History of the Food Guide Systems
1940 A guide to good eating, the basic 7 Focus on nutritional adequacy, specific servings from each food group 1956-1970 Food For Fitness: Daily Food Guide Basic 4
1979 Hassle Free-Daily Food Guide Basic 4, but added guidelines for fats and sweets
1984 Moved from adequacy, to adequacy plus moderation
Adequacy Moderation Variety Proportion/ balance 1992 The Food Guide Pyramid
2005 Added my for personalization. Exercise now included
Choose My Plate and Dietary Guidelines
Plate size history
Avoid Oversized Portions
What is ChooseMyPlate.gov Plan?
Make half your plate fruits & vegetables Choose fresh, frozen, canned or dried fruits and vegetables Eat red, orange, and ark green vegetables, such as tomatoes, sweet potatoes and broccoli in main and side dishes Use fruit as snacks, salads or dessert Choose whole or cut-up fruits more often than fruit juice.
Vegetables Major Nutrient: Vitamins, Fiber Serving: ½ cup vegetables = 1 cup leafy vegetables Tip: Make half you plate fruits and vegetables
Fruits Major Nutrient: Vitamins, Fiber Serving: 1 medium/small piece of fruit = 1 cup Tip: Make half your plate fruits and vegetables
Make at least half your grain whole Choose 100% whole-grain cereals, breads, crackers, rice and pasta. Check the ingredients list on food packages to find whole-grain foods.
Grains Major Nutrient: Carbohydrates, Fiber Serving: 1 oz = 1 slice bread 1 cup dry cereal = ½ cup pasta or rice Tip: Make at least ½ your grain whole grains
Proteins Major Nutrient: Protein Serving: 1 oz meat = 1 egg = 1 T peanut butter = ¼ cup cooked beans = ½ oz nuts or seeds Tip: choose low fat or lean meats, bake, broil or grill. Vary protein.
Vary your protein food choices Choose a variety of foods including seafood, beans and peas, nuts, lean meats, poultry and eggs. Keep meat and poultry portions small and lean. Try grilling, broiling, poaching or roasting. These methods do not add extra fat.
Switch to skim or 1% milk About the same amount of calcium and nutrients but less fat and calories!
Dairy Major Nutrient: Minerals, Protein Serving 1 ½ oz cheese 1 cup milk/yogurt Tip: Switch to fat free or low-fat (1%) milk.
Cut back on foods high in solid fats, added sugars and salt Choose foods and drinks with little or no added sugars. Look out for salt (sodium) in foods that you buy. Eat fewer foods that are high in solid fats.
Eat the right amount of calories for you Enjoy your food, but eat less. Cook more often at home, where you are in control of what s in your food. When eating out, choose lower calorie menu options.
Be physically active your way Pick activities you like and start doing what you can, at least 10 minutes at a time. Every bit adds up and the health benefits increase as you spend more time being active. Get 60 Minutes of physically active a day!
Recommendations for Physical Activity Kids 2-5 Let them play! Kids 6-17 60 minutes a day Adults At least 2.5 hours a week moderate exercise
Oils Major Nutrient: Fat Tips: Use canola or olive oil, watch for it in foods such as nuts, olives, mayonnaise, salad dressing
Fats and Oils FATS Fats are solid at room temperature Saturated fat Cholesterol Trans fatty acids Typically not so good for you OILS Oils are liquid at room temperature Monounsaturated fat Polyunsaturated fat Usually a better choice
Empty Calories Calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients
10 Tips to a Great Plate
Create a Plate: Meal Ideas Copywrite www.superhealthykids.com
Snack Ideas Nutrition Gaps In your bag, at the desk Nuts Dried Fruit Fresh Fruit String cheese Granola bars Low fat yogurt Seeds (sunflower seeds) Popcorn Graham crackers
Snack Ideas for Kids Copyright
Breakfast Ideas Mix cereals. Try half plain cheerios with half honey nut cheerios. If kids (or you) love sugary cereals, try ¼ cup favorite cereal with ¾ cup healthy alternative. Smoothies. Blend juice, yogurt, and frozen berries. Favorite add-ins. Protein powder, flax oil Yogurt, fruit and cereal Whole wheat pancakes or waffles with berries and nuts. Scrambled eggs with vegetables. Rolled in whole wheat tortilla. Homemade mini muffins with fruit and nuts.
Copyright www.superhealthykids.com
Lunch Ideas Whole grains (Vary the bread: Whole wheat pita, whole wheat bread, WW bagel, ww tortilla, ww dinner rolls, pizza crust, pita bread, crackers- or you could always include noodles, cereal, oatmeal, etc.) Vegetables (carrots, broccoli, lettuce, sprouts, tomatoes, peppers) Fruits (apples, oranges, kiwi, 100% juice) Protein (nut butters, deli meats, eggs, )
Copyright www.superhealthykids.com
2005 Dietary Guidelines Consume a variety of foods within and among the basic food groups while staying within energy needs. Control calorie intake to manage body weight. Be physically active every day. Increase daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products. Choose fats wisely for good health. Choose carbohydrates wisely for good health. Choose and prepare foods with little salt. If you drink alcoholic beverages, do so in moderation. Keep food safe to eat.
The Dietary Guidelines 2010
1. Eat Nutrient Dense Foods Caloric Breakdown Carbohydrates: 55-60% Fat: No more than 30% Protein: 10-15 % Average American eats too much fat, sugar, calories & sodium Average American doesn t eat enough fiber.
2. Balance calories to manage weight Monitor food and beverage intake, physical activity and body weight. Reduce portion sizes When eating out, make better choices Limit screen time (increase your activity)
3. Reduce sodium, fats, added sugars, refined grains & alcohol What can too much salt/sodium do to your body? Can cause high blood pressure and heart disease. Where does it hide? In prepared foods (frozen, canned, etc.)
4. Increase vegetables, fruits, whole grains, milk, seafood and use oil instead of fat It s recommended that we eat 8 oz of seafood per week
5. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level.
6. Include physical exercise as part of healthy eating patterns
Cheeseburger 20 Years Ago Today 333 calories 590 calories Guess the calorie difference! 257 calories! 44
Increased size: 257 MORE calories How long would you have to lift weights to burn about 257 calories*? 1 hour and 30 minutes *Based on 130-pound person 45
Spaghetti and Meatballs 20 Years Ago Today 1 c. spaghetti with sauce & 3 small meatballs 500 calories 1,025 calories 2 c. spaghetti with sauce & 3 large meatballs Guess the calorie difference! 525 calories! 46
Increased size: 525 MORE calories How long would you have to clean house to burn about 525 calories*? 2 hours and 35 minutes *Based on 130-pound person 47
French Fries 20 Years Ago Today 2.4 ounces 6.9 ounces 210 calories 610 calories Guess the calorie difference! 400 calories! 48
Increased size: 400 MORE calories How long would you have to walk leisurely to burn approximately 400 calories*? 1 hour and 10 minutes *Based on 160-pound person 49
Soda 20 Years Ago Today 6.5 ounces 20 ounces 85 calories 250 calories Guess the calorie difference! 165 calories! 50
Increased size: 165 MORE calories How long would you have to garden to burn about 165 calories*? 35 minutes *Based on 160-pound person 51
Coffee 20 Years Ago Today Coffee, 8 ounces (with whole milk & sugar) Mocha coffee, 16 ounces (with steamed whole milk & mocha syrup) 45 calories 350 calories Guess the calorie difference! 305 calories! 52
Increased size: 305 MORE calories How long would you have to walk to burn about 305 calories*? 1 hour and 20 minutes *Based on 130-pound person 53
Muffin 20 Years Ago Today 1.5 ounces 4 ounces 210 calories 500 calories Guess the calorie difference! 290 calories! 54
Increased size: 290 MORE calories How long would you have to vacuum to burn about 290 calories*? 1 hour and 30 minutes *Based on 130-pound person 55
Pepperoni Pizza 20 Years Ago Today 500 calories 850 calories Guess the calorie difference! 350 calories! 56
Increased size: 350 MORE calories How long would you have to golf walking and carrying clubs to burn about 350 calories*? 1 hour *Based on 160-pound person 57
Popcorn 20 Years Ago Today 5 cups 11 cups 270 calories 630 calories Guess the calorie difference! 360 calories! 58
Increased size: 360 MORE calories How long would you have to do water aerobics to burn about 360 calories*? 1 hour and 10 minutes *Based on 160-pound person 59
Chocolate chip cookie 20 Years Ago 1.5 inch diameter Today 3.5 inch diameter 55 calories 275 calories Guess the calorie difference! 220 calories! 60
Increased size: 220 MORE calories How long would you have to wash the car to burn about 220 calories*? 1 hour and 15 minutes *Based on 130-pound person 61
Keep an eye on your food portion sizes 62
Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice *Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also are equivalent to 1 cup milk 63
Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards 64
Portion sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball 65
Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips 66
A final word on portion control Never eat more than you can lift. ~Miss Piggy 67