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My Pyramid.gov
By: Lexy Pyles Get Fit, Stay Fit Intern
• Want to know the amount of each food group you need daily? Enter your information to find out and receive a customized food guide
• http://www.mypyramid.gov/mypyramid/index.aspx
My Pyramid Plan
My food Pyramid Plan
• Eat these amounts from each food group daily. This plan is a 2400 calorie food pattern. It is
based on average needs for someone like you.
• (A 19 year old female, 5 feet 4 inches tall, 135pounds, physically active more than 60 minutes a day.) Your calorie needs may be more or less than the average, so check your weight regularly. If you see unwanted weight gain or loss, adjust the amount you are eating
My Food Pyramid
If you want to maintain your current weight:
•
Weigh yourself about every week to check for any weight gain or loss, at about the same time of day and wearing the same amount of clothing. Keep track over several weeks. If you see consistent weight gain or loss, adjust your food intake. If you are gaining weight, cut back on the calories you are currently eating. The best way to eat fewer calories is by decreasing the amount of “extras” you are eating—added sugars, solid fats, and alcohol.
• If you are losing weight, you need to eat more calories. You can do this by slightly increasing the amount you eat from each food group.
If you are over the healthy weight range and want to gradually move
toward a healthier weight:•
Weigh yourself about every week to check for weight loss, at about the same time of day and wearing the same amount of clothing. Keep track over several weeks. If you are not losing any weight, cut back on the calories you are currently eating. The best way to eat fewer calories is by decreasing the amount of “extras” you are eating—added sugars, solid fats, and alcohol. For more information about these “extras” click here.
• For children who are overweight, the goal is reducing the rate of body weight gain, while allowing for growth and development. Check with a health care provider before placing a child on a weight-reduction diet.
If you are under the healthy weight range and want to gradually move
toward a healthier weight:•
Weigh yourself about every week to check for any weight gain, at about the same time of day and wearing the same amount of clothing. Keep track over several weeks. If you are not gaining any weight, you need to eat more calories. You can do this by slightly increasing the amounts you eat from each food group.
•
Goal of My Pyramid.gov
• Offers personalized eating plans and interactive tools to help Americans plan and access your food choices based on the 2010 Dietary Guidelines for Americans.
• http://www.mypyramid.gov/guidelines/index.html
My Pyramid tracker
• Online dietary and physical activity assessment that is completely free on my pyramid.gov
On MyPyramid Tracker’s home page, http://www.MyPyramidTracker.gov, you need to check MyPyramid Tracker System Requirements for the site before you begin.
http://www.MyPyramidTracker.gov
Check MyPyramid Tracker System Requirements for the site before you begin
On the new user registration profile page, you need to register with User ID and
Password on the site for the first-time.
Register with User ID and Password for first-time users
Once you have registered, you can login with User ID and Password when
returning to site.
Login with User ID and Password when returning to site
On the new user register profile page, you will need to 1. Enter personal
information, 2. Click on “Save Today’s Changes”, and
3. Then proceed to food intake or physical activity.
1. Enter personal information
2. Click on “Save Today’s Changes”
3. Then proceed to food intake or physical activity
On the food item entry page, you can type food name, click on “Search” button, and
select the food you ate from list.
Type food name, click on “Search,” and select the food you ate from list
Once you have entered all foods you ate yesterday, then click on “Select Quantity”
button.
Enter all foods you ate yesterday, then “Select Quantity”
It will compare your intake results to nutrient recommendations.
Compare your results to nutrient recommendations
Click on a link on the physical activity assessment page to view more
information.
For more information, click on a link
You can check your Energy Balance by comparing food intake with physical
activity.
Check your Energy Balance, comparing food intake with physical activity
Evolution of Food Pyramid
• http://www.youtube.com/watch?v=IJnGFacO3Vs
2010 Dietary Guidelines
• Updated every 5 years by the United States Department of Agriculture (USDA )and Health and Human Service(HHS).
• Goals:• -consume fewer calories• - making informed food choices• - being physically active to attain and maintain a
healthy weight• -reduce risk of chronic disease• -promote overall health.
Balancing calories to Manage Weight
• Prevent or reduce overweight and obesity through improved eating and physical activity behaviors such as:
• Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.
• Increase physical activity and reduce time spent in sedentary behaviors.
• Maintain appropriate calorie balance during each stage of life—childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age.
Food components to Reduce
• Reduce daily sodium intake to less than 2,300 milligrams (mg)
• Further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
• The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
Dietary Guideline 2010
• Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
• Replace by eating good fats found in nuts and avocados.
What are monounsaturated and polyunsaturated fatty acids.?
• Monosaccharides are simple sugars. (Mono= 1 and saccharide = sugar)
• Monosaccarides are the building blocks for disaccarides which are complex sugars.
• Examples : glucose, galactose, fructose.
• Glucose is blood sugar.
• Galactose is found in dairy products.
• Fructose can be found in fruits and vegetables
Food components to reduce continued….
• Consume less than 300 mg per day of dietary cholesterol.
• Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats.
• Reduce the intake of calories from solid fats and added sugars.
What are trans fats, partially hydrogenated oils, and other solid
fats?• Hydrogenated oil used for longer shelf life. It also
has a higher melting point, and is often used in frying and pastries.
• It is crucial to read the labels of all snack, candy, or anything in susceptible of containing oil.
Food components to reduce continued
• Limit the consumption of foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.
Food components to reduce continued….
• If alcohol is consumed, it should be consumed in moderation!!!!!
• 1 drink per day for women
• 2 drinks per day for men
• *only by adults of legal drinking age.
How much is one drink?
Dietary Guideline 2010Foods and nutrients to increase
• Increase vegetable and fruit intake.
• Eat a variety of vegetables: especially dark-greens, red/orange vegetables ,beans and peas.
Dietary Guideline 2010Foods and nutrients to increase
• Consume at least half of all grains as whole grains.
• Increase whole-grain intake by replacing refined grains with whole grains.
Dietary Guideline 2010 Foods and nutrients to increase
• Increase intake of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
Dietary Guideline 2010 Foods and nutrients to increase
• Choose a variety of protein foods, which include lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
• Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
Dietary Guideline 2010Foods and nutrients to increase
• Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets.
These foods include vegetables, fruits, whole grains, and milk and milk products.
Individuals ages 50 years and older
• Consume foods fortified with vitamin B12, such as fortified cereals, or dietary supplements.
Women who are pregnant or breastfeeding
• Consume 8 to 12 ounces of seafood per week
• Due to their high methyl mercury content, limit white (albacore) tuna to 6 ounces per week
• Do not eat the following four types of fish: tilefish, shark, swordfish, and king mackerel.
• If pregnant, take an iron supplement, as recommended by an obstetrician or other health care provider.
This is the end of tutorial. You can choose to
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