Showing MyPyramid .

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Showing MyPyramid Karen Sherbondy, RD, LD FNEP Special Projects Coordinator University of Missouri Extension

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Questions About… .. Hues in MyPyramid How Do Foods Fit and Why? Oils Discretionary Calories Portion Sizes Differences in Nutrient Needs

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Answers . . . Session dialog Handouts Developmentally Appropriate Responses to MyPyramid Questions Teaching MyPyramid Portion Sizes

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MyPyramid Colors that cooperate (visual specialists and USDA) No shrouded importance in the shading decided for a gathering Did not need red for Meat and Beans Group Did not have any desire to infer red meat

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O MEAT & BEANS I GRAINS VEGETABLES FRUITS MILK L S Anatomy of MyPyramid Variety 6 shading groups speak to the 5 distinctive nutrition classes and oils Foods from all hues are required day by day

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O MEAT & BEANS I GRAINS VEGETABLES FRUITS MILK L S Anatomy of MyPyramid PROPORTIONALITY Different nutrition type groups appeared by changed Widths are a general manual for extents

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How Do Foods Fit and Why? Grains Based on flour reciprocals Milk Based on calcium content Meat and Beans Based on protein content

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How Do Foods Fit and Why? Natural products Based on significant supplements (potassium, fiber, Vitamin C, folate) Vegetables Based on real supplements (potassium, fiber, Vitamins A, C, E and folate) Potato and potato contribute vegetable gathering (same vegetable)

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Tomato-Fruit or Vegetable? Naturally an organic product A tomato is the ovary , together with its seeds , of a blossoming plant

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Tomato-Fruit or Vegetable? Utilized like a vegetable from a culinary point of view Typically filled in as a supper, or part of a principle course of a feast It would be viewed as a vegetable (a culinary term which has no herbal significance)

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Tomato-Fruit or Vegetable? See Responses freebee for clarification MyPyramid-Vegetable Group

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Why Are Beans in 2 Groups? In both Vegetable and Meat and Beans Group Couldn\'t suggest nuts and beans as exchanges in meat aggregate in view of their higher calories-Person would have an excessive number of calories if picked all their meat ounce counterparts as nuts

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Beans Can consider a bit either Vegetable Group or Meat and Beans Group Can\'t include a similar bit 2 bunches OR

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How Do We Count Bacon? "As per the USDA-ARS Pyramid Servings Database, bacon has some meat servings in addition to a considerable measure of strong fat. So it can "check" in the meat bunch, however should likewise be considered as a wellspring of strong fat." Trish Britten, USDA, Center for Nutrition Policy and Promotion

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Bacon Counts as both meat and strong fat Technically can "number" in the Meat and Beans Group Is a strong fat Counts as optional calories 2 cuts 1 ½ tsp (6 gm) strong fat 85 calories 55 calories from fat Protein-6 gm

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So Which Is It? A few nourishments are exceptionally befuddling where do we number them? Actually, a sustenance might be characterized in a specific nutritional category Need to take a gander at measure of optional calories nourishment contains Emphasize the most supplement thick, more beneficial decision most of the time

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Examples Potato chips-Vegetable Ice cream-Milk Bacon-Meat

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Would You Choose This Meal? 3 nutritional categories however are these the best decisions?

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Remember . . . The Dietary Guidelines accentuate bring down fat decisions and keeping calories in adjust

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Why Is It Important to Consume Oils? Most fats we eat ought to be polyunsaturated (PUFA) or monounsaturated (MUFA) fats Oils are the real wellspring of MUFAs and PUFAs in the eating routine PUFAs contain basic unsaturated fats Fatty acids that are vital for wellbeing

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Oils Because oils contain these basic unsaturated fats, there is a stipend for oils in MyPyramid isolate from the optional calorie remittance

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Oils Not a nutrition class yet require some every day for good wellbeing Yellow band on MyPyramid speaks to requirement for oils

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Oils Fats that are fluid at room temperature Come from a wide range of plants and from fish

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Oils Most oils are High in monounsaturated or polyunsaturated fats Low in soaked fats From plant sources (vegetable and nut oils) Do not contain any cholesterol No sustenances from plants sources contain Cholesterol is from creature fat

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Oils Common oils Canola oil Corn oil Cottonseed oil Olive oil Safflower oil Soybean oil Sunflower oil Oils utilized for the most part as flavorings Walnut oil Sesame oil

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Oils Foods actually high in oils Nuts Olives Some fish Avocados

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Oils Foods that are basically oil include: Mayonnaise Certain plate of mixed greens dressings Soft (tub or crush) margarine with no trans fats

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Oils Tropical oils (coconut oil, palm and palm bit oil) are high in immersed fats Should be thought to be strong fats = Solid Fat

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Solid Fats Solid fats Solid at room temperature Examples-spread and shortening Come from numerous creature nourishments Can be produced using vegetable oils through a procedure called hydrogenation

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Solid Fats Some regular strong fats are: Butter Beef (fat, suet) Chicken fat Pork fat (grease) Stick margarine Shortening

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What\'s the Difference? All fats and oils are a blend of soaked unsaturated fats and unsaturated fats Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats

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What\'s the Difference? Strong fats contain more soaked fats and additionally trans fats than oils Saturated fats, trans fats, and cholesterol tend to raise "awful" (LDL) cholesterol levels in the blood Increases chance for coronary illness

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But Remember. . . . Oils still contain calories Amount of oil devoured should be constrained to adjust add up to calorie consumption Nutrition Facts mark gives data to help us settle on shrewd decisions

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Amount of sustenance  Teaspoons /grams  Approximate  calories  Approximate  calories Amount of oil Calories from oil Total calories Oils: Vegetable oils, (for example, canola, corn, cottonseed, olive, shelled nut, safflower, soybean, and sunflower) 1 Tbsp 3 tsp/14 g 120 Foods rich in oils: Margarine, delicate ( trans fat free) 1 Tbsp 2 ½ tsp/11 g 100 Mayonnaise 1 Tbsp 2 ½ tsp/11 g 100 Mayonnaise-sort plate of mixed greens dressing 1 Tbsp 1 tsp/5 g 45 55 Italian dressing 2 Tbsp 2 tsp/8 g 75 85 Thousand Island dressing 2 Tbsp 2 ½ tsp/11 g 100 120 Olives, ready, canned 4 huge ½ tsp/2 g 15 20 Avocado* ½ med 3 tsp/15 g 130 160 Peanut butter* 2 T 4 tsp/16 g 140 190 Peanuts, dry roasted* 1 oz 3 tsp/14 g 120 165 Mixed nuts, dry roasted* 1 oz 3 tsp/15 g 130 170 Cashews, dry roasted* 1 oz 3 tsp/13 g 115 165 Almonds, dry roasted* 1 oz 3 tsp/15 g 130 170 Hazelnuts* 1 oz 4 tsp/18 g 160 185 Sunflower seeds* 1 oz 3 tsp/14 g 120 165 How Do I Count the Oils?

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What About Calories? Think about your calories like a spending Extras or optional calories Essentials (IF you have any left to spend!)

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Essential Calories Essential calories-the base calories required to meet your supplement needs Best supplement decisions are sustenances with minimal measure of fat No additional sugar

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Definition: "Supplement thick" Foods "Supplement thick" nourishments give generous measures of vitamins and minerals and generally less calories. They are low in optional calories!

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Question Which sustenance is more "supplement dense"and low in "optional calories"? 2 cuts entire wheat bread 1 medium croissant

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Answer 2 cuts of entire wheat bread are more "supplement thick" and have no "optional calories" 1 medium croissant has 230 calories; 95 of the calories are "optional calories" 2 cuts entire wheat bread have 140 calories and NO "optional calories"

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So Many Choices. . . Contingent upon the nourishments you pick, you might have the capacity to spend a bigger number of calories than the sum required to meet your supplement needs

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So Many Choices. . . On the off chance that you pick admirably, you may have a few calories left subsequent to meeting your supplement needs. . . These are your optional calories

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Spending Discretionary Calories These calories are the "additional items" that can be utilized on extravagances: Foods with included sugar Foods higher in fat Alcohol (with some restraint) More nourishment from a nutrition type

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Recommended Foods Versus Discretionary Calories Recommended sustenances are: Lowest fat type of nourishment No additional sugar Discretionary calories may include: Higher fat types of nourishment Foods with included sugar Alcohol (in MODERATION) Increased admission from nutritional categories Most strong fats and all additional sugar calories are optional calories

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"Optional calories" is a term utilized as a part of MyPyramid suggestions …

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Discretionary Calorie Range 100-700 calories Depends on Age Gender Activity level

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Most Discretionary Calorie Allowances Are Very Small Many individuals just have 100 to 300 optional calories – particularly the individuals who aren\'t physically dynamic

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Here\'s what number of optional calories MyPyramid prescribes …

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MyPyramid Discretionary Calories

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Some People Don\'t Have Any Discretionary Calories Many individuals thoroughly go through their optional calories by picking higher fat and included sugar nourishments in every nutrition class, for example, Higher fat types of f

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