Revealing MyPyramid and the Athlete Family and Consumer Science Conference Provo, Utah June 15-16, 2009.

Revealing MyPyramid and the Athlete

Family and Consumer Science Conference

Provo, Utah

June 15-16, 2009

Revealing MyPyramid and the Athlete

By Joan Thompson, Ph.D., R.D.,C.D.

Associate Professor of Nutrition

Weber State University

Overview

• MyPyramid• The Food Groups• The health benefits of

consuming each group

• How well does the tool support sport nutrition

• Conclusions

What is MyPyramid?

• It is the 21st century Food Guide tool for Americans

• It was released by the United States Department of Agriculture in 2005

• Visit mypyramid.gov

What is MyPyramid?

• The MyPyramid is a personalized diet plan based on age, gender body weight and activity.

• There is Calorie Control provided to achieve a healthy body weight.

• It is web-based, easy to use and provides loads of nutrition information.

What is MyPyramid?

• It encourages the consumption of whole grains, a variety of vegetables, fruits, fat-free or low-fat milk or milk alternatives, low fat meat and beans, and healthy plant oils.

• It discourages the excessive intakes of sugar and solid fats, as well as a sedentary lifestyle.

What are the Food Groups?

• Grains• Vegetables• Fruits• Oils• Milk• Meat and Beans• [Discretionary Calories]

• Health Benefits: Grains reduce heart disease, neural tube defects during fetal development, and both constipation and obesity when eaten as whole grains.

Grains Make ½ whole grain represented by the Orange area

Vegetables include those high in vitamin C & A

represented by the Green area

• Health Benefits: Vegetables reduce cardiovascular disease, heart disease, stroke, type 2 diabetes, some cancers, kidney stones, and bone loss. Eating vegetables that are low in calories instead of higher-calorie foods may be useful in helping to lower Calorie intake.

Vegetables include those high in vitamin C & A

represented by the Green area

• Subgroups:

• Dark green

• orange

• legumes

• starchy

• other

Fruit include those high in vitamin C & A

represented by the Red area

• Health Benefits: Fruits reduce cardiovascular disease, heart disease, stroke, type 2 diabetes, some cancers, kidney stones, and bone loss.

Milk chose fat-free or low-fatrepresented by the Blue area

• Health Benefits: Milk products reduce the risk of low bone mass throughout the life cycle and may prevent osteoporosis.

Meat & Beans choose lean or low-fat

represented by the Purple area

• Health Implications: Foods in the meat and beans group provide nutrients that are vital for health and body maintenance. However, choosing foods from this group that are high in saturated fat and cholesterol may increase the risk for heart disease.

Oils Healthy fats

represented by the Yellow area

• Health Benefits: Oils are essential for cardiovascular health.

• Health Implications: The intake of too much increases inflammation and cancer risk.

Discretionary Calories (DC)

• Is a allocated amount of Calories from Hazardous Biological Molecules that decrease nutrient density in the diet!

• DCs are calories from solid fats and added sugars.

• For every gram of sugar count 4 Calories.• For every gram of fat count 9 Calories.

Discretionary Calories

• Solid fats: Solid fats are solid at room temperature, like butter and shortening. Solid fats come from many animal foods, can be made from vegetable oils through hydrogenation, and are found naturally in coconut and palm plant foods.

• Common solid fats are: Butter, shortening, stick margarine, and beef, chicken, and pork fat.

• Foods high in solid fats include: many cheeses, creams, ice creams, well-marbled cuts of meats, regular ground beef, bacon, sausages, poultry skin, many baked goods (such as cookies, crackers, donuts, pastries, and croissants).

• Added Sugars: Added sugars are sugars and syrups that are added to foods or beverages during processing or preparation. This does not include naturally occurring sugars such as those that occur in milk and fruits.

• Ingredients shown on food labels of processed foods indicate added sugar: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, sugar, and syrup

Discretionary Calories

Discretionary Calories

• The Allowance amounts of the DC in a food intake pattern after accounting for the Calories needed for all food groups—using forms of foods that are fat-free or low-fat and with very little added sugars.

• The discretionary Calorie allowance is small: Most adults will not be in compliance consuming 1 can of coke and a medium order of fries, as we will see.

Back to the Question?

• How well does the MyPyramid recommendations support the athlete's nutritional needs?

• The research selected four groups to evaluate: Female and Male groups of 17 years old and 22 years old with

• Female weight groups 120, 140 and 160

• Male weight groups 150, 170, 190

Research Method

• Using the MyPyramid.gov site, the calorie levels for each group of athletes was determined

• The MyPyramid food pattern was used to perform diet analyses using the ESHA Diet Analyses plus software version 8.0.

• Then sports nutrition recommendations were used to interpret the diet analysis for nutritional adequacy.

Results: My Pyramid Food Intake Patterns for Calorie Control

Calorie 2400 2600 3000 3200

Grains 8 oz 9 oz 10 oz 10 oz

Vegies 3 c 3.5 c 4 c 4 c

Fruits 2 c 2 c 2.5 c 2.5 c

Milk 3 c 3 c 3 c 3 c

M & B 6.5 oz 6.5 oz 7 oz 7 oz

Oils 7 tsp 8 tsp 10 tsp 11 tsp

DCs 362 410 512 648

Vegetable Subgroups

Calorie 2400 2600 3000 3200

Dark Green

3 c 3 c 3 c 3 c

Orange 2 c 2.5 c 2.5 c 2.5

Dry Beans

3 c 3.5 c 3.5 c 3.5 c

Starchy 6 c 7 c 9 c 9 c

Other 7 c 8.5 c 10 c 10 c

A Comparison of MyPyramid to DA+

Female MyPyramid DA Plus Calorie Prot Rec

Age 17 Cal Rec Cal Rec Differ Gm/kg

120 lbs 2400 2370 30 0.85

140 lbs 2400 2489 -89 0.85

160 lbs 2600 2608 -8 0.85

A Comparison of MyPyramid to DA+

Female MyPyramid DA Plus Calorie Prot Rec

Age 22 Cal Rec Cal Rec Differ Gm/kg

120 lbs 2400 2371 29 0.8

140 lbs 2400 2479 -79 0.8

160 lbs 2600 2587 13 0.8

A Comparison of MyPyramid to DA+

Male MyPyramid DA Plus Calorie Prot Rec

Age 17 Cal Rec Cal Rec Differ Gm/kg

150 lbs 3200 3344 -144 0.85

170 lbs 3200 3649 -449 0.85

190 lbs 3200 3955 -755 0.85

A Comparison of MyPyramid to DA+

Male MyPyramid DA Plus Calorie Prot Rec

Age 22 Cal Rec Cal Rec Differ Gm/kg

150 lbs 3000 2988 45 0.8

170 lbs 3200 3168 32 0.8

190 lbs 3200 3348 -148 0.8

A Comparison of MyPyramid to DA+: Dietary Analysis

Female Calorie Intake

Percent of My

Percent of

Protein Intake

Carb Intake

Age 17 Pyramid DA Plus Gm/kg Gm/kg

120 lbs 2213 92.2 93.4 2.1 5.2

140 lbs 2213 92.2 88.9 1.8 4.5

160 lbs 2589 99.5 99.3 1.7 4.6

A Comparison of MyPyramid to DA+: Dietary Analysis

Female Calorie Intake

Percent of My

Percent of

Protein Intake

Carb Intake

Age 22 Pyramid DA Plus Gm/kg Gm/kg

120 lbs 2213 92.2 93.3 2.1 5.2

140 lbs 2213 92.2 89.3 1.8 4.5

160 lbs 2589 99.5 100 1.7 4.6

A Comparison of MyPyramid to DA+: Dietary Analysis

Male Calorie Intake

Percent of My

Percent of

Protein Intake

Carb

Intake

Age 17 Pyramid DA Plus Gm/kg Gm/kg

150 lbs 3262 102 97.5 2.2 6.1

170 lbs 3262 102 89.4 1.8 5.4

190 lbs 3262 102 82.5 1.6 4.8

A Comparison of MyPyramid to DA+: Dietary Analysis

Male Calorie Intake

Percent of My

Percent of

Protein Intake

Carb Intake

Age 22 Pyramid DA Plus Gm/kg Gm/kg

150 lbs

3050 102 102 2.1 6.1

170 lbs

3262 102 102 1.8 5.4

190 lbs

3262 102 97.4 1.6 4.8

A Comparison of MyPyramid to DA+: Dietary Analysis

MyPyr 2400 2600 3000 3200

Cal DA 2213 2589 3050 3262

%Prot 21 19 18 17

% CHO 51 51 52 51

% Fat 29 30 30 32

%PUFA 10 9 9 10

%sugar 28 28 27 27

Gm/100 1.3 1.2 1.3 1.2

IA vit E E

IA min K+,Ca++ K+,Ca++ K+ K+

Sodium 1999 2111 2200 2267

Needed Adjustments

• By reducing total fat intake by 10 % of total calories, and

• Increasing CHO intake by 10% of total calories

• which is recommended as a sporty diet, • grams of CHO per kg bwt was put into a

better range.• This results in the following dietary

changes:

Resulting Adjustments

MyPyramid 2400 2600 3000 3200

Calorie Intake

2213 2589 3050 3262

% Prot 21 19 18 17

% CHO 61 61 62 61

% Fat 19 20 20 22Gm CHO +55 +65 +76 +82

Gm Fat -24 -29 -34 -36

Adjusted Results

Female Carbs gm/kg

Adj Carbs

Prot gm/kg

Age 17

120 lbs 5.2 6.2 2.1

140 lbs 4.5 5.3 1.8

160 lbs 4.6 5.5 1.7

Age 22

120 lbs 5.2 6.2 2.1

140 lbs 4.5 5.3 1.8

160 lbs 4.6 5.5 1.7

Male Carbs gm/kg

Adj Carbs

Prot gm/kg

Age 17

150 lbs 6.1 7.3 2.1

170 lbs 5.4 6.5 1.8

190 lbs 4.8 5.8 1.6

Age 22

150 lbs 6.1 7.0 2.1

170 lbs 5.4 6.5 1.8

190 lbs 4.8 5.8 1.6

Adjustments in My Pyramid Food Intake Patterns for the Athlete

Calorie 2400 2600 3000 3200

Grains 8oz /10 9oz /11 10oz /13 10oz /14

Vegies 3 c 3.5 c 4 c 4 c

Fruits 2c /2.5 2c /3 2.5c /3.5 2.5c /3.75

Milk 3 c 3 c 3 c 3 c

M & B 6.5oz /5.5 6.5oz /5.5 7oz /6 7oz /5

Oils 7tsp /4 8tsp /4 10tsp /5 11tsp /5

DCs 362 410 512 648

In Conclusion

• MyPyramid recommends a high protein, moderate CHO and fat diet.

• To support more rigorous activity, more carbohydrate and less fat would be recommended.

• Protein rich foods and oils needed to be reduced and grains and fruits needed to be increased.

In Conclusion

• Athletes need to consult a dietitian to be prescribed the optimal diet to support their performance.

• There is not a public sector tool available to support the athlete.