MyPyramid.gov

What is My Pyramid?

It is a food guide from the USDA and the Department of Health and Human Services which deals with specific amounts of foods that will help individuals maintain health and meet DRI’s The Dietary Guidelines for Americans 2005 reflects the general consensus of the most current scientific knowledge available. This is updated every 5 years and for the general public over 2 years. MyPyramid translates these principles of the 2005 Dietary Guidelines. It was developed to carry the messages of the guidelines and to make Americans aware of improvement in nutrition, health benefits, physical activity, and lifestyle behavior. These are intended as broad guidelines. The nine guidelines as of 2005:

• Adequate Nutrients within Kcalorie needs
• Weight Management- Lose weight and to aim for slow, steady weight, about 1 pound a week
• Physical Activity - at least 30 minutes a day most days of the week
• Encouraging Foods Groups- consume sufficient amount of fruits, veggies, whole grains, and dairy products
• Fats- stay between 20-35% of total daily calories
• Carbohydrates- 45-65% of calories
• Sodium and Potassium-Consume less than 2,300mg of sodium per day
• Alcoholic Beverages- in moderation( 1 drink per day for women, and 2 drinks a day for men) - one drink is: 12oz beer, 5oz wine, 1.5oz hard liquor 80 proof
• Food Safety- avoid foodborne illness, right cooking temperatures, raw foods, sanitation

The intent of MyPyramid is to show you how to get nutrients and avoid excess in certain food components. The goals of MyPyramid is to provide 1,000 to 3,200 Calories per day, Provide 100% of DRI for Proteins, Vitamins, and Minerals; to increase fiber intake, and limit total amount of fat intake- 30% of total calories per day. Concepts of MyPyramid are: Activity, Moderation, Proportionality, Variety, Gradual Improvement, and One size does not fit all: You have to find what fits and works for you within the guidelines. The food groups are grouped by the nutrients they provide and by typical use in a meal.

Food Groups

The food groups are: Grains, Vegetables, Fruits, Milk, and Meat (Including beans)

Grains: 6 oz every day: Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day. 1 oz= 1 slice of bread, about 1 cup of breakfast cereal, 1 small muffin, or 1/2 cup of cooked rice, cereal, or pasta. Grain products: any food made from wheat, rice, oats, cornmeal, barley, another any cereal grain, bread, pasta, oatmeal, tortillas, and grits. Grains have two subgroubs: Whole grains and refined grains. Refined grains have been milled; which removed the bran and germ- which also removes dietary fiber, iron, and many B vitamins. Major Contribution(s): Thiamin, Folate, Magnesium, Iron, Copper, Carbohydrate, and Fiber. Grain Subgroups (Whole Grains): Folate, Magnesium, Iron, Copper, Carbohydrate, and Fiber. Grain Subgroups:(Enriched Grains) Folate, Thiamin, and Carbohydrates.

Vegetables: 2.5 cups every day: Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange vegatiables like carrots and sweet potatoes. Eat more dry beans and peas like pinto beans, kidney beans, and lentils. 1 cup vegetables= 1 cup cut-up raw or cooked vegetables, or 1 cup 100% vegetable juice. Vegetables are put into 5 subgroups: Dark greens, orange veggies, dry beans/peas, starchy veggies, and other(onions, celery, mushrooms, etc.) Most veggies are low in calories and fat. Major Contribution(s): Vitamin A

Fruits: 2 cuos every day: Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Eat easy of fruit jucies(They are usually loaded with sugar and artificial sweeteners) 1 cup= 1 cup cut-up or cooked fruit or 1 cup 100% fruit juice. Most fruits are low in calories, fat, and sodium. Major Contribution(s): Vitamin C

Milk: 3 cups every day: Kids ages 2- 8, it’s 2 cups Go low-fat or fat-free milk, yogurt, and other milk products. If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortifed foods and beverages.  cup= 1 cup milk or yogurt, 1.5 oz natureal cheese, or 2 oz processed cheese. Milk products help build and maintain bone mass and bone growth in youth.  Major Contribution(s): Riboflavin, Vitamin B12, Calcium, and Phosphorus. And can be a good source of: Vitamin D, Potassium, and Protein.

Meat and Beans: 5.5 oz every day: Choose low-fat or lean meats and poultry. Bake it, broil it, or grill it. Vary portein routine-choose more fish, beans, peas, nuts, and seeds. 1oz= 1 oz lean meat, poultry, or fish; 1 egg, 1/4 cup cooked dry beans or tofu, 1 tablespoon peanut butter, or 1/2 oz nuts or seeds. Should try to eat lean proteins, for some meats can be high in cholesterol. Many meats are high in saturated fat. Major Contribution(s): Niacin, Vitamin B12, Zinc, and Protein.

Oils and soft Margarine’s- Major Contribution(s): Vitamin E, Linoleic acid, and Alpha-Linolenic acid. Oils include vegetable oils. May come from mayo, dressings, and olives. Oils are high in calories, 120 calories per tablespoon- should all be limited.

Daily Allowance for oils:

The Dietary Reference Intakes (DRI) daily intake:

Sources:
MyPyramid
USDA

Brefere, Lisa M. and Karen Eich Drummon. (2007) Nutrition for Foodservice and Culinary Professionals. (6th ed.) New Jersey: John Wiley & Sons, Inc.

Posted under Food Talk, Health/Fitness, Proteins

Here is a small guide to some of the top lean beefs. Portion size = 3 Ounces Cooked serving. Daily Value Based on a 2,000- calorie intake from USDA

Here is a quick picture of the cow and where these cuts come from:

Beef Cuts

Posted under Proteins

Kilocalorie

Food energy, and the energy needs of your body, are measured by units of energy called Kilocalories. The number of kilocalories is measured in a food by burning a weighed portion of that food and measuring how much heat it produces. A Kilocalorie is also known as what we all call it: a Calorie. The media shortened Kilocalorie to Calorie but it’s not correctly stated. When you say that your steak has 300 Calories, you really mean 300 Kilocalories. It takes 1 Calorie to raise the temperature of 1 kilogram of water.

How To Count Calories in Food

Carbohydrates have 4 Calories per gram
Proteins have 4 Calories per gram
Alcohol has 9 Calories per gram and
Lipids(Fat) have 7 Calories per gram

Next time you look at a label pay attention to how many grams of each of these 4 categories there are, multiply each category for either 4,7, or 9 depending on what it is and whoa la- there is your overall Calories.
So lets say your have a food that has 2 grams of protein and 3 grams of fat. 2×4= 8 Calories for protein. 3×7= 21 Calories of fat. So 29 Calories are altogether in this food. It’s quite simple really.

When it comes to dieting, it matters upon how many Calories you take in and burn back off. It doesn’t completely matter what these Calories come from, of course too much fat will go to your buns so it does have it’s limits. But the idea is Calorie counting. In order for your body to function (Kind of like a car needing gas) your body’s energy comes from the foods you eat- Calories. So those no carb diets and taking in hardly any Calories is hurting you more than it’s helping.

How Does Your Body Use Energy

Your body ‘burns’ energy (Calories) broken down like so:
60% basal metabolism
30% physical activity
10% digestion of food and absorption of nutrients
= 100% For each day.

Basal Metabolism(BMR)

Basal metabolism(BMR) is the energy that your body needs at rest and awake. More physical activity, the more energy needed to digest and absorb food. Your own BMR depends on several factors including:

• Gender -Men have a higher BMR than women because of muscle mass.
• Age - Young ones tend to be higher active and have growing bodies that need more energy. And older you get the more fat tissue you gain and more muscle loss occurs. BMRs declines about 2% per decade after 30.
• Growth- Pregnant women and children have higher BMRs
• Height- Tell people have higher BMRs than shorter people due to more body mass  and lose body heater faster.
• Temperature- BMRs change due to weather to keep up with cooling down and warming up your body temperature, this also is true to having fevers, which raise your BMR by 7% for each 1 degree Fahrenheit above normal- stress can affect your BMR also from the secreting if hormones.
• Exercise- BMR is increased for several hours after exercising. Things like smoking and caffeine can increase energy expediture.
• Sleep- BMRs are lowest during sleep.

Your level of activity (Moderate physical activity VS Vigorous) will influence your BMR. The more energy you burn (More calories burn) the more calories that you need. (BMR is higher) Like a bed ridden person VS an athletic person in training will have a HUGE difference.

Gaining and Losing 1 pound

To lose or gain weight you have to consume or burn 3500 calories- which helps to explain why our weights alter a pound or two back and forth so easily. 1 pound of body fat equals 3500. To understand more clearly- say your BMR is 1500 Calories a day and you take in an extra 250 calories a day in any 14 days (Or longer if these Calories slowly add up and are not burned back off) which equals 3500. Now lets say that you start working out more and you burn an extra 100 Calories a day that you don’t usually burn (from that 1500 Calories you take in a day) in 7 weeks (500 calories a week- saying you work out 5 days a week) you would have lost 1 pound. Of course to lose more than that you have to burn more than that, which is why exercise is so important. Physical Activity is the best way to burn Calories. Of course you burn Calories by doing every little thing you do, by moving, talking, sleeping, anything you burn Calories. So next time you have to park so far away, think of it as a gift to walk that extra few steps is to burn that extra little bit more. It also takes more exercise for someone of a small weight like 120lbs VS someone who weights 170lbs. Lets say both of these two people and their two different weights go swimming for an hour. 120lbs would burn about 380 Calories in the time period, while the 170lbs body weight would burn 540 Calories within an hour.

Calculating your BMR

There are several ways to calculate your BMR or to see how many calories you should be consuming a day. If you consume too many- you will gain weight. If you consume too little you can gain also from your body thinking that it’s starving and holding onto that energy.

One way to calculate your BMR is: taking your weight and multiplying it by 10 Calories per pound for women, 11 for men. So 150lb women’s BMR would be (150 pounds x 10 calories per pound(or 11 for men)) 1500. To lose weight, eat a little below that range like 1300-1400 a day instead. To gain weight, eat more than 1500 a day.

Of course there is more ways to calculate your BMR and each will give you a different answer, one way to figure out your range is to average your answers together.

Another way:
1) Take your weight and multiply by 10.9 for males by 9.8 for females. (These numbers are based on a BMR factor of 1 kilocalorie of body weight per hour for men and .9 for women.) 150lb women x 9.8= 1470 kcalories.
2)Next determine what your level of activity is:

• Very light activity- spend most of your day seated or standing.
• Light activity- spend most of your day up and about moving around such as cleaning house.
• Moderate activity- You exercise in physical activity for at least an hour ever other day or if your job requires some physical work.
• Heavy activity- If you work in manual labor, like construction.

When you have picked your level of activity multiply it by the following:
Very Light(male & female): Multiply by 1.3
Light(male): by 1.6
Light(female): by 1.5
Moderate(male): by 1.7
Moderate(female): by 1.6
Heavy(male): by 2.1
Heavy(female): by 1.9

So the 150 pound women was 1470 x (light activity) 1.5= 2205 kcalories needed daily.

This one seems a little high for the average person women. Women are usually closer to 1500 while men are closer to 2000 or more.

Here is another way to calculate your BMR:

Step one is to calculate your BMR with the following formula:
For Adults only:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Then: If you are…

• Sedentary : BMR x 20 percent
• Lightly active: BMR x 30 percent
• Moderately active: BMR x 40 percent
• Very active: BMR x 50 percent
• Extra active: BMR x 60 percent

Add this number to your BMR.

—————————————————

Remember all of these calcluations will tell you around about how calories a day to take in to maintain your current weight, you will need to adjust your calorie intake depending on wanting to lose or gain weight. It is not recommended for women to eat less than 1400 calories a day or 2000 for men.

Sources:
Brefere, Lisa M. and Karen Eich Drummon. (2007) Nutrition for Foodservice and Culinary Professionals. (6th ed.) New Jersey: John Wiley & Sons, Inc.
Duyff, Roberta Larson MS, RD, FADA, CFCS (2006) Complete Food and Nutrition Guide. (3rd ed.) New Jersey: John Wiley & Sons, Inc.

Posted under Food Talk, Health/Fitness