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My Pyramid Meaning: Moderation

http://edis.ifas.ufl.edu/ ( Publisher's URL )
University of Florida Institutional Repository IFAS
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Material Information

Title:
My Pyramid Meaning: Moderation
Physical Description:
Fact sheet
Creator:
Claudia Peñuela
Publisher:
University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication:
Gainesville, Fla.
Publication Date:

Notes

Acquisition:
Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status:
Published
General Note:
"First published October 2010."
General Note:
"FCS8928"

Record Information

Source Institution:
University of Florida Institutional Repository
Holding Location:
University of Florida
Rights Management:
All rights reserved by the submitter.
System ID:
IR00003549:00001

MISSING IMAGE

Material Information

Title:
My Pyramid Meaning: Moderation
Physical Description:
Fact sheet
Creator:
Claudia Peñuela
Publisher:
University of Florida Cooperative Extension Service, Institute of Food and Agriculture Sciences, EDIS
Place of Publication:
Gainesville, Fla.
Publication Date:

Notes

Acquisition:
Collected for University of Florida's Institutional Repository by the UFIR Self-Submittal tool. Submitted by Melanie Mercer.
Publication Status:
Published
General Note:
"First published October 2010."
General Note:
"FCS8928"

Record Information

Source Institution:
University of Florida Institutional Repository
Holding Location:
University of Florida
Rights Management:
All rights reserved by the submitter.
System ID:
IR00003549:00001


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Full Text

PAGE 1

FCS8928 1. This document is F CS8928 one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published October 2010 2. Claudia Peuela, EFNEP Assistant in Nutrition and Karla P. Shelnutt, PhD, RD, assistant professor Department of Family, Youth and Community Sciences; Institute of Food and Agricultural Sciences; University of Florida; Gainesville, FL 32611 The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with nondiscrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A.&M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Millie Ferrer Chancy Interim Dean. MyPyramid Message: Moderation1 Claudia Peuela and Karla P. Shelnutt2 Moderation is represented in the MyPyramid symbol by the narrowing of the colored food bands from the bottom to the top. Foods located at the bottom of the pyramid are more nutrient dense. Nutrient-dense foods contain lots of vitamins and minerals and fewer calories. Foods with more added sugar and solid fats are found higher up the bands. You should choose more foods from the base of the pyramid. Ways to Practice Moderation To practice moderation in your diet, choose foods from the base of MyPyramid that are fresh ; less processed ; higher in fiber, vitamins an d minerals ; and low in calories. Here are some examples of foods at the base of each food group: Grain s : whole grains, oatmeal, popcorn, and brown rice Vegetables : any vegetables especially dark green and orange vegetables such as collard greens carrots, and sweet potatoes Fruit s : banana, berries, grape fruit, and kiwi fruit Milk: fat free milk and milk products Meat and Beans : lean cut s of beef, poultry, fish beans and peas Oils: olive, corn, canola oils Fact: oils are not a food group but small amount s are needed for good health Choose healthier foods from the middle of MyPyramid. Foods at this level are more processed and contain more salt, added sugar, and fat and less fiber than foods from the base. P ay special attention to how much of the se foods you eat Here are some examples of foods from the middle of each food group: Grain s: r efined pasta, ready to eat cereal s low in added sugar Vegetables : vegetable juice, low-sodium canned vegetables. Fruit s : fruit juices, dried fruits, and canned fruits in 100% juice or light syrup Milk: frozen yogurt low and reduced fat milk and cheeses Meat and B eans: waln uts, roasted beef, and fish such as salmon Oils: nuts, avocado, and oilbased salad dressing Limit food choices from the top of MyPyramid. They are highest in fat salt, and added sugar and low est in the nutrients needed for good health.

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MyPyramid Message: Moderation page 2 October 2010 Many of the se foo ds are pre pared with rich sauces, and are deep fr i ed and bread ed Here are some examples of foods from the tip of each food group Grain s: cookies Vegetables: vegetable pies and creamy style corn Fruit s : cherry pie Milk : ice cream and pudding Meat and Beans : peanut butter and lunch meat s Oils: margarine Lets Try an Exercise Using the food list below, fill the following table with foods that belong at the t op, middle or base of the MyPyramid food groups. Remember, foods that are highly processed an d high in solid fat and added sugar belong at the t op. But f oods that are nutrientdense with little or no solid fat and added sugar and those low in calories are found at the base. Finally all others fit in the middle fat free milk apple croissants fried chicken wings whole grain spaghetti raw broccoli apple pie whole milk canola oil chicken roasted c hicken grilled without skin 2% milk lowfat mayonnaise broccolifried, breaded soft margarine spaghetti enriched added salt broccoli with sauce apple sauce Grains Vegetables Fruits Oils Milk Meat and Beans To p Middle B ase R eferences United States Department of Agriculture, MyPyramid.gov. MyPyramid Basics [Online]. Available at http://www.mypyramid.gov/