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					 Today’s Menu


  • MyPyramid
Recommendations
• Creeping Portion
    Distortion
• Recommended
  Portion Sizes

                     1
      MyPyramid: Fruits
• Eat the equivalent of 2 cups of fresh,
  canned or frozen fruits per day (for a
  2,000 calorie diet)
 Note this equivalent:
 • ¼ cup dried fruit = ½ cup fruit




                                           2
  MyPyramid: Vegetables
• Eat the equivalent of 2½ cups of raw or
  cooked vegetables per day (for a 2,000
  calorie diet)
 Note this equivalent:
 • 2 cups raw leafy greens =
   1 cup of vegetable




                                            3
        MyPyramid: Dairy
           products
• Consume 3 cups per day of fat-free or
  low-fat milk or equivalent milk products
  for ages 9 and up; 2 cups for ages 2 – 8

 Equivalents:
 • 8 oz. milk     • 1½ oz. natural cheese
 • 1 cup yogurt   • 2 oz. processed cheese




                                             4
      MyPyramid: Grains
• Eat 6 ounce-equivalents (for a 2,000
  calorie diet)
  – 3 ounce-equivalents or more of whole-grain
    products; remaining grains should come
    from enriched or whole-grain products
 Equivalents:
 • 1 slice bread
 • ½ cup cooked pasta, rice or cereal
 • 1 cup ready-to-eat cereal



                                             5
MyPyramid: Meat & beans
• Eat 5½ ounce-equivalents (for a 2,000
  calorie diet). Choose lean meat and poultry.
  Vary your choices – more fish, beans, peas,
  nuts and seeds.
  Equivalents:
  •   1 oz. meat, poultry or fish   •½   oz. of nuts or seeds
  •¼    c. cooked dry beans or      •   1 tablespoon peanut
      peas                              butter
  •1   egg




                                                                6
Learn how much and what to
eat for YOUR calorie level at
       MyPyramid.gov




                                7
Creeping portion distortion


                       How food
                        portion
                      sizes have
                      changed in
                       20 years.

    Slides marked by      are adapted from “Portion Distortion” by the          8
 National Heart, Lung and Blood Institute at http://hin.nhlbi.nih.gov/portion
               Bagel
20 Years Ago                Today




 3-inch diameter        6-inch diameter
140 calories            350 calories
  Guess the calorie difference!


            210 calories!
                                          9
    Larger portions add up
    100 extra                     10 pound
   calories per                  weight gain
       day                        per year




Maintaining a healthy weight is a balancing act
          Calories In = Calories Out         10
Increased size:     How long would you have
210 MORE calories   to rake leaves to burn
                    about 210 calories*?

              50 minutes




         *Based on 130-pound person     11
      Cheeseburger
20 Years Ago             Today




333 calories          590 calories

  Guess the calorie difference!

         257 calories!
                                     12
Increased size:      How long would you have
257 MORE calories    to lift weights to burn
                     about 257 calories*?

        1 hour and 30 minutes




         *Based on 130-pound person      13
           Spaghetti and Meatballs
      20 Years Ago               Today

1 c. spaghetti                       2 c. spaghetti
with sauce &                         with sauce &
3 small                              3 large
meatballs                            meatballs

      500 calories           1,025 calories
           Guess the calorie difference!


                 525
                 calories!                     14
Increased size:     How long would you have
525 MORE calories   to clean house to burn
                    about 525 calories*?

        2 hours and 35 minutes




         *Based on 130-pound person     15
         French Fries
20 Years Ago               Today




   2.4 ounces              6.9 ounces

 210 calories           610 calories
   Guess the calorie difference!

           400 calories!
                                        16
Increased size:      How long would you
400 MORE calories    have to walk leisurely to
                     burn approximately
                     400 calories*?
        1 hour and 10 minutes




         *Based on 160-pound person        17
                  Soda
20 Years Ago                       Today

6.5 ounces                       20 ounces




    85 calories                250 calories
     Guess the calorie difference!

               165 calories!
                                           18
Increased size:        How long would you
165 MORE calories      have to garden to burn
                       about 165 calories*?

               35 minutes




           *Based on 160-pound person      19
  20 Years Ago        Coffee        Today
Coffee, 8 ounces            Mocha coffee, 16 ounces
(with whole milk & sugar)   (with steamed whole milk
                            & mocha syrup)




      45 calories                 350 calories
         Guess the calorie difference!

                   305 calories!
                                                  20
Increased size:      How long would you have
305 MORE calories    to walk to burn about
                     305 calories*?
        1 hour and 20 minutes




         *Based on 130-pound person     21
                Muffin
20 Years Ago               Today



   1.5 ounces              4 ounces

210 calories             500 calories
  Guess the calorie difference!

           290 calories!
                                        22
Increased size:     How long would you have
290 MORE calories   to vacuum to burn about
                    290 calories*?

         1 hour and 30 minutes




           *Based on 130-pound person    23
     Pepperoni Pizza
20 Years Ago             Today




  500 calories        850 calories
  Guess the calorie difference!

         350 calories!
                                     24
Increased size:     How long would you have to
350 MORE calories   golf – walking and carrying
                    clubs – to burn about
                    350 calories*?
                    1 hour




                                            25
            *Based on 160-pound person
            Popcorn
20 Years Ago                Today




   5 cups                   11 cups
270 calories           630 calories
 Guess the calorie difference!

            360 calories!
                                      26
Increased size:      How long would you have
360 MORE calories    to do water aerobics to
                     burn about 360 calories*?

         1 hour and 10 minutes




                                           27
          *Based on 160-pound person
    Chocolate chip cookie
  20 Years Ago                  Today

1.5 inch                          3.5 inch
diameter                          diameter


      55 calories          275 calories
            Guess the calorie
              difference!

              220 calories!
                                          28
Increased size:      How long would you have
220 MORE calories    to wash the car to burn
                     about 220 calories*?

          1 hour and 15 minutes




                                          29
            *Based on 130-pound person
  Keep an
  “eye” on
    your
food portion
    sizes
               30
      Portion sizes: Cheese




1½ ounces* of natural cheese = 6 dice

*Equivalent to 1 cup milk; 2 oz. processed
cheese (8 dice) also are equivalent to
1 cup milk                               31
Portion sizes: Meat




   3 oz. cooked
meat, fish, or poultry =
   a deck of cards         32
             Portion sizes:
             ½ and 1 cup


1 cup = 1 baseball


½ cup = ½ baseball




                              33
      Portion sizes:
1 teaspoon & 1 tablespoon

            1 teaspoon =
          the tip of a thumb
           to the first joint

          1 tablespoon =
           3 thumb tips

                            34
Nutrition Label Decoded




                          35
A Calorie is not JUST a
        Calorie!



         VS.




                          36
        Fat
 Good Fat vs. Bad Fat

      Saturated:


      Trans Fat:


OMEGA 3’s: GOOD! VERY
  GOOD FOR KIDS!


                        37
Cholesterol and Sodium
         Limit these!




                         38
         Carbohydrates
Whole Grains   BE PICKY!




                           High
                           Fiber!

                                39
             Protein
          Again, BE PICKY!

                     Look for the LEAN:
                        •Chicken Breast
                     •Lean Ground Turkey
                         •Round Steak
                      •Lean Ground Beef
                         •Chuck Roast
  Get your protein          •T-Bone
from other sources           Sirloin
    like beans!                       40

				
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