Presentation on theme: "For Parents of 2-5 year olds MyPlate. How Do I Rate?"— Presentation transcript:
For Parents of 2-5 year olds MyPlate. How Do I Rate?
What are the benefits of good eating habits? What is MyPlate? How do I use MyPlate for my family? What are easy ideas for foods my kids will like? Where do I find MyPlate? Overview
Benefits of Good Eating Habits Promotes optimal growth and development Maintains good health Breakfast eating is associated with better performance in school Establishes good lifelong eating habits and behaviors
What is MyPlate? Visual cue to remind Americans to adopt healthy eating habits Illustrates 5 food groups using a place setting Customizable (even for 2-5 year olds!)
Switch to fat- free or low- fat (1%) milk Make at least half your grains whole grains Make half your plate fruits and vegetables Balance calories: Enjoy your food but eat less Avoid over-sized portions Reduce: Sugary drinks by drinking more water Sodium Key Messages of MyPlate
Applying MyPlate to 2-5 Year Olds Balance calories Kids’ portion sizes are smaller than adults Enjoy physical activity Enjoy more fruits, vegetables, whole grains Make half the plate fruits and veggies Choose whole grains, like 100% whole wheat bread, brown rice, and oatmeal
Applying MyPlate, continued Switch to fat-free or low-fat (1%) milk Switch milk early so that your child will like it Drink water instead of sugary drinks Kids need more water, less sugary drinks Reduce sodium Read Nutrition Facts Labels and choose lower-sodium foods
Fruit Group What counts? –Any fruit or 100% fruit juice –Fresh, canned, frozen, or dried –Whole, cut-up, or pureed Make half your plate fruits and vegetables Tip for 2-5 Year olds: Try soft “finger” fruits, like bananas, peaches, and mangoes
Focus on Fruits Be a good role model Experiment with smoothies Cut fruit in easy and fun-to-eat servings Keep it simple – don’t mix fruit with other foods Include fruit as a regular part of the mealtime Look for and choose fruit options in restaurants
Vegetable Group What counts? –Any vegetable or 100% vegetable juice –Raw, cooked –Fresh, frozen, canned, or dried/dehydrated –Whole, cut-up, or mashed Make half your plate fruits and vegetables Tip for 2-5 Year olds: Try yogurt dips to “dunk” veggies in
Vary your veggies Invite your child to help in the kitchen Keep thinly cut vegetables handy Try bean dips, guacamole, & mild salsa Grow a vegetable garden Yummy Yogurt Dip 1 c. plain low-fat yogurt 1 c. light mayonnaise 1 tsp. salt-free seasoning Yummy Yogurt Dip 1 c. plain low-fat yogurt 1 c. light mayonnaise 1 tsp. salt-free seasoning
Make at least half your grains whole grains Grain Group What counts? –Any food made from wheat, rice, oats, cornmeal, barley or other grain –Two kinds: –Whole grains (whole wheat flour, bulgur, oatmeal, whole cornmeal, brown rice) –Refined grains (white flour, white bread, white rice)
Protein Food Group What counts? –1 oz. meat, poultry, fish, seafood –¼ cup cooked beans and peas –1 egg –1 Tbsp. peanut butter –½ oz. nuts or seeds Go lean with your protein
Go lean with protein Serve eggs Try peanut butter with bananas, apples, or celery Offer hummus as a snack or with a meal Use ground turkey or soy crumbles in mixed dishes Try lean turkey products for pizza, hotdogs, sausage Serve tender lean meats cut in small bites Prepare beans and peas with seasonings
Dairy Group What counts? –Milk, yogurt, and cheese –Does not include cream cheese, cream, butter –Does include calcium- fortified soymilk Choose fat-free or low-fat milk, yogurt, and cheese
Low-Fat Dairy for 2-5 year olds Choose fat-free or low-fat milk, yogurt, and cheese Gradually switch to fat-free or low-fat (1%) milk Keep small yogurt cups available for snacks or meals Offer reduced-fat cheese with some snacks or meals Cook with yogurt Make dips with yogurt Substitute yogurt for sour cream in recipes Make smoothies
MyPlate Key Messages Balancing calories: Enjoy your food but eat less Avoid oversized portions Foods to Increase: Make half your plate fruits and vegetables Make sure at least half your grains whole grains Switch to fat-free or low-fat (1%) milk Foods to reduce: Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers Drink water instead of sugary drinks
Limit Empty Calorie Foods Limit solid fats Eat less butter, stick margarine, shortening, lard Eat less cakes, cookies, pizza, hot dogs, sausages, ice-cream Choose baked, steamed, or broiled rather than fried Limit foods with partially hydrogenated oils Empty Calorie Foods: Foods with solid fats and/or added sugars but little nutritional value High in solid fats Healthier choice Regular ground beef (75% lean) Extra lean ground beef (95% or more lean) Fried chicken Baked chicken (breast without skin) Whole milkFat-free milk Apple pie and ice cream Fruit and yogurt parfait
Limit Empty Calorie Foods Limit foods and drinks with added sugar Allow few or no regular soft drinks, sports drinks, energy drinks, and fruit drinks Set a reasonable limit on candy, cakes, cookies, and ice-cream, and enjoy them in small portions Don’t use food as a reward for your child’s behavior Empty Calorie Foods: Foods with solid fats and/or added sugars but little nutritional value High in added sugar Healthier choice Sweetened applesauce Unsweetened applesauce Regular soft drink Water DonutWhole wheat bagel MilkshakeFat-free milk
Golden Rules of Feeding The parent is responsible for what, when, where The child is responsible for how much and whether 1 The parent is responsible for what, when, where The child is responsible for how much and whether 1 Be a good role model Offer a variety of healthy foods Be patient with your child Let your children serve themselves
How Will You Use MyPlate? In your small group, discuss the following: 1.What is the biggest feeding issue with your child? 2.What are some tips you learned today that may help reduce feeding issues with your 2-5 year old? 3.How do you think your child’s diet compares to MyPlate? How will you use MyPlate to help your child eat healthier?
MyPlate is Great! Why? MyPlate is easy and fun! ChooseMyPlate.gov has more resources. Set the example for your children: Balance calories Increase fruits, vegetables, and whole grains Switch to fat-free or low-fat (1%) milk Reduce sodium Drink water instead of sugary drinks Use MyPlate as a checklist
For more nutrition information Visit www.kidseatright.org for more tips, articles, and recipes!www.kidseatright.org Looking for a Registered Dietitian Nutritionist? It’s easy. Go to www.eatright.org and click, “Find a Registered Dietitian.” You can narrow your search by zip code and specialty area, such as sports nutrition, pediatric nutrition, or heart health. www.eatright.org Content expertise contributed by: This presentation was developed with an educational grant to the Academy of Nutrition and Dietetics Foundation from Dannon.