become healthier today
TRANSCRIPT
“Why the Food Guide Pyramid?”
Sarah Kite, M.S.
University of Tennessee Extension
The Pyramid Provides the Keys to Healthy Lifelong
Living….
History of USDA’s Food Guidance
1940s
1950s-1960s
1970s
1992
2005
Food for Young
Children
1916
--1992--Food Guide Pyramid
--2005--MyPyramid
2011 MyPlate
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…)
Daily Amountsin cups or ounces
Eat as much…..
Fruits & Vegetables, Whole Grains, Low-fat,
No-fat Dairy, Fish, Beans & Lean Meats
Food Groups are Color Coded
The Keys to Healthy Lifelong Living:
• Eat a VARIETY
• BALANCE your day with work & play
• Choose in MODERATION
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
Food Label Cheat Sheet:
• Total fat: 3g. or less
• Saturated fat: 1g. or less
• Cholesterol: 15mg. or less
• Trans fat: 0g
So what foods don’t help?
• “Junk” foods-– Cookies– Cake– Pie– Chips– Candy– Soda– Anything fried…
Think before you eat!
What health benefits
does this have
for me?
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
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.
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
Increased soda size, 20 oz: 250 calories
Working in the garden
53 minutes burns approximately 250 calories*
*Based on 160-pound person
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.
High Caloric Snack Foods
• 1 pkg. (2 cakes) = 340 calories
5/week = 270 days= 91,800 caloriesPossible save: 26 pounds per year
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
Balance
• Eat more “good” for you foods than “junk”
• Balance work & play each day– Start slow, have fun!
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?
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
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
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
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
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!
Variety, Balance & Moderation
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