1 MyPlate

2 Learning Objectives Create familiarity with each component of MyPlate (fruits, vegetables, grains, protein, dairy) Demonstrate how much of each food group to have (i.e. portioning) Identify 1-2 items each participant can modify or change on his/her plate to improve healthy eating habits

3 The Portion Size Illusion

4 Nutrition and Health A healthy meal plan and physical activity can decrease the risk for many health conditions, including: Overweight and obesity Heart disease High blood pressure High cholesterol Diabetes Certain types of cancer Sleep apnea Stroke

5 MyPlate Protein Grains Vegetables Fruits Dairy

6 MyPlate 1.Helps people visualize how to base their meal choices. 2.Does not address oils and sweets. 3.Does not address physical activity.

7 My Plate Recommendations Balancing Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits and vegetables. Make 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.

8 Half Your Plate = Fruits and Vegetables

9 Fruits and Vegetables What counts? Fresh, raw, cooked, canned, dried, or frozen fruits and vegetables 100% fruit or vegetable juice High in vitamins and minerals High water content means fewer calories Good source of fiber

10 Budget Shopper Fruits and vegetables Buy in ALL forms: Fresh frozen canned

11 Fruits and Vegetables Apple Strawberry Raspberry Radish Tomato* Grapes Watermelon Orange* Banana* Beans and lentils* Bell pepper Pumpkin* Carrots Cantaloupe* Mango* Squash (Winter*, Summer) Corn Pineapple Lemon Blueberries Cabbage Spinach* Greens* Eggplant* Red onions Plums Potatoes (White* and Sweet*) Red onions Plums Broccoli Cauliflower * = Potassium Foods

12 ¼ Your Plate = Grains Make 50% of “Grains” group Whole Grains!

13 Grains Make at least half whole grain, “brown” What counts? Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain Two groups: Whole grains, “brown” Refined grains

14 Grains: Budget Tips Buy store brands Buy whole grain version of a food that you like: cereal, rice, pasta, bread, crackers, tortillas Involve your whole family Look for “whole grain” word as first ingredient on list Start by using half regular grain and half whole grain, slowly increasing the amount of whole grain

15 ¼ Your Plate = Proteins

16 Proteins What counts? Meat, poultry, seafood, beans and peas, eggs, soy, nuts, and seeds. How much? 6-8 oz/day or 2 decks of playing cards (9 oz) is a good place to start! Stick with low-fat sources Poultry Seafood Beans, nuts, and peas

17 Protein: Budget Tips Review your grocery store receipts Protein is where you likely spend the most of your food money! Healthy affordable proteins several times per week Beans, eggs, canned fish Dairy foods: cheese, milk, yogurt

18 3 Servings Dairy per Day Low Fat, Non Fat

19 Dairy: What Counts? Milk, cheese, yogurt, pudding, ice cream, calcium-fortified soymilk Choose low-fat or fat free milk, yogurt, and cheese 3 servings each day to meet the RDA for calcium

20 Dairy: Budget Tips Compare the unit prices to find best deal Larger sizes usually have the lower price per unit Compare large container of yogurt with individual packages Dairy foods can be frozen

21 What Makes a Food Healthy? High in nutrients, lower in calories Vitamins Examples Fruits Vegetables Whole grains Lean meats Low-fat dairy products Fiber Minerals Healthy fats

22 Nutrition Labels Pay attention to: Serving size Servings per container Calories Avoid: Saturated/trans fats Get plenty: Fiber

23 Breakfast MyPLATE

24 Lunch or dinner My PLATE

25 Lunch or dinner My PLATE

26 Lunch or dinner My PLATE

27 Lunch or dinner My PLATE

28 MyPlate

29