Foundations of Nutrition –
MyPyramid
Welcome!
Presented by:
Partner: California Department of
Education, Nutrition Services Division
Foundations of Nutrition – MyPyramid
Objectives
 Describe the role of the food guidance system,
MyPyramid.
 Identify the basic MyPyramid concepts,
recommended food groups, portion sizes, and
daily amounts of each group.
 Create a tailored diet plan, and assess intakes
according to individualized needs.
 Take home lessons and resources to bring
MyPyramid to the classroom.
History of USDA’s Food Guidance
1916
Food for
Young
Children
1940s
1950s-1960s
1970s
1992
2005
MyPyramid
www.healthierus.gov/dietaryguidelines
Key Messages

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Activity
Variety
Moderation
Proportionality
Be Active!
ACTIVITY
Represented
by the steps
and the person
climbing them.
Be Active!
Moderate:
Vigorous:
 Walking briskly (about 3½
mph)
 Running/jogging (5 mph)
 Hiking
 Bicycling (more than 10
mph)
 Gardening/yard work
 Swimming (freestyle laps)
 Dancing
 fast (4½ mph)
 Golf
 Heavy yard work, such as
chopping wood
 Bicycling (less than 10
mph)
 Weight training (general
light workout)
 Weight lifting (vigorous
effort)
 Basketball (competitive)
Eat a Varied Diet!
VARIETY
Grains
Vegetables
Fruit
O
I
L
S
Milk
Meat &
Beans
Anatomy of MyPyramid
PROPORTIONALITY
Anatomy of MyPyramid
MODERATION
MyPyramid Worksheet
Grain Group
Recommended Daily
Intake of Grains:
 Females
 Sedentary:
 Active:
5 oz. – 6 oz. equivalents
7 oz. – 8 oz. equivalents
 Males
 Sedentary:
 Active:
6 oz. - 8 oz equivalents
10 oz equivalents
One Grain Equivalent
Equals:



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
1 slice bread
1 tortilla
1/2 cup rice, pasta,
cooked cereal
1 oz. dry cereal
1 small roll or
muffin
Make Half Your
Grains Whole
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Whole-wheat flour
Bulgur (cracked wheat)
Oatmeal
Whole cornmeal
Brown rice
Kasha (buckwheat groats)
Vegetable Group
Recommended Daily
Intake of Vegetables:
 Females
 Sedentary:
 Active:
2 - 2½ cups
3 cups
 Males
 Sedentary:
 Active:
2 ½ - 3 cups
3½ - 4 cups
Vary Your Veggies
As mentioned in the
Dietary Guidelines, eating
vegetables from each of
the sub-groups is
recommended:
» Dark green
vegetables
» Orange vegetables
» Legumes
» Starchy vegetables
» Other vegetables
Fruit Group
Recommended Daily
Intake of Fruit:
 Females
 Sedentary:
 Active:
1½ -2 cups
2 cups
 Males
 Sedentary:
 Active:
2 cups
2.5 cups
One Cup Equivalent of
Fruit Equals:

Fresh, frozen, canned,
and dried fruits and
fruit juices

1 cup of fruit or 100%
fruit juice

1/2 cup of dried fruit
Focus on Fruits
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Variety is key!
Good sources of
carbohydrates and fiber.
Unless added, low in fat and
sodium.
Rich in phytochemicals.
Juices are OK - limit use.
Recommended Daily Intake
of Calcium-Rich Foods:
 Females
 Sedentary:
 Active:
3 cups
3 cups
 Males
 Sedentary:
 Active:
3 cups
3 cups
One Cup Equivalent of
Calcium-Rich Foods Equals:
 1 cup of milk or yogurt
 1 1/2 ounces of natural
cheese (such as
Cheddar or Mozzarella)
 2 ounces of processed
cheese (such as
American)
Get Your
Calcium Rich Foods
 Focus on fat-free or low-fat milk.
 Drink fat-free or low-fat milk with meals and
snacks.
 Choose low-fat cheeses.
 Use milk to make hot cereals.
 Have low-fat yogurt as a snack.
 Use lactose-free products if needed.
 Select non-dairy high-calcium foods and
beverages if desired.
Meat and Bean Group
Recommended Daily Intake of
Meat and Beans
 Females
 Sedentary:
 Active:
5 – 5 ½ oz equivalents
6 - 6½ oz equivalents
 Males
 Sedentary:
 Active:
5 ½ - 6½ oz equivalents
7 oz equivalents
A Ounce Equivalent of the
Meat and Beans Group
Equals:
 1 ounce of lean meat, poultry, or
fish
 1 egg
 1 Tbsp. peanut butter
 1/4 cup cooked dry beans
 1/2 ounce of nuts or seeds
Go Lean With Protein:
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Select leanest cuts of meat
Trim all fat and remove skin
Broil, roast, or boil
Limit luncheon meats
Eat fish and beans often
Select omega-3 rich fish more
often
 Include nuts
Additional Tips for
Making Healthy Choices
Fats and Oils
 Use vegetable oils rather than solid fats.
 Substitute nuts for meat or cheese as snack
or in a meal.
 Use Nutrition Facts to select foods low in
saturated fat, trans fat and cholesterol.
 Select foods prepared with little or no fat or
oil.
Quick Check Pyramid Groups
and Portion Sizes
 The MyPyramid
Relay
MyPyramid Worksheet
Personalization
1. Determine your calorie
needs based on:
• Gender
• Age
• Activity
2. Use the table in your
packet or go to
www.MyPyramid.gov
3. Values based on calories
needed to maintain a
healthy body weight.
MyPyramid Worksheet
Gradual Improvement
GRADUAL
IMPROVEMENT
Take small steps
each day to
improve diet and
lifestyle
Children have never been very good at
listening to their elders, but they have never
failed to imitate them.
James Baldwin
Portions of this PowerPoint were adapted from:
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USDA Food Guidance System, MyPyramid – Peer to Peer PowerPoint, United States
Department of Agriculture’s Center for Nutrition Policy and Promotion
Linda B. Bobroff, Ph.D., RD, Professor and Extension Nutrition Specialist, Dept. of Family,
Youth and Community Sciences, IFAS, University of Florida, June 2005
Spending Your Calorie Salary, University of Nebraska – Lancaster County Extension.
Portion Distortion, National Heart, Lung, and Blood Institute, NIH. Available at:
http://hin.nhlbi.nih.gov/portion
Additional Information and
Classroom Resources
MyPyramid Information:

www.mypyramid.gov – official website of the new food guidance system

www.nutrition.gov - federal portal to many nutrition and health Web sites

www.nal.usda.gov/fnic - reliable nutrition resources for consumers and
professionals
Classroom Resources:

www.dairycouncilofca.org – free instructional resources for grades 1 and 2, 4
and 5, and Middle School

www.californiaprojectlean.org – free downloadable curricula and online
interactive resources for high school

www.californiahealthykids.org – free loan of curricula and DVDs for
kindergarten through grade twelve
Foundations of Nutrition
MyPyramid
Thank you!
Contact:
Partner:
California
Department of
Education,
Nutrition
Services Division
This program was developed by the California Department of Education’s Nutrition
Services Division, with funding from The California Endowment. Revisions were
completed with funds from the California Department of Public Health, Network for a
Healthy California, funded by the United Sates Department of Agriculture’s
Supplementary Nutrition Assistance Program (formerly the Food Stamp Program).
These institutions are equal opportunity providers and employers. In California, food
stamps provide assistance to low-income households, and can help buy nutritious
foods for better health. For food stamp information, call 1-877-847-3663. For
important nutrition information visit www.cachampionsforchange.net
Welcome and Introductions
• Susan Bogert
• Regional Network Los Angeles
• Anna Luciano
• Regional Network Orange County