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MyPyramid is now …

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… MyPlate

The Food Guide Pyramid

• Updated from previous version in 2005

• GOAL: Help align current American eating patterns with newer science

• Food intakes based on Dietary Guidelines—prevent diet-related diseases through healthy long term eating habits.

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Food Guide Pyramids

Old Pyramid MyPyramid 2005-2010

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Food Groups are Color Coded

Key Messages from MyPyramid

Focus on fruits.Focus on fruits.

Vary your veggies.Vary your veggies.

Get your calcium-rich foods.Get your calcium-rich foods.

Make half your grains whole.Make half your grains whole.

Go lean with protein.Go lean with protein.

Know the limits on fats, salt, and sugars.Know the limits on fats, salt, and sugars.

Why the change?

• Choose MyPlate– Simple to understand– Provides a more realistic visual aid that

most Americans can understand– The “plate” is a common object that we all

use on a daily basis– Easy to compare your plate to the new

MyPlate• If your dinner plate looks like the MyPlate

graphic, you are good to go!

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3 Key Messages from MyPlate

Message 1: Balancing Calories

• Enjoy your food, but eat less!

• Avoid oversized

portions

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Message 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.

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VegetablesVary your veggies

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• Key message– Vary your veggies

• Eat ~2 ½ cups of vegetables a day.– 2c leafy greens = 1 cup

– 1 medium vegetable = 1 cup

• Any fresh or frozen vegetable or 100% veggie juice counts as a vegetable.

• Vegetables are broken into 5 categories:

Vegetable Recommendations vs. Actual Consumption

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9%

6%

7%

30%

48%

17%

11%

17%

17%

38%

Dark Green Vegetables

Beans & Peas (Legumes)

Starchy Vegetables

Red-Orange Vegetables

Consumed* Recommended*

Other Vegetables

FruitsFocus on Fruits

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• Key Message– Focus on Fruits

• Eat between 1 ½ to 2 cups of fruit each day.– 1 cup = 1 medium piece of fruit

• Eat a variety of different types of fruits.

• Pick fresh whole fruits first.

• Have a craving for sugar? Eating fruits instead of other sweets may help reduce total calorie intake.

FruitsFocus on Fruits

Best Good Limit

• Eating a variety of fruits can help reduce the risk of cancer, diabetes, and heart disease.

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GrainsMake Half Your Grains Whole

• Key Message– Make Half Your Grains Whole Grains

• Eat about 6 oz. of grains every day.

• 1 oz. of grain is about 1 slice of bread, 1 cup of dry cereal, ½ cup of cooked rice or pasta.

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Whole Grains Refined Grains

Wheat breadOatmealTriscuitsBrown riceBulgar wheat

White breadCake Saltine crackersPastaWhite rice

Grain Recommendations vs. Actual Consumption

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13%

87% 50%

50%

Whole Grains Refined Grains

Consumed* Recommended*

*Females 31-50

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MyPlate calls the former MyPyramid “Meat & Beans Group” the “Protein Group”

MyPlate update

Protein

• Key Message– Go Lean with Protein

• Protein foods: meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds

• Get 5 to 6 oz. equivalent of protein foods.

• What equals 1 ounce? 1 oz. of meat or fish, ¼ cup of cooked beans, 2 Tbsp. of nuts or nut butter, 1 egg.

• Choose lean meats. Trim fat.

• Choose broiled, baked or grilled over fried.

• Vegetarians can usually get plenty of protein by eating beans, nuts, dark green leafy vegetables and dairy products.

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MyPlate calls the former MyPyramid “Milk Group” the “Dairy Group”

MyPlate update

DairyGet Your Calcium-Rich Foods

• Key Message– Switch to fat free or low fat (1%) milk

• Includes milk, soy milk, hard cheese like cheddar, soft cheese like cottage cheese, yogurt, and milk based desserts like frozen yogurt or pudding.

• You should get 3 cups from the milk group.

• In general, 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

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Whole 2% 1% Fat-free

165 calories

125 calories

100calories

85calories

Calories saved

40 65 80

Switching to fat-free or low-fat (1%) milk makes a difference!

OilsKnow your fats

• Everyone should consume a small amount of polyunsaturated and monounsaturated oils.

• Liquid fats (oils) are healthier than solid fats like butter.

• Plant oils contain no cholesterol or trans-fats.

• Oils are rich in essential nutrients such as omega-3 and omega-6 fatty acids

• Oils are high in calories so they should be limited to balance overall calorie intake.

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Message 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

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Easy ways to reduce sodium Check labels

Avoid adding salt (an exception may be when baking yeast breads)

Eat fresh foods, frozen veggies

Request salt be left off when eating out

Use other seasonings

Empty Calories

• Extra calories from solid fat or added sugar

• Solid fats/added sugar add calories to your diet with little to no nutritional benefit

• Sometimes these calories come from foods that provide nutritional benefit– Ground beef, cheese, milk, fried chicken

• Most times these calories come from foods with no nutritional benefit– Cake, potato chips, cookies, soda, candy

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Reduce sugar-sweetened beverage intake:

Drink fewer sugar-sweetened beverages

Consume smaller portions

Substitute water, unsweetened coffee and tea, and other beverages with few or no calories

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Yikes! That’s a lot of sugar!

39g         65g            108g

1 sweetened latte a day= 39 lbs sugar in a year!!

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Physical ActivityStrive for 60 minutes every day!

• The USDA recommendations– Adults--30 minutes of moderate to vigorous activity every day.

This could be 30 continuous minutes or three 10 minute exercises throughout the day.

– Children and teenagers--60 +minutes of moderate/vigorous activity.

• Moderate activity means your heart rate increases slightly and you feel a small increase in breathing rate and muscle activity.

• Vigorous exercise means your heart rate increases considerably, you begin breathing harder, your body sweats, and you should feel your muscles working.

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Physical activity and diet important regardless of weight!

Conclusion

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• MyPlate is a visual tool to help you make better food choices.

• All foods, when eaten in moderation, can be part of a healthy diet.

• Balanced diet + regular physical activity = lifelong health

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Resources used

Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm

ChooseMyPlatehttp://ChooseMyPlate.gov

Selected Messages for Consumershttp://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf

DGA2010 Slide Presentationhttp://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm