1. Get Moving! WELCOME!

2.  Academy of Nutrition and Dietetics Complete Guide to Nutrition Book  Educator Guide  MyPlate Poster  Easel, Easel Paper, & Markers  Food Pictures MATERIALS

3. GET MOVING!

4. DIETARY GUIDELINES & MyPlate

5.  Developed by the Department of Health and Human Services (HHS) and the USDA  New guidelines are released every five years  Latest release ~ 2010  Promotes health and reduced risk of chronic disease  Based off latest research on food and nutrition DIETARY GUIDELINES for AMERICANS

6.  Balancing Calories  Foods to Increase  Foods to Decrease  Building Healthy Eating Patterns DIETARY GUIDELINES for AMERICANS

7. BALANCING CALORIES

8.  Enjoy your foods, but eat less.  Avoid oversized portions.  Eat less calories than you burn through daily physical activity. BALANCING CALORIES

9. FOODS TO INCREASE

10.  Eat a variety of nutrient-packed foods every day  Make half your plate fruits and vegetables  Make at least half your grains whole  Switch to fat-free or low-fat milk and milk products FOODS TO INCREASE

11. MAKE HALF YOUR PLATE FRUITS AND VEGETABLES

12.  Fruits and vegetables are great sources of vitamins and minerals  Eat a variety of fruits and vegetables in a variety of colors  Consume 2 cups of fruit and 2.5 cups of vegetables daily MAKE HALF YOUR PLATE FRUITS AND VEGETABLES

13. MAKE HALF YOUR GRAINS WHOLE GRAINS

14.  Whole grains are great sources of fiber  They contain important vitamins and minerals  Consume at least 3 ounces of whole grain foods daily MAKE AT LEAST HALF YOUR GRAINS WHOLE GRAINS

15. CHOOSE FAT-FREE or LOW-FAT MILK and MILK PRODUCTS

16.  Milk is a great source of calcium  Calcium is essential for healthy bones & teeth  Consume 3 cups of fat-free or low-fat milk and milk products daily USE FAT-FREE or LOW-FAT MILK and MILK PRODUCTS

17. FOODS TO REDUCE

18.  Sodium  Added Sugars  Solid Fats  Alcohol FOODS TO REDUCE

19. REDUCE SODIUM INTAKE

20.  Choose foods with a lower sodium content  Too much sodium can lead to high blood pressure  Consume less than 2,300 mg of sodium daily  At risk populations should limit sodium intake to 1,500 mg daily REDUCE SODIUM INTAKE

21. Reduce added Sugars MAKE YOUR CALORIES COUNT

22.  Limit foods and drinks with added sugar  Sugar supplies excess calories and few nutrients  Excess sugar can contribute to weight gain and tooth decay  Drink water instead of sugary drinks  sports drinks, fruit drinks, and soda MAKE YOUR CALORIES COUNT Reduce added Sugars

23. LIMIT FAT INTAKE

24.  Diets high in saturated fat, trans fat, and cholesterol have been linked to heart disease  Limit total fat intake to 20-35% of your total calories.  Consume less than 10% of your calories in saturated fat  Eat less than 300 mg of cholesterol daily LIMIT FAT INTAKE

25. LIMIT ALCOHOLIC BEVERAGE INTAKE

26.  Alcohol provides a lot of calories but very few nutrients  Limit alcohol consumption  One drink a day for women  Two drinks a day for men LIMIT ALCOHOLIC BEVERAGE INTAKE

27. BUILDING HEALTHY EATING PATTERNS

28.  Meet nutrient needs at an appropriate calorie level.  Account for all foods and beverages consumed and assess how they fit within a healthy eating pattern.  Follow food safety recommendations when preparing foods. BUILDING HEALTHY EATING PATTERNS

29. MyPlate

30. MyPlate

31. NUTRITION NUTRITION Understanding how food nourishes your body

32.  Nutrition is important for every stage of your life.  Nutrition helps infants, children, and teens grow, develop, and learn.  Nutrition helps ensure a healthy pregnancy and promotes successful breastfeeding  Healthy eating can help lower your risk for diseases:  Heart Disease  Cancer  Type 2 Diabetes  Stroke  Osteoporosis NUTRITION

33. PHYSICAL ACTIVITY

34. WHY BE ACTIVE?

35.  Weight maintenance/weight loss  Less risk for health problems  Stronger Bones  Stronger Muscles  More Endurance WHY BE ACTIVE? THE BENEFITS

36.  Better Mental Outlook  Stress Relief and Better Sleep  Better Coordination and Flexibility  Injury Protection  Improve self-esteem and feel younger longer WHY BE ACTIVE? THE BENEFITS

37. OBESITY

38. Obesity has become a problem in the United States over the last few decades.  Increased consumption of foods high in calories and low in nutrients  Lack of physical activity OBESITY

39. HOW TO BE ACTIVE

40.  Aerobic Activity  Helps improve, heart and lung fitness  Resistance, Strength Training, and Weight-bearing Activity  Helps build and maintain bones and muscles  Balance and Stretching Activity  Helps reduce the risk of injury by enhancing physical stability and flexibility. Note: Men over age 40 and women over age 50 need to check with their doctor, before beginning a new physical activity regimen. HOW TO BE ACTIVE

41.  Moderate Physical Activity  Brisk Walking  Hiking  Dancing  Moderate Yard Work  Cleaning House STRENUOUS ACTIVITY Moderate and Vigorous

42.  Vigorous Physical Activity  High intensity Aerobics  Weight lifting  Climbing stairs  Competitive sports (basketball, soccer, volleyball)  Bicycling uphill  Running/jogging  Heavy yard work (shoveling snow, chopping wood) STRENUOUS ACTIVITY Moderate and Vigorous

43.  Adults  At least 30 minutes ~ moderate activity ~ 5 or more days a week  60-90 minutes to prevent weight gain or maintain weight loss  Children and Teenagers  60 minutes of active play each day  Television  Children under 2 years  Should not watch TV at all  Children 2 years and older  No more than two hours of TV a day HOW MUCH ACTIVITY DO WE NEED?

44. BEING SAFE WHILE BEING ACTIVE

45.  Warm up and Cool down  3-5 minutes at the beginning and end of any activity  Examples  Walking slowly  Stretching BEING SAFE WHILE BEING ACTIVE

46.  Starting a new activity  Start at an easy pace  Increase time or distance gradually BEING SAFE WHILE BEING ACTIVE

47.  Water  Keep your body well hydrated  Drink water before, during, and after exercise BEING SAFE WHILE BEING ACTIVE

48.  Equipment  Wear proper and protective equipment and clothing  Only use equipment in proper working condition BEING SAFE WHILE BEING ACTIVE

49. Listen to your body! BEING SAFE WHILE BEING ACTIVE

50.  Review Entry Paperwork  Review list of Families

51.  Learn how to choose healthy foods for your family.  Learn how to be active with the whole family. BENEFITS OF THIS CLASS!