1. “Plating up a Healthier You”
National Nutrition Month with Morrison Management Specialists
Courtney Brooks, Dietetic Intern

2. Be able to take information to make healthy choices in the cafeteria
Overview
Learning to build a well balanced meal for general health using “Plate Method”
Be able to take information to make healthy choices in the cafeteria
Review of the nutrition related promotions in cafeteria for National Nutrition Month

3. The Plate Method
American Diabetes Association uses this illustration to help diabetics manage their carbohydrate intake at each meal. This method also illustrated portion control and healthier side and entrée choices making it a great way to manage your waistline and live a healthier lifestyle.

4. Putting the Plate into Practice
Step 1) Take a plate (no more than 10 in. in diameter) and mentally draw a line down the center
Step 2) Take one side and cut it in half again--making a plate with three sections…one bigger than the other two

5. Step 3) Fill the largest section with non-starchy vegetable
Asparagus
Salad greens Squash
Eggplant
Beans (green)
Greens
Sugar snap peas
(collard, kale, mustard, turnip)
Broccoli
Tomato
Cabbage
Turnips
Carrots
Water chestnuts
Cauliflower, Celery
Mushrooms, Okra
Coleslaw (packaged, no dressing) Cucumber
Onions
Pea pods
Peppers

6. Step 4) Fill one of the smaller sections with starchy food items
whole grain breads
whole grain, high-fiber cereal
cooked cereal
rice, pasta, tortillas
cooked beans and peas
potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
low-fat crackers and snack chips, pretzels, and fat-free popcorn

7. Step 5) Last section left on your plate, the other small one fill with meat/meat alternative
Chicken & turkey (without the skin)
Fish-tuna, salmon, cod, or catfish
Seafood-shrimp, clams, oysters, crab, or mussels
Lean beef and pork such as sirloin or pork loin
Tofu, eggs, low-fat cheese
Plant based proteins…

8. Step 6) “Off the plate” (miscellaneous carbohydrate)
Add an 8 oz glass of non-fat or low-fat milk OR add another small serving of carbohydrate such as a 6 oz. container of light yogurt or a small roll
Add a piece of fruit or a 1/2 cup fruit salad and you have your meal planned

9. Ideas for a Meal from our Cafeteria

10. National Nutrition Month @ Presbyterian Hospital
by Morrison Management Specialists
Weekly Healthy Promotions
Week 1: Half Your Grains Whole
Week 2: Fats with Benefits
Week 3: Plant Power
Week 4: Think Before You Drink

11. Week 1: Half Your Grains Whole
Wheat Thins

12. Sources of Beneficial Fats
Week 2: Fats with Benefit
Sources of Fat to Limit
Sources of Beneficial Fats
Partially Hydrogenated Oils
Most often found in processed food items (Trans Fats)
Animal Products high in Saturated Fat
Meat, butter, full fat milks, cheeses & dairy items
Vegetable Oils
Olive and Canola
Fish
Nuts
Seeds
Avocados

13. Week 3: Plant Power Animal Protein: Plant Protein:
Meats, chicken, fish, milk, cheeses & eggs
Plant Protein:
Beans, nuts, seeds & whole grains

14. Beverages account for 40 % of our total added sugar intake
Week 4: Think Before You Drink
Women: about four 20 oz. bottles
Beverages account for 40 % of our total added sugar intake
9-13 cups a day
Men: about five 20 oz. bottles

15. In Summary… Small changes to promote a healthier lifestyle
Visualize “my plate” before choosing your meal
Check that your grains are whole
Be mindful of beneficial fats
Incorporate plant based proteins into your diet
Drink water and skip a soda

16. For More Information Visit:
The Academy of Nutrition and Dietetics
American Diabetes Association
Compass Group’s Wellness Page

17. Happy Nation Nutrition Month!!!
Thank you for your time!
Any Questions?