Presentation on theme: "“Get Your Plate in Shape” March is National Nutrition Month."— Presentation transcript:
“Get Your Plate in Shape” March is National Nutrition Month
Encourage everyone to include healthy foods from all the food groups!
Start Shaping Your Plate! Make half your plate fruits and vegetables. Make at least half your grains whole. Switch to fat-free or low-fat milk. Vary your protein choices. Cut back on sodium and empty calories from solid fats and added sugars. Enjoy your food but eat less. Be physically active your way. Eatright.org
Make Half Your Plate Fruits & Vegetables Eat a variety & make it colorful – especially dark green, red and orange varieties! Strive to have at least one fruit or vegetable at every meal. Let members of the family pick their favorite vegetable & fruit and then plan a meal around their choices. Try one new fruit and/or vegetable each week! Eatright.org
Add More Whole-Grains Read The Food Labels Look for foods made with whole-grains. Words like whole-wheat/rye/rice flour. Popcorn is a true whole- grain. Less is more! Fewer ingredients on the label = a generally more natural, authentic food item. Whole-grain ingredients as the first or second ingredient. The farther down the label with many listed ingredients may not be the best choice. Eatright.org Strive to make at least half your cereal, pasta, and brown rice 100% whole-grain.
Switch to fat-free or low-fat milk Fat-free or low-fat milk has the same amount of calcium and other essential nutrients as whole milk…… ……but LESS CALORIES & LESS FAT! Eatright.org
Vary Protein Sources Choose from a variety of protein sources: Nuts Beans Eggs Tofu Edamame At least twice a week, eat: Fish & Seafood Keep meat and poultry portions lean and to 3 oz per meal Eatright.org
Cut back sodium & empty calories from solid fats and added sugars Use This Not That Drink water sugary drinks 100% fruit juice fruit-flavored drinks Spices and herbs salt Oils Solid fats Choose lower sodium foods by reading the labels. Use herbs and spices to enhance the flavor of food rather than salt. Use basil in pasta dishes. Pop a bay leaf into stews or soups where you want a deep, pungent flavor. Go for dill or lemon grass for a delicate taste. Try small amounts of sage, which has an intense flavor with pork, poultry or beef. Sprinkle cinnamon, instead of sugar, on oatmeal or other cereals. Choose fruit as your dessert!
Eat less Use a smaller plate, bowl and glass. Keep track of what you eat - write it down. Know how many calories you should be eating each day. Use your wellness website/health library portion control or ChooseMyPlate.gov. Limit alcohol: 1 drink/day for women 2 drinks/day for men Eatright.org
Be physically active! Pick activities you like to do and start at least 10 minutes at a time. Every little bit helps. Children and Teens 60 minutes or more per day Adults 2 hours and 30 minutes or more a week Eatright.org
Ideas Hold a healthy recipe contest for employees. Offer discounts for healthier meals in the cafeteria. Vending machines - healthy snack options. Walking meetings Health Heroes ideas??