Presentation on theme: "MyPlate - MyPlate was released in June 2011. - Recommendations are for 2 years of age and older."— Presentation transcript:
MyPlate - MyPlate was released in June 2011. - Recommendations are for 2 years of age and older.
Key Lifestyle Messages Build a healthy plate Cut back on foods high in solid fats, added sugars, and salt Eat the right amount of calories for you Be physically active your way Build a healthy plate Cut back on foods high in solid fats, added sugars, and salt Eat the right amount of calories for you Be physically active your way
Fruits Group 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
Fruits: What Can I Do? Keep dried fruit handy for snacks Put fruit on pancakes, waffles and cereal Include canned and frozen fruits Select fruits and juices high in potassium (check sugar content) Buy in season
Vegetables Group 1.Choose fresh, frozen, canned or dried. 2.Eat red, orange and dark green vegetables. Key Consumer Message: Make half your plate fruits and vegetables. Boys 9-132 ½ c. daily Boys 14-183 c. daily Girls 9-132 c. daily Girls 14-182 ½ c. daily
Vegetables: What Can I Do? Include weekly: – Dark green vegetables – Orange and red vegetables – Legumes – Starchy vegetables – Other vegetables
What Can I Do? (Continued) Vary your veggies Buy fresh veggies in season Select high potassium veggies Use more fresh or frozen and less canned (except low sodium) Have salad with dinner often Add veggies to casseroles, pasta sauce, quick breads, etc. With fast food – select a side salad rather than fries Choose dark salad greens over iceberg.
Protein 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
Protein: What Can I Do? Go lean with protein - select leanest cuts of meat Trim fat and remove skin from poultry Prepare with no added fat Eat beans in place of meats often Select Omega-3 fatty acid-rich fish more often Include nuts in snacks, salads and main dishes
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. 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
Grains: What Can I Do? Make half your grains whole Look at dietary fiber on Nutrition Facts Select 100% whole grain breads and cereals Substitute whole grains for refined in recipes (start with half) Be adventurous: try quinoa, bulgur, kasha and other grains
Dairy 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
Dairy: What Can I Do? Drink fat free or low fat milk with meals or snacks Choose low fat cheeses Use milk to make hot cereals Have low fat yogurt as a snack Use lactose-free products if necessary Select non-dairy high-calcium foods and beverages
Oils: Tips for Healthy Choices Use vegetable oils rather than solid fats. Substitute nuts for meat or cheese as snack or in a meal. Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol. Select foods prepared with little or no fat or oil. Select lean or low-fat foods most often.
Using My Plate in Your Life Estimate your daily calorie needs. – Use: http://fycs.ifas.ufl.edu/Extension/HNFS/MyPlate/ MyPlate/Using_MyPlate_in_your_life_Teens_FINA L.pdf http://fycs.ifas.ufl.edu/Extension/HNFS/MyPlate/ MyPlate/Using_MyPlate_in_your_life_Teens_FINA L.pdf – Your personal calorie needs may be more or less. Build your eating plan. Follow recommendations to make healthy choices within each food group.
Estimated Daily Calorie Needs for Adults: -How do your needs compare to your parents? -What happens to estimated daily calories as you age? This chart gives an estimate of calorie needs for specific age and gender groups. Calorie ranges are based on physical activity level. CALORIES Activity Level:SedentaryModerateActive FEMALES 31-50 years1,8002,0002,200 51-60 years1,6001,8002,200 61+ years1,6001,8002,000 MALES 36-40 years2,4002,6002,800 41-45 years2,2002,4002,800 46-55 years2,2002,4002,600 56-60 years2,2002,4002,600 61-65 years2,0002,4002,600 66-75 years2,0002,2002,600 76+ years2,0002,2002,400
What Can I Do? Enjoy your food, but eat less. Cook more often at home. When eating out, choose lower calorie menu options. Write down what you eat to keep track of how much you eat. If you drink alcoholic beverages, do so sensibly.
Be Physically Active Your Way Pick activities that you like. Start slowly, at least 10 minutes at a time. Every bit adds up. – Take the stairs – Park further away – Exercise during commercials – Walk while on the phone – Make “active dates” with friends Health benefits increase as you spend more time being active.