Cruise the Sea of Healthy Living

Using MyPyramid and the Dietary Guidelines for Americans

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MyPyramid Speaks to Everyone

One Size Doesnt Fit All

Visit www.mypyramid.gov to build your pyramid

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MyPyramid courtesy of US Dept of Agriculture. USDA does not endorse products, services or organizations.

MyPyramid Speaks to Everyone

54 Year-Old Female; 3060 Minutes Activity Most Days of the Week: total calories = 1800

Grains 6 ounce equivalents (3 Whole Grain) Vegetables 2.5 cups Fruit 1.5 cups Milk 3 cups Meat & Beans 5 ounces Oils 5 tsp Discretionary Calories 195 calories

2005 General Mills

MyPyramid Speaks to Everyone

62 Year-Old Male; Less than 30 Minutes Activity Most Days of the Week: total calories = 2000

Grains 6 ounce equivalents (3 Whole Grain) Vegetables 2.5 cups Fruit 2 cups Milk 3 cups Meat & Beans 5.5 ounces Oils 5 tsp Discretionary Calories 265 calories

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Travel Itinerary

1. Important Food 2. Key Groups

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Nutrients

3. Weight
Management

Important Food Groups

Your Ticket to Good Health

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Fruits and Vegetables Reduced risk of disease

Stroke and CVD Type 2 Diabetes Some Cancers CHD

Daily Recommendations* Vegetables Fruit

*Based on a 2000 calorie diet

2.5 cups 2 cups

Weight Management
Low in calories High in nutrients
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Fat-Free or Low-Fat Dairy

Daily Recommendations*

Associated with:
Adequate nutrient intakes Bone health

Milk
*Based on a 2000 calorie diet

3 cups

What counts as a cup?

1 cup milk 1 cup yogurt 1-1/2 ounces of natural cheese 2 oz. of processed cheese

2005 General Mills

MyPyramid courtesy of US Dept of Agriculture. USDA does not endorse products, services or organizations.

Whole Grain Reduced risk of disease:

Heart disease Some cancers Diabetes
Daily Recommendations* Grains Whole Grain
*Based on a 2000 calorie diet

6 ounce equivalents 3 ounce equivalents

Digestive health Weight control

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The Whole Grain Bonus

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Label Reading for Whole Grains

Look for Whole Grain as a leading ingredient

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Grains

New Name for Servings Serving

Ounce-Equivalent*

1 Cup Ready-to-Eat Cereal Made with Whole Grain 1 Slice Whole Grain Bread 1/2 Cup Cooked Brown Rice, Pasta, Oatmeal 5 Crackers Made with Whole Grain 1 Small Waffle 1 Small Whole Grain Muffin (2 " diameter)
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*1 ounce-equivalent of whole grain = one whole grain serving = 16 g of whole grain. At least 48 g of whole grain is recommended daily.

Whole Grain Tips Make Easy Substitutions

Choose Instead Of

Cereal Made with Whole Grain Whole Wheat Bread Brown Rice Crackers Made with Whole Grain Whole Wheat Pasta Popcorn
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Cereal Made without Whole Grain White or Wheat Bread White Rice Crackers without Whole Grain Regular Pasta Pretzels

Whole Grain

9 out of 10 Americans are NOT getting the recommended 3 ounce equivalents of whole grains each day!

Not Getting Enough Whole Grain

Getting the Recommended Amount of Whole Grain Per Day

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Key Nutrients
Your Passport to Getting the Nutrients You Need

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Bone Up with Calcium & Vitamin D

Calcium helps build and maintain strong bones Vitamin D helps the body use calcium Sources Calcium
Milk & milk products like yogurt and cheese

Vitamin D
Sunlight! Cheese, eggs, some fish Fortified cereals Fortified milk

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Mighty Minerals - Potassium &

Magnesium

Potassium & Magnesium help regulate

Blood pressure Muscle contraction Nerve impulses

Sources
Fruits Vegetables Legumes Nuts Whole grains

2005 General Mills

MyPyramid courtesy of US Dept of Agriculture. USDA does not endorse products, services or organizations.

Think ACE for Antioxidants

Vitamins A, C, E
Help keep cells healthy Support the immune system

Sources Vitamins A & C

Fruits Vegetables Leafy greens

Vitamin E
Helps support a healthy mind

Vitamin E
Vegetable oils Nuts, seeds, wheat germ Fortified foods

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Fortify Yourself with Vitamin B12

After age 50, many people have a reduced ability to Sources absorb vitamin B12 Animal foods: meat, fish, Vitamin B12 poultry, eggs, Helps make red milk, dairy foods blood cells Helps your body use Fortified foods
the food you eat

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Fiber Multiple Health Benefits

Fiber Aids in digestion Can help reduce the risk of heart disease and cancer May help control weight

Sources
Whole grains Fruits and vegetables Legumes

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Sources of Nutrients MyPyramid Plan

fruits, vegetables, dairy foods, and whole grains

Fortified foods, such as cereals, offer a nutrient dense choice

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Weight Management
Your Anchor to a Lifetime of Health

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Health Benefits of Weight Management Reduced risk of

Type 2 diabetes Hypertension Cardiovascular disease Stroke Gall bladder disease Respiratory dysfunction Gout Osteoarthritis Some cancers

Enjoy a longer, healthier life!

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Weight Loss
Calories in must be less than calories out

Goal: Lose 1-2 pounds per week

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Weight Maintenance Match calories in to calories out

Food you eat = Calories in Energy + Exercise = Calories out

Goal: Avoid weight gain

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Weight Management Tips Include physical activity Limit discretionary calories Focus on nutrient-dense foods Start the day with breakfast

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Physical Activity
Many benefits:
Weight management Maintain physical fitness Reduce the risk of chronic disease Promote psychological well-being

Recommendations Reduce risk of chronic disease Prevent weight gain Sustain previous weight loss 30 min 30-60 min 60-90 min

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Spend Discretionary Calories Wisely Limit: Added sugars Added fats Alcoholic beverages Try: Low-calorie sweeteners Reduced-fat dressings, spreads, sauces

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Choose Nutrient Dense Foods Follow MyPyramid

Grains, especially whole grains Fruits and Vegetables Low-fat and fat-free dairy Lean meats and protein foods Consider fortified foods to help meet nutrient goals within calorie limits

2005 General Mills

MyPyramid courtesy of US Dept of Agriculture. USDA does not endorse products, services or organizations.

Breakfast and Weight Management

Breakfast eaters tend to have healthier body weights than breakfast skippers. A breakfast of ready-to-eat cereal was associated with healthier body weights than other higher-fat breakfasts Successful dieters - those who lose weight and keep it off - regularly eat breakfast.

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Summary
MyPyramid Personalized nutrition guidance Dietary Guidelines Emphasize fruits & vegetables, low-fat and fat-free dairy, and whole grains Provide adequate nutrients Help manage weight
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Bon Voyage!

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Backup

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Physical Activity
Approximate calories/hour for a 154-pound person

Walking (3.5 mph) Walking (4.5 mph) Bicycling (<10 mph) Bicycling (>10 mph) Golf (walking, carrying clubs) Light gardening/yard work Dancing Weight lifting (general light workout) Swimming (slow freestyle laps)
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280 460 290 590 330 330 330 220 510