried fruit or nuts Six dice or one domino- would equal one serving of cheese Deck of cards or the palm of your hand- equivalent to a

serving of meat, fish or poultry Tip of your thumb- about one-teaspoon of peanut butter Computer mouse- one serving of a baked potato CD (compact disc)- equals the serving size of a waffle of

pancake Check book- equals a 3 oz. serving of fish A rounded handful- about one half cup cooked or raw

veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta

3 Basic Principles of Healthy Eating:1. Aim for balance

2. Choose variety

3. Eat in moderation