Two Steps to Teaching My Pyramid: Two Steps to Teaching My Pyramid Basic Step I: Teach people how to make good food choices and be more active Advanced Step II: Teach people how much to eat and how to balance activity and food


Slide3: Focus on fruits. Vary your veggies. Get your calcium-rich foods. Make half your grains whole. Go lean with protein. Limit fats, salt, and sugars. Step I: The Most Basic Key Messages


Focus on Fruits: Focus on Fruits Use fruits in salads, toppings, desserts, and for snacks. Keep dried fruit handy for snacks. Cut up fruit on cereal, pancakes, and waffles. Include canned and frozen fruits. Select fruits and juices high in potassium. Buy in season. Choose fruit more often than juice.


Vary Your Veggies: Vary Your Veggies Buy fresh veggies in season. Select high potassium veggies. Use more fresh or frozen, less canned Have salad with dinner every night. Add veggies to casseroles, pasta sauce, quick breads, etc. Select fast food salad rather than fries. Choose dark salad greens over iceberg.


Get Your Calcium Rich Foods: Get Your Calcium Rich Foods Drink fat-free or low-fat milk with meals and snacks. Choose low-fat cheeses. Use milk to make hot cereals. Have low-fat yogurt as a snack. Use lactose-free products if needed. Select non-dairy high-calcium foods and beverages if desired


Identify Whole Grains: Identify Whole Grains Whole-wheat bread Whole-wheat flour Oatmeal Whole cornmeal Brown rice Corn tortillas


Make Half Your Grains Whole: Make Half Your Grains Whole Check ingredient lists on labels. Look at dietary fiber on Nutrition Facts panel. Select 100% whole grain breads and cereals. Substitute whole grains for refined in recipes (start with half). Add whole grains to mixed dishes.


Go Lean With Protein: Go Lean With Protein Select leanest cuts of meat. Trim all fat and remove skin from poultry. Prepare with no added fat. Choose lean luncheon meats. Eat fish and beans often. Include nuts in snacks, salads, and main dishes.


Include small amount of oils: Include small amount of oils Use vegetable oils rather than solid fats. Substitute nuts for meat or cheese as snack or in a meal. Choose omega-3 FA-rich fish (except high-risk groups: see: www.cfsan.fda.gov) Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol. Select foods prepared with little or no fat or oil.


Moderate physical activities : Moderate physical activities Walking briskly (about 3½ mph) Hiking Gardening/yard work Dancing Golf (walking and carrying clubs) Bicycling (less than 10 mph) Weight training (general light workout)


Vigorous physical activities: Vigorous physical activities Running/jogging (5 mph) Bicycling (more than 10 mph) Swimming (freestyle laps) Aerobics Walking very fast (4½ mph) Heavy yard work, such as chopping wood Weight lifting (vigorous effort) Basketball (competitive)


Step II: More Advanced My Pyramid Messages: Step II: More Advanced My Pyramid Messages Activity Variety Moderation Proportionality Personalization Gradual Improvement


Message: All food groups are needed each day for health.: Message: All food groups are needed each day for health. Variety


Vary Your Veggies: Vary Your Veggies Includes weekly recommendations for: Dark green vegetables Orange vegetables Legumes Starchy vegetables Other vegetables


Message: Eat more foods that are low in fat and added sugars: Message: Eat more foods that are low in fat and added sugars Moderation


Message: Different amounts should be eaten from each group: Message: Different amounts should be eaten from each group Proportionality


Message: Physical Activity should be a part of everyday healthy living: Message: Physical Activity should be a part of everyday healthy living : Activity


Physical Activity Recommendations: Physical Activity Recommendations At least 30 minutes of physical activity most days of the week for health. To avoid weight gain with age or to lose weight, 60 minutes a day. To maintain weight loss, 60 to 90 minutes per day. Children and teens need at least 60 minutes a day


Message: One Size Does Not Fit All!: Message: One Size Does Not Fit All! USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200. Calorie levels are Personalized based on: Gender Age Activity


Portion sizes: Meat: Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards


Portion sizes: ½ and 1 cup: Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball


Portion sizes: 1 teaspoon & 1 tablespoon : Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips


Grains: Recommended Intakes: Grains: Recommended Intakes Females Sedentary: 26-50 years: 6 oz equivalents 51 and over: 5 oz equivalents Mod. Active: 26 and over: 6 oz equivalents Males Sedentary: 21-40 years: 8 oz equivalents 41-60 years: 7 oz equivalents 61 and over: 6 oz equivalents Mod. Active: 26-45 years: 9 oz equivalents 46-65 years: 8 oz equivalents 66 and over: 7 oz equivalents


Vegetables: Recommended Intakes: Vegetables: Recommended Intakes Females Sedentary: 26-50 years: 2½ cups 51 and over: 2 cups Mod. Active: 26 and over: 2½ cups Males Sedentary: 21-60 years: 3 cups 61 and over: 2½ cups Mod. Active: 26-45 years: 3½ cups 46 and over: 3 cups


Fruits: Recommended Intakes: Fruits: Recommended Intakes Females Sedentary: 26 and over: 1½ cups Mod. Active: 26-50 years: 2 cups 51 and over: 1½ cups Males Sedentary: 19 and over: 2 cups Mod. Active: 26 and over: 2 cups


Milk:Recommended Intake: Milk: Recommended Intake Adults, as well as 9 to 18 year olds, should have 3 cups of milk or equivalent daily. Children 2 to 8 years old need 2 cups daily


Meat and Beans:Recommended Intakes: Meat and Beans: Recommended Intakes Females Sedentary: 26 and over: 5 oz equivalents Mod. Active: 26-50 years: 5½ oz equivalents Males Sedentary: 21-40 years: 6½ oz equivalents 41-60 years: 6 oz equivalents 61 and over: 5½ oz equivalents Mod. Active: 26-65 years: 6½ oz equivalents 66 and over: 6 oz equivalents


Oils: Recommended Intakes: Oils: Recommended Intakes Females Sedentary: 19-30 years: 6 tsp 31 and over: 5 tsp Mod. Active: 19-30 years: 7 tsp 31 and over: 6 tsp Men Sedentary: 19-30 years: 7 tsp 31 and over: 6 tsp Mod. Active: 19-30 years: 8 tsp 31 and over: 7 tsp


EXTRAS (Discretionary Calories): EXTRAS (Discretionary Calories)


Final Key Message: Take small steps to improve your diet and lifestyle each day: Final Key Message: Take small steps to improve your diet and lifestyle each day