3 Why is a healthy diet important? Helps manage weight and prevents overweight and obesityReduces the risk of chronic diseaseReduces the risk of early mortality
4 What is MyPlate?MyPlate is a tool designed to remind Americans to eat healthfullyMyPlate illustrates the five food groups using a familiar mealtime visual, a place setting
5 MyPlate Key Messages Balancing Calories Foods to Increase Enjoy your food, but eat less.Avoid oversized portions.Foods to IncreaseMake half your plate fruits & vegetables.Make at least half your grains whole.Switch to low-fat (1%) or fat-free (skim) milk.Foods to ReduceChoose foods that have less sodium.Drink water instead of sugary drinks.
6 Build a Healthy Plate by Choosing… Nutrient-dense foods instead of calorie-dense foods.A variety of fruits and vegetables in a rainbow of colors.Low-fat or fat free milk and dairy products.Fiber-rich whole grains.Protein foods that are low in fat.
7 CUT BACK on SOFAS! SOLID FATS ADDED SUGAR SALT (SODIUM) Saturated fat & trans fat heart diseaseReplace with healthy unsaturated fatADDED SUGARSugar adds calories weight gainChoose water, 100% juice and fruit for dessertSALT (SODIUM)Raises blood pressure hypertensionProcessed foods, fast food, frozen mealsSeason with spices and herbs instead of salt
8 Not all foods are created equal! Any-TimeSometimes
9 Balancing Calories Eat the right amount of calories for you Enjoy your food, but eat lessCut back on foods high in SOFAS and empty caloriesAvoid oversized portionsStop eating when you feel fullGet enough physical activity
10 Physical Activity Choose activities you like to do AerobicMuscle-strengtheningBone-strengtheningBalance and stretchingStart by doing what you can, at least 10 minutes at a timeRecommendation: 60 minutes of moderate to vigorous activity per day
11 Benefits of Physical Activity Maintain a healthy weightLive longerFeel better about yourselfDecrease chance of becoming depressedSleep betterMeet new friendsStronger bones and musclesLess likely to develop chronic diseasesHeart disease, type 2 diabetes, hypertension, high cholesterol, stroke
12 Nutrition Facts Labels Use food labels to help you make better choicesCheck for caloriesLook at the serving size and how many servings you are actually consumingChoose foods with lower calories, saturated fat, trans fat, and sodiumCheck for added sugars using the ingredients list
13 How does your diet compare to what you should be eating? ActivityHow does your diet compare to what you should be eating?