Healthy You Teleseminar A Tour of the Food Guide Pyramid
Welcome. This overview is a convenient take-away for the UMR Health and Wellness teleseminar you just finished viewing. It includes the key information and tools from the teleseminar in a convenient, printable format. You can page through this overview at your own pace and also print or download a copy to keep. If you print the overview, you can write answers to any teleseminar questions in the space provided, for future reference as you make progress on your health goal. Using the overview Here are some quick tips for using this teleseminar overview: Press the Page Up and Page Down keys to move from page to page Choose File/Print from the menu bar to print the overview PDF and your Certificate of Completion Choose File/Save As from the menu bar to download the overview PDF and your Certificate of Completion Click the Close box ( to close the overview ) or choose File/Close from the menu bar Questions? If you have question about your UMR Health and Wellness teleseminar or this brochure, please contact your UMR health coach. 2010 United HealthCare Services, Inc. No part of this document may be reproduced without permission. UM0534 03-10 The information provided in this presentation is for general educational purposes only. It is not intended as medical advice and cannot replace or substitute for individualized medical care and advice from personal physician. Individuals should always consult with their physicians regarding any health questions or concerns. Similarly, any references to legal or tax requirements are not intended as legal or tax advice. Individuals should consult with their attorney or tax specialist regarding any applicability of any such references. During the presentation, UMR may provide information on other resources, Web sites, or materials. UMR is not responsible for the accuracy or content of information provided, or Web sites owned, operated or maintained by entities or individuals other than UMR. 2
Table of Contents Getting to Know the New Food Guide Pyramid... 4 Understanding Serving Size Recommendations... 6 Getting More of What Your Body Needs...8 Adapting the Food Guide Pyramid...10 A Changing Food Guide Pyramid... 12 Online Resources... 13 3
Getting to Know the New Food Guide Pyramid Did You Know? You can use the Food Guide Pyramid: As a guide for diet planning To help you maintain an overall healthy diet To help you ensure your diet is rich in nutrients found in the five food groups 4
The United States Department of Agriculture (USDA) Food Guide Pyramid has changed as we evolve our understanding of nutrition. The New Pyramid Recommends: The Old Pyramid Recommended: 6-11 servings of grain 3-5 servings of vegetables 2-4 servings of fruit 2-3 servings of milk 2-3 servings of meat and beans Fats, oils and sweets used sparingly * Based on a 2,000 calorie diet 6 oz of grains 2.5 cups of vegetables 2 cups of fruit 6 tsp of oil 3 cups of milk 5.5 oz of meat and beans *Based on a 2,000 calorie diet; your recommended daily calories may be much lower. Find out at: http://www.mayoclinic.com/ health/calorie-calculator/ NU00598 5
Understanding Serving Size Recommendations & chart boxes Follow these serving size recommendations to ensure that you maintain a healthy diet. Going Inside the Pyramid The USDA Food Guide Pyramid Web site, www.mypyramid. gov, offers a variety of interactive tools and information to help you learn more about making healthy food choices. Explore the site for helpful nutrition information, tracking your eating habits, menu planning and much more. Grains 1 slice of bread, or 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, pasta or cereal Vegetables 1 cup of raw or cooked vegetables, or 1 cup of vegetable juice, or 2 cups of raw leafy greens Fruit 1 cup of fruit, or 1 cup of 100% fruit juice, or ½ cup of dried fruit 6
Milk 1 cup of milk, or 1 cup of yogurt, or 1 ½ oz of natural cheese, or 2 oz of processed cheese Meat & Beans 1 oz cooked lean meat, fish or poultry, or 1 egg, or 1 tbsp peanut butter, or ¼ cup cooked dried beans, or ½ oz nuts or seeds Oils 6 tsp canola, corn, olive, soybean or sunflower oil, or Other foods naturally high in healthy oils, like avocado, nuts or salmon Explore a variety of interactive tools at www.mypyramid.gov 7
Getting More of What Your Body Needs Here are some suggestions for getting more of the foods your body needs. Grains Eat more whole grains Use whole grains instead of processed grains in meals and dishes Be creative; experiment with substitutions Store grains in your freezer Vegetables Eat what s fresh and in season Stock up on frozen vegetables Purchase pre-chopped vegetables Plan meals around a main vegetable dish Include vegetables in meals and in dishes (casseroles, salads, pasta) Fruit Keep fruit available at home Store fruit in the refrigerator to preserve freshness Eat what s fresh and in season Purchase dried and frozen fruit Purchase pre-sliced fruit Select fruits with higher nutritional value (oranges, blueberries) Add fruit to meals (in salads, main courses, desserts) Milk Include milk as a beverage at meals Drink low-fat or skim milk Use fat-free or low-fat milk instead of cream in coffee, soups and recipes Drink milk as a snack or with dessert Meat & Beans Select lean meats Add more seafood to your diet Eat other proteins for variety (eggs, low-fat cheese, nuts, soy) 8
Understanding Individual Needs and Preferences The following chart identifies the recommended serving sizes for each food group based on your Daily Calorie Level. Your recommended daily calories may be lower than these levels. To learn more about your specific calorie needs, go to: http://www.mayoclinic.com/health/calorie-calculator/nu00598 Daily Calorie Level 1,600 1,800 2,000 Fruits 1.5 cups 1.5 cups 2 cups Vegetables 2 cups 2.5 cups 2.5 cups Grains 5 oz 6 oz 6 oz Meat & Beans 5 oz 5 oz 5.5 oz Milk 3 cups 3 cups 3 cups Oils 5 tsp 5 tsp 6 tsp Flexible Calorie Allowance 132 195 267 11 9
Adapting the Food Guide Pyramid to Differing Cultures and Lifestyles Foods can be substituted or adapted to match different cultures and lifestyles. Food Substitutions: In place of... Try these... 1 cup of beans 2 ounces of meat balls 1 cup of lettuce and tomatoes ½ cup of tomato sauce 1 cup of rice or 2 tortillas 1 ½ cup of spaghetti or 1 slice of garlic bread 10
A vegetarian pyramid would include: At Every Meal Fruits and vegetables Whole grains Legumes and beans Water Daily Nuts and seeds Egg whites, soy milk and dairy Plant oils Weekly Eggs and sweets Alchohol in moderation An Asian diet might include: Daily Rice, noodles, breads, millet, corn and other Whole grains Fruits Legumes, seeds and nuts Vegetables Fish and shellfish or dairy (optional) Water or tea Weekly Eggs and poultry Sweets Sake, wine or beer in moderation Monthly Meat Remember... the Food Pyramid is flexible! 11
A Changing Food Guide Pyramid The USDA Food Guide Pyramid has changed over the years. A new pyramid is being developed that will address current nutrition knowledge and issues. Meetings of the 2010 Dietary Guidelines Advisory Committee are available for viewing online at www.mypyramid.gov. 14 12
Print PDF and Certificate Resources Want to learn more? Check out these web sites and informational books. USDA MyPyramid Web site http://www.mypyramid.gov/ The Mayo Clinic Web site http://www.mayoclinic.com/health/ calorie-calculator/nu00598 Nutrition: Everyday choices Grosvenor, M. B., & Smolin, L. A. (2006). New Jersey: John Wiley & Sons, Inc. Your Certificate of Completion is on the next page. 13
Certificate of Completion A Tour of the Food Guide Pyramid Presented by: Mary Kaye Sawyer-Morse, PhD, RD Name Date of Completion: Provider: UMR Care Management Services