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“Why the Food Guide Pyramid?” Sarah Kite, M.S. University of Tennessee Extension

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Page 1: Become healthier today

“Why the Food Guide Pyramid?”

Sarah Kite, M.S.

University of Tennessee Extension

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The Pyramid Provides the Keys to Healthy Lifelong

Living….

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History of USDA’s Food Guidance

1940s

1950s-1960s

1970s

1992

2005

Food for Young

Children

1916

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--1992--Food Guide Pyramid

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--2005--MyPyramid

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2011 MyPlate

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Preventative Medicine

YOU are the one

in control.

Only put in

what is going to help!

www.mypyramid.gov

www.mealsmatter.org(Meal plans, shopping lists, exercise plans…)

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Daily Amountsin cups or ounces

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Eat as much…..

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Fruits & Vegetables, Whole Grains, Low-fat,

No-fat Dairy, Fish, Beans & Lean Meats

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Food Groups are Color Coded

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The Keys to Healthy Lifelong Living:

• Eat a VARIETY

• BALANCE your day with work & play

• Choose in MODERATION

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Variety• Have a healthy plate by…

• Choose foods from all the food groups

• Each meal should have a variety from each food group, don’t skip breakfast

• Watch your portions

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Food Label Cheat Sheet:

• Total fat: 3g. or less

• Saturated fat: 1g. or less

• Cholesterol: 15mg. or less

• Trans fat: 0g

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So what foods don’t help?

• “Junk” foods-– Cookies– Cake– Pie– Chips– Candy– Soda– Anything fried…

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Think before you eat!

What health benefits

does this have

for me?

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Moderation

• Once you consume all those “good for you foods,” then in moderation (small amounts) consume those treats.

• Keep a food diary• Have an accountability partner

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Small Changes… Big Difference

• Hundreds of thousands of calories can be saved each year through small changes

• People need to find those habits that contribute to weight gain and make small changes to reduce the number of calories consumed.

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Regular Soda Vs. Water or Diet Soda

Possible savings:– 26 pounds a year if you drink water

or diet soda instead of regular soda.

Source: USDA data base.

20 oz. Regular Soda

250 Calories

Diet Soda0 Calories

Water0 Calories

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Increased soda size, 20 oz: 250 calories

Working in the garden

53 minutes burns approximately 250 calories*

*Based on 160-pound person

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Whole Milk Vs. 1% Vs. Skim

3 cups per day-Possible savings:

• 15 pounds a year if you drink 1% rather than whole.

• 18 pounds a year if you drink skim rather than whole.

Source: USDA database.

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High Caloric Snack Foods

• 1 pkg. (2 cakes) = 340 calories

5/week = 270 days= 91,800 caloriesPossible save: 26 pounds per year

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Identify the foods that are causing you weight gain:

• Check Nutrition Facts Label• How many calories can you save per year

by making small changes• Use the menu planner on mypryamid.gov

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Balance

• Eat more “good” for you foods than “junk”

• Balance work & play each day– Start slow, have fun!

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Physical Activity

• Did you know? Walking just one mile a day may reduce your heart disease risk by more than 80 percent

• Set a GOAL today:– What?– When?– How much?– Where?

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Benefits of Physical Activity

• Maintains muscle strength, joint structure and joint function

• Makes the heart and lungs work efficiently• Weight-bearing physical activity is essential to

normal skeletal development in childhood and adolescence & maintaining bone mass in adults

• Reduces risk of falls • Boosts the immune system:

infections

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Benefits (cont.)

• Decreases risk of death from heart disease • Improves mental health: manages stress, builds

a positive attitude, is relaxing and reduces depression

• Improves sleep• Delays or prevents development of diseases:

diabetes, colon cancer, high blood pressure, osteoporosis, high blood cholesterol

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Benefits (cont.)

• Relieves the pain and eases joint mobility of osteoarthritis

• Helps maintain healthy weight• Lowers levels of blood cholesterol, blood

pressure and blood glucose• Decreases the progression of diseases: high

blood pressure, diabetes, arthritis, osteoporosis• Increases energy level

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Physical Activity Recommendation(Centers of Disease Control and Prevention/

American College of Sports Medicine)

• For adults:–At least 30 minutes a day for 5 or more

days each week.–For weight loss, more physical activity is

required along with the reduction of calorie intake. Get what you need!

–Skipping meals slows metabolism

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Physical Activity- Goal

• Post your goal• Set a deadline, be reasonable• Have someone hold you accountable• Have fun• Ask for help• Forgive, get back on track!• You can do it!

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Variety, Balance & Moderation

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Thank you

• “If you have time to whine & complain about something, then you have time to do something about it”

– Anthony J.D’Angelo

You Can do it!-Sarah

Johnson