eating guides

Eating Guides

• MyPyramid was released in 2005 and replaced the Food Guide Pyramid (1992).

• MyPlate was released in 2011 and replaced the MyPyramid.

1940“A guide to good eating, the basic 7”Focus on nutritional adequacy, specific servings from each food group

1956-1970Food For Fitness: Daily Food Guide Basic 4

1979Hassle Free-Daily

Food Guide

Basic 4 , but added guidelines for fats and sweets

1984Moved from adequacy, to

adequacy plus moderation

The Food Guide Pyramid (1992)

AdequacyModerationVarietyProportion/ balance

Three Key Messages

• Make smart choices within and among the food groups.

• Keep a balance between food intake and physical activity.

• Get the most nutrients from your calories.

What Does the PyramidTeach Us?

• Activity• Variety• Moderation• Proportionality• Personalization• Gradual

Improvement

Be Active!

ACTIVITY

Represented by the

steps and the person

climbing them.

Physical Activity Recommendation for Children and Youth

• At least 60 minutes of physical activity most (preferably all) days of the week.

• 7-9 hours of sleep each night

Changes…

• The Logo

• Focus on smaller portion sizes

• Replace sugary drinks with water

• Fill half your plate with fruits and vegetables

• Choose low fat dairy

• Make half your grains whole

Selected Messages

1) Balancing Calories• Enjoy your food, but eat less.• Avoid oversized portions. 2) Foods to Increase• Make half your plate fruits and vegetables.• Make at least half your grains whole grains.• Switch to fat-free or low-fat (1%) milk.3) Foods to Reduce• Compare sodium in foods like soup, bread, and frozen

meals and choose the foods with lower numbers.• Drink water instead of sugary drinks.

Build a Healthy PlateBuild a Healthy Plate

• Make half your plate vegetables and fruits.

• Switch to skim or 1% milk.

• Make at least half your grains whole.

• Vary your protein food choices.

• Keep your food safe to eat.

MyPlate helps individuals use the Dietary Guidelines to:

• Make smart choices from every food group.• Find balance between food and physical activity.• Get the most nutrition out of calories.• Stay within daily calorie needs.

What is a "Healthy Diet"?

The Dietary Guidelines for Americans describe a healthy diet as one that:

• Emphasizes vegetables, fruits, 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.

Dietary Guidelines Brochure

http://www.cnpp.usda.gov/DGAs1010-PolicyDocument.htm

About 90 pages!!

Daily Amount of Food from Each Food GroupDaily Amount of Food from Each Food Group

Calorie level 1600 1800 2000 2200

Fruits 1½ cups 1½ cups 2 cups 2 cups

Vegetables 2 cups 2½ cups 2½ cups 3 cups

Grains 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq

Protein Foods 5 oz-eq 5 oz-eq 5½ oz-eq 6 oz-eq

Dairy 3 cups 3 cups 3 cups 3 cups

Oils 5 tsp 5½ tsp 6 tsp 6½ tsp

19

Avoid Oversized Portions

Plate size history

Closure

• What is a “healthy diet”?

• Which food guide (pyramid or plate) do you like better? Defend which you have chose!