My Pyramid.gov
By: Lexy Pyles Get Fit, Stay Fit
• 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, 135
pounds, 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/guideli
nes/index.html
My Pyramid tracker
• Online dietary and physical activity
assessment that is completely free on my
pyramid.gov
http://www.MyPyramidTracker.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.
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
1. Enter
information, 2. Click on “Save Today’s
personal
information
Changes”, and
Click on “Save
3. Then proceed to food intake2.Today’s
or
Changes”
physical activity.
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=IJnGFacO3
Vs
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 2010
Foods and nutrients to increase
• Increase vegetable and fruit intake.
• Eat a variety of vegetables: especially darkgreens, red/orange vegetables ,beans and
peas.
Dietary Guideline 2010
Foods 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 2010
Foods 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.
The End
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