1. Study for your nutrient Quick Check

2. Featuring MyPlate and the 2016 Dietary Guidelines
Build a Healthy Plate
Featuring MyPlate and the
2016 Dietary Guidelines

3. 2016/2020 – same,
but different

4. What is MyPlate?
It is the current nutrition guide published by the United States Department of Agriculture (USDA)
It illustrates the five food groups that are the building blocks for a healthy diet using a familiar image – a place setting for a meal

5. Federal government issues new dietary guidelines 2:50

6. Building a Healthy Eating Style
Focus on making healthy food & beverage choices from all 5 food groups
Eat the right amount of calories for YOU!
Building a healthier eating style can help you avoid overweight & obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.

7. Choose an eating style low in….
(#3)
Saturated fat
Trans fat
Sodium
Added sugars
Why would this make a difference?????

8. Childhood Obesity Stats
Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.
The percentage of adolescents aged 12–19 years who were obese increased from 5% (1980) to nearly 20.6% ( ).
In 2012, more than one third of children and adolescents were overweight or obese.
Updated info 3/2016

10. Sort the foods into the correct food groups
Activity
Sort the foods into the correct food groups
This activity looks easier
than it really is!

12. Answer Key Grains Veggies Fruits Dairy Protein Empty Calories rice
tortilla
cereal
toast
oatmeal
Tomato
spinach
zucchini
corn
sweet potato
(Tomato)
kiwi
mango
orange juice
raisins
Strawberries
yogurt
pudding
choc milk
cheese
peanut butter
salmon
grilled chicken
Black beans
eggs
soda
candy bar
potato chip
Kool-Aid
mayo
butter

16. Make small changes to create a healthier eating style
Start with…….

17. MAKE HALF OF YOUR PLATE FRUIT & VEGETABLES!
FRUITS
MAKE HALF OF YOUR PLATE FRUIT & VEGETABLES!
Includes any fruit or 100% fruit juice
Try to focus on WHOLE fruits for more fiber.
Most are naturally low in fat, sodium and calories.
Fruits are sources of many essential nutrients including: potassium; dietary fiber, vitamin C, and folate.

18. Health Benefits of Fruits
As part of a healthy diet fruit may:
- reduce risk for heart disease
- reduce the risk of obesity
- reduce the risk of type 2 diabetes.
- protect against certain types of cancers
Provide dietary fiber which helps keep our digestive systems healthy
Fruits provide our bodies with vitamins & minerals

22. MAKE HALF OF YOUR PLATE FRUIT & VEGETABLES!
Focus on VARYING your veggies -
Most are naturally low in fat and calories.
None have cholesterol.
When you dip your veggies in sauces it may add fat, calories or cholesterol!!!!
Vegetables may provide dietary fiber, potassium, Vitamin A, Vitamin C and potassium.

23. Health Benefits of Vegetables
As part of an overall healthy diet, vegetables may:
- reduce the risk for heart disease
- reduce the risk of type 2 diabetes.
- reduce the risk of obesity
- protect against certain types of cancers
Vegetables help our eyes stay healthy.
Provide dietary fiber which helps keep our digestive systems healthy

25. GRAINS MAKE AT LEAST HALF OF YOUR GRAINS WHOLE!
2 groups: Whole Grains and Refined Grains
WHOLE GRAINS
Contain the entire grain kernel – the bran, germ, and endosperm.
Examples include:
Whole wheat bread, whole-wheat flour, oatmeal, brown rice.

27. MAKE AT LEAST HALF OF YOUR GRAINS WHOLE!
REFINED GRAINS
Milled – remove bran and germ
Gives grains finer texture
Improves shelf life
Removes dietary fiber, iron, and many B vitamins
Examples: white flour, white bread, white rice
Most are enriched – vitamins and minerals added back in, but NOT dietary fiber.

28. Health Benefits of Grains
Grains give us energy and whole grains keep our digestive system healthy.
Eating grains, especially whole grains as part of a healthy diet may
- reduce the risk of some chronic diseases:
heart disease, obesity, neural tube defects during fetal development.

30. VARY YOUR PROTEIN CHOICES
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are part of the Protein Foods Group. (Beans and peas are also part of the Vegetable Group.)
Try main dishes made with beans and seafood

31. Health Benefits of Protein
Proteins provide calories & help build & repair muscles, bones, and other body parts.
Proteins serve as the “building blocks” for: bones, muscles, cartilage, skin, blood, enzymes, hormones and vitamins.
The nutrients in proteins serve a variety of functions in the body: they help release energy; carry oxygen in the blood; help build tissues; and many more.

32. (#20)

33. DAIRY Choose non-fat or 1% (milk & yogurt)
All fluid milk products and many foods made from milk are part of this good group.
1% or non-fat provides the necessary calcium, minus the saturated fats.

34. Health Benefits of Dairy
Dairy foods help build strong teeth and bones.
Eating/drinking dairy products is linked to improved bone health – especially during childhood and adolescence.
Eating/drinking dairy products may also reduce the risk of some diseases (osteoporosis; heart disease; type 2 diabetes).

37. MyPlate Review Foods to Increase
Make half your plate fruits & vegetables.
(choose red, orange & dark green veggies)
Make at least half your grains whole.
Switch to low-fat (1%) or fat-free (skim) milk & yogurt. (same calcium but less calories & saturated fat)
Vary your proteins
Foods to Reduce
Choose foods that have less sodium.
Stay away from added sugars in foods & drinks.
Try to reduce your saturated fat intake.

38. National Stats
About ¾ of the population has an eating pattern that is low in fruit, vegetables, dairy and oils.
More than half of the population is meeting or exceeding grain and protein
Most Americans exceed the recommendations for added sugars, saturated fats, and sodium.
Most Americans are consuming too many calories.

39. Think before you eat… is it worth the calories?
Not all Foods
Are Created Equal
Any-Time
Sometimes
Think before you eat… is it worth the calories?

40. If time….
Make 1 nutrition goal
Be Specific!!!

42. Ideas
Breakfast
Snacks
Vegetables
Portion control
Drink water
Fruit

43. (#27)