Choose MyPlate Day 2. Let’s Start with a Tip of the Day Tip of the DayTip of the Day – Choose peanuts as a snack, on salads, or in main dishes. Use them.

Choose MyPlate Day 2

Let’s Start with a Tip of the Day Tip of the DayTip of the Day – Choose peanuts as a snack, on salads, or in main dishes. Use them to replace meat or poultry, not in addition to these items. Tip of the DayTip of the Day – Choose peanuts as a snack, on salads, or in main dishes. Use them to replace meat or poultry, not in addition to these items. 2

The Former MyPyramid is now …

… MyPlate

 MyPlate is a tool designed to remind Americans to eat healthfully  MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting  MyPlate is part of a larger communications initiative based on 2010 Dietary Guidelines for Americans to help consumers make better food choices.  MyPlate is a tool designed to remind Americans to eat healthfully  MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting  MyPlate is part of a larger communications initiative based on 2010 Dietary Guidelines for Americans to help consumers make better food choices. What is MyPlate ?

Choose MyPlate “Menu” of Selected Consumer Messages 1.Balancing calories 2.Foods to increase 3.Foods to reduce 1.Balancing calories 2.Foods to increase 3.Foods to reduce

 Balancing Calories  Enjoy your food, but eat less.  Avoid oversized portions. Foods to Increase  Make half your plate fruits & vegetables.  Make at least half your grains whole.  Switch to low-fat (1%) or fat-free (skim) milk.  Foods to Reduce  Choose foods that have less sodium.  Drink water instead of sugary drinks.  Balancing Calories  Enjoy your food, but eat less.  Avoid oversized portions. Foods to Increase  Make half your plate fruits & vegetables.  Make at least half your grains whole.  Switch to low-fat (1%) or fat-free (skim) milk.  Foods to Reduce  Choose foods that have less sodium.  Drink water instead of sugary drinks. MyPlate Key Messages

Nutrient-dense foods A variety of fruits and vegetables in a rainbow of colors. Fiber-rich whole grains Low-fat or fat free milk and dairy products. Protein foods that are low in fat. Build a Healthy Plate By Choosing

SOLID FATS –Saturated fat & trans fat  heart disease –Replace with healthy unsaturated fat ADDED SUGAR –Sugar adds calories  weight gain –Choose water, 100% juice over soda SALT (SODIUM) –Raises blood pressure  hypertension –Processed foods, fast food, frozen meals –Season with spices and herbs instead of salt Cut Back

Nutrition Related Diseases A TYPICAL AMERICAN DIET TOO HIGH in: o Saturated fat o Sodium o Sugar TOO HIGH in: o Saturated fat o Sodium o Sugar TOO LOW in: o Whole grains o Calcium o Fiber Such a diet increases the risk of diseases, including: ◦ Heart Disease ◦ Diabetes ◦ Cancers (colon, prostate, mouth, throat, esophagus, lung, stomach) ◦ Osteoporosis

The Plate Reminds Us…..  Choose variety: The best meals have a balance of items from different food groups.  Half of your plate should be vegetables and fruits.  About one-quarter of your plate should be grains and one-quarter protein.  Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.  Avoid oversized portions.  Choose variety: The best meals have a balance of items from different food groups.  Half of your plate should be vegetables and fruits.  About one-quarter of your plate should be grains and one-quarter protein.  Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.  Avoid oversized portions.

Fruits Group Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. 1.Use fruits as snacks, salads or desserts. 2.Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. 1.Use fruits as snacks, salads or desserts. 2.Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables. Boys 9-131 ½ c. daily Boys 14-182 c. daily Girls 9-181 ½ c. daily

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content. 1.Dark Green Vegetables 2.Starchy Vegetables 3.Red & Oranges Vegetables 4.Beans & Peas 5.Other Vegetables Key Message: Make half your plate fruits and vegetables. Vegetables Group Boys 9-132 ½ c. daily Boys 14-183 c. daily Girls 9-132 c. daily Girls 14-182 ½ c. daily

Protein Group All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. 1.Choose a variety of different protein sources. 2.In place of some meat and poultry, choose 8 oz. seafood per week. 3.Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. 1.Choose a variety of different protein sources. 2.In place of some meat and poultry, choose 8 oz. seafood per week. 3.Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean. Boys 9-135 oz. daily Boys 14-186 ½ oz. daily Girls 9-185 oz. daily

Grains Group 1.Choose 100% whole grain cereals, breads, crackers, rice and pasta. 2.Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains. 1.Choose 100% whole grain cereals, breads, crackers, rice and pasta. 2.Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains. GrainsWhole Grains Boys 9-136 oz. daily3 oz. daily Boys 14-188 oz. daily4 oz. daily Girls 9-135 oz. daily2.5 oz. daily Girls 14-186 oz. daily3 oz. daily

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups 1.Whole Grains : Contain the entire kernel Oatmeal, Brown rice 2.Refined Grains : (Processed) dietary fiber, iron, and many B vitamins are removed during this process. White bread, White rice Grains Group

Dairy Group All fluid milk products and many foods made from milk are considered part of this food group. 1.Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Key Consumer Message: Switch to low-fat or fat-free milk. Get your calcium rich foods. All fluid milk products and many foods made from milk are considered part of this food group. 1.Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Key Consumer Message: Switch to low-fat or fat-free milk. Get your calcium rich foods. Boys 9-183 c. daily Girls 9-183 c. daily

Choose My Plate Video  https://www.youtube.com/watch?v=-J1hmmy1OB4

“Food is not nutritious until its eaten.” ~ Smarter Lunchrooms 2011 Food Is To Be Enjoyed!

Enjoy — but eat less!

“Your stomach shouldn’t be a waist (waste) basket.” ~ Author Unknown Eat until “satisfied,” not “full”

23 It takes about 20 minutes for stomach to tell your brain you’re full 23 20 minutes

Downsize portion size The bigger the portion, the more people tend to eat

25 “You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra

26 Photo courtesy of National Cancer Institute Limit foods high in sodium, added sugars, and refined grains

27 27 Photo courtesy of National Cancer Institute Eat more nutrient- dense foods

Another name for “nutrient- dense” foods is “nutrient- rich” foods

Nutrient-Dense vs. Not Nutrient Dense

Nutrient-dense vs. not nutrient-dense

Nutrient-dense foods and beverages include ALL:  Vegetables/fruits  Whole grains  Seafood  Eggs  Dry beans/peas  Unsalted nuts/seeds  Fat-free/low-fat milk/milk products  Lean meats/poultry  Vegetables/fruits  Whole grains  Seafood  Eggs  Dry beans/peas  Unsalted nuts/seeds  Fat-free/low-fat milk/milk products  Lean meats/poultry

Nutrition Facts Label doesn’t separate “added” & “naturally occurring” sugars “Added” sugars are sugars and syrups added to foods or beverages during preparation or processing  1 teaspoon sugar = about 4g of added and/or naturally occurring sugar “Added” sugars are sugars and syrups added to foods or beverages during preparation or processing  1 teaspoon sugar = about 4g of added and/or naturally occurring sugar 33

Reducing Intake of Added Sugars  Drink few or no regular sodas, sports drinks, energy drinks and fruit drinks  Instead choose water, seltzer, unsweetened tea or coffee  Eat less cookies, cake, ice cream, candy and other desserts  Select fruit for dessert  Read the nutrition facts label and ingredient label to choose products with less sugar  Drink few or no regular sodas, sports drinks, energy drinks and fruit drinks  Instead choose water, seltzer, unsweetened tea or coffee  Eat less cookies, cake, ice cream, candy and other desserts  Select fruit for dessert  Read the nutrition facts label and ingredient label to choose products with less sugar

Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern

Which food has ADDED sugar according to the ingredient list?  A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin...  B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin...  A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin...  B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin...

38 Physical activity and diet important regardless of weight!

“My idea of exercise is a good brisk sit.” ~ Phyllis Diller

How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits?  A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week)  B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)  C. Either A or B  A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week)  B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)  C. Either A or B 40

How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits?  A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week)  B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)  C. Either A or B  A. 2 hours and 30 minutes of moderate-intensive activity (i.e. 30 minutes, 5 times/week)  B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)  C. Either A or B 41

42 Moderate aerobic activity increases breathing and heart rate somewhat

Vigorous aerobic activity greatly increases heart rate and breathing

44 Limit screen time or watch and workout

45 Get active 10 minutes 3 times a day Short on time?

46 You can live as if there’s no tomorrow... … but, tomorrow will probably come …

47 “If I’d known I was going to live so long, I’d have taken better care of myself.” ~Leon Eldred

Fill half your plate with fruits & veggies

49 Pick a variety of vegetables from each vegetable subgroup

50 … all cooked beans and peas, for example: Kidney beans Lentils Chickpeas Pinto beans Did you know: The vegetable subgroup of “beans and peas (legumes)” includes...

51 Green peas Green beans The “beans and peas (legumes)” subgroup does NOT include...

What types of food are “beans and peas (legumes)” considered?  A. Vegetable  B. Protein  C. Both A and B  D. Neither A or B  A. Vegetable  B. Protein  C. Both A and B  D. Neither A or B

What type of food are “beans and peas (legumes)” considered?  A. Vegetable  B. Protein  C. Both A and B  D. Neither A or B  A. Vegetable  B. Protein  C. Both A and B  D. Neither A or B

At least half your grains should be whole grains

Bran Endosperm Germ Whole grains contain the entire grain seed or “kernel”

Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either:  51% of total weight as whole grains OR  8g of whole grains Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either:  51% of total weight as whole grains OR  8g of whole grains

3 ways to eat half whole grains 2 oz. 100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products 3 oz. 100% whole grains & 3 oz. refined-grain products 6 oz. partly whole-grain products

Which Bread is the Highest in WHOLE Grains?  A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran...  B. INGREDIENTS: whole wheat flour, water, brown sugar...  A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran...  B. INGREDIENTS: whole wheat flour, water, brown sugar...

Switching to fat-free or low-fat (1%) milk makes a difference! Whole2%1%Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved 406580 60

Which is More Nutrient Dense?  A. Fat-free and low fat (1%) milk  B. Whole milk  C. They are equally nutrient-dense  A. Fat-free and low fat (1%) milk  B. Whole milk  C. They are equally nutrient-dense

Which is More Nutrient Dense?  A. Fat-free and low fat (1%) milk  B. Whole milk  C. They are equally nutrient-dense  A. Fat-free and low fat (1%) milk  B. Whole milk  C. They are equally nutrient-dense 62

Can you guess: People ages 2 and older should reduce daily sodium intake to less than … A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics

Groups reduced to 1,500 mg  African Americans ages 2+  Adults ages 51+  People ages 2+ with high blood pressure, diabetes, or chronic kidney disease  African Americans ages 2+  Adults ages 51+  People ages 2+ with high blood pressure, diabetes, or chronic kidney disease

How much sodium is in a teaspoon of salt?  A. 1,300 mg  B. 2,300 mg  C. 3,300 mg  A. 1,300 mg  B. 2,300 mg  C. 3,300 mg 66

How much sodium is in a teaspoon of salt?  A. 1,300 mg  B. 2,300 mg  C. 3,300 mg  A. 1,300 mg  B. 2,300 mg  C. 3,300 mg 67

H ow much sodium is in 1 cup of this food?  A. 30 mg  B. 250 mg  C. 470 mg  A. 30 mg  B. 250 mg  C. 470 mg 68

H ow much sodium is in 1 cup of this food?  A. 30 mg  B. 250 mg  C. 470 mg  A. 30 mg  B. 250 mg  C. 470 mg 69

Easy Ways to Reduce Sodium  Check labels  Avoid adding salt (an exception may be when baking yeast breads)  Eat fresh foods, frozen veggies  Request salt be left off when eating out  Use other seasonings  Check labels  Avoid adding salt (an exception may be when baking yeast breads)  Eat fresh foods, frozen veggies  Request salt be left off when eating out  Use other seasonings 70

Reduce sugar-sweetened beverage intake:  Drink fewer sugar-sweetened beverages  Consume smaller portions  Substitute water, unsweetened coffee and tea, and other beverages with few or no calories  Drink fewer sugar-sweetened beverages  Consume smaller portions  Substitute water, unsweetened coffee and tea, and other beverages with few or no calories

Portion Distortion  A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.  A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. Many foods that come as a single portion actually contain multiple servings.  A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.  A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. Many foods that come as a single portion actually contain multiple servings.

Get Wise to Portion Size  https://www.youtube.com/watch?v=dV8dxJKyrQw

Questions? 76

Choose MyPlate Day 2. Let’s Start with a Tip of the Day Tip of the DayTip of the Day – Choose peanuts as a snack, on salads, or in main dishes. Use them.

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Choose MyPlate Day 2. Let’s Start with a Tip of the Day Tip of the DayTip of the Day – Choose peanuts as a snack, on salads, or in main dishes. Use them.

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Presentation on theme: "Choose MyPlate Day 2. Let’s Start with a Tip of the Day Tip of the DayTip of the Day – Choose peanuts as a snack, on salads, or in main dishes. Use them."— Presentation transcript:

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