USDA Food Guide Pyramid

USDA Food Guide Pyramid The Original Pyramid    Included 5 major food groups Required amounts got smaller as you reached the top of the pyramid Few people followed in their everyday lives The NEW Food Guide Pyramid One size doesn't fit all USDA's new ‗My Pyramid‘ symbolizes a personalized approach to healthy eating and physical activity. Anatomy of My Pyramid    Activity Activity is represented by the steps and the person climbing them, as a reminder of the importance of daily physical activity. Moderation Moderation is represented by the narrowing of each food group from bottom to top. The wider base stands for foods with little or no solid fats or added sugars. These should be selected more often. The narrower top area stands for foods containing more added sugars and solid fats. The more active you are, the more of these foods can fit into your diet. Personalization Personalization is shown by the person on the steps and the slogan. Find the kinds of amounts of food to eat each day at MyPyramid.gov Anatomy Continued    Proportionality Proportionality is shown by the different widths of the food group bands. The widths suggest how much food a person should choose from each group. Variety Variety is symbolized by the 6 color bands representing the 5 food groups of the Pyramid and oils. This illustrates that foods from all groups are needed each day for good health. Gradual Improvement Gradual improvement is encouraged by the slogan. It suggests that individuals can benefit from taking small steps to improve their diet and lifestyle each day. Physical Activity  Find your balance between food and physical activity – – – Be sure to stay within your daily calorie needs Be physically active for at least 30 minutes most days of the week Children and teens should be physically active for 60 minutes everyday Grains  – – *Based on a 2,000 calorie diet you need to eat 6 oz. everyday Make half your grains whole Eat at least 3 oz. of whole grain bread, cereal, crackers, rice or pasta everyday. Look for ―whole‖ before grain name on the list of ingredients Vegetables  *Based on a 2,000 calorie diet you need to eat 2 ½ cups everyday Vary you veggies – – – Eat more dark green veggies Eat more orange veggies Eat more dry beans and peas Fruits  *Based on a 2,000 calorie diet you need to eat 2 cups everyday Focus on fruits – – – Eat a variety of fruit Choose fresh, frozen, canned or dried fruit Go easy on fruit juices Milk  – – *Based on a 2,000 calorie diet you need to eat 3 cups everyday Get your calcium-rich food Get low fat or fat free If you don‘t or can‘t consume milk, choose lactose free products or other calcium sources Meat & Beans  *Based on a 2,000 calorie diet you need to eat 5 ½ oz. everyday Go lean on protein – – – 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 Oils  Know your fats – – – – Make the most of your fat sources from fish, nuts and vegetable oils Limit solid fats like butter, stick margarine, shortening and lard Use the nutrition facts label to keep saturated fats, trans fats and sodium low Choose food and beverages low in added sugars. Added sugars contribute to calories with few, if any, nutrients How do I use it?  Use the advice "Inside MyPyramid" to help you – – – – Make smart choices from every food group Find your balance between food and physical activity Get the most nutrition out of your calories Visit www.MyPyramid.gov Dietary Guidelines for Americans HHS/USDA Dietary Guidelines for Americans  Science-based advice for ages 2+ Promote health, prevent chronic disease  Updated every 5 years  9 focus areas  23 general recommendations  18 specific population recommendations (e.g. older Americans, children, African Americans) What is a "Healthy Diet"?  The Dietary Guidelines describe a healthy diet as one that:  Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;  Includes lean meats, poultry, fish, beans, eggs, and nuts; and  Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. 9 Focus 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  Consume a variety of nutrient-dense foods and beverages within and among the basic food groups  Choose foods that limit intake of saturated and trans fat, cholesterol, added sugars, salt, and alcohol Weight Management  To maintain body weight in a healthy range, balance calories from foods and beverages.  To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity Physical Activity  Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a health body weight  Achieve physical fitness by including cardiovascular conditioning, stretching, and resistance exercises.  Children and Teens – At least 60 minutes on most, preferably all, days of the week. Food Groups To Encourage  Consume sufficient amts. of fruits & vegetables while staying within energy needs  For 2000 calories: 2 cups of fruit, 2½ cups of vegetables  Choose a variety of fruits and vegetables  Consume 3 oz. equivalents of whole grains daily—at least half whole grains  Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products Fats  Consume less than 10 % of calories from saturated fatty acids, less than 300 mg/day of cholesterol and keep trans fatty acids as low as possible  Total fat between 20 to 35 % with most fats from sources such as fish, nuts, and vegetable oils  Select and prepare meat, poultry, dry beans, and milk or milk products that are lean, low-fat, or fat-free  Limit intake of fats and oils high in saturated and/or trans fatty acids Carbohydrates  Choose fiber-rich fruits, vegetables, and whole grains  Choose and prepare foods and beverages with little added sugars  Consume sugar- and starch-containing foods and beverages less frequently to reduce caries Sodium and Potassium  Consume < 2,300 mg (~1 tsp. salt) of sodium per day.  Choose and prepare foods with little salt. At the same time, consume potassiumrich foods, such as fruits and vegetables. Alcoholic Beverages  Those who choose to drink alcoholic beverages should do so sensibly and in moderation  Alcoholic beverages should not be consumed by some individuals  Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination Food Safety  To avoid foodborne illness:  Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed.  Separate foods  Cook foods to safe temperatures  Chill perishable foods promptly  Avoid unpasteurized milk, raw eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.