Transcript Review of Choose My Plate

Choose My Plate
on Campus
21st Century Grant
Summer 2013
Review MyPlate
What is My Plate?
• In June 2011, MyPlate replaced the Food
Guide Pyramid
• Easy-to-understand visual cue to help
consumers adopt healthy eating habits
• Consistent with the 2010 Dietary
Guidelines for Americans
• The online resources and tools can
empower people to make healthier food
choices
Make half your plate veggies &
fruits
• Full of nutrients and may help to promote
good health
• Choose red, orange, and dark-green
vegetables such as tomatoes, sweet potatoes,
and broccoli
• Try some no-salt seasonings to add zest to
veggies and enjoy the natural sweetness of
fruits
Include whole grains
• Aim to make at least half your grains
whole grains
• Look for the words “100% whole grain” or
“100% whole wheat” on the food label
• Whole grains provide more nutrients, like
fiber, than refined grains.
http://www.youtube.com/v/YhnYRQD7E2w
Add lean protein
• Such as lean beef and pork, or chicken, turkey,
beans, or tofu
• Eat seafood twice a week
• One egg a day, on average, doesn’t increase
risk for heart disease
• Choose unsalted nuts or seeds as a snack, on
salads, or in main dishes to replace meat or
poultry
Don’t Forget the Dairy
• Add a cup of fat-free or low-fat milk
or yogurt to your meal
– provide the same amount of calcium
and other essential nutrients as whole
milk and yogurt, but less fat and
calories.
• If you don’t drink milk, try soymilk
(fortified soy beverage)
Avoid extra fat
• Using heavy gravies or sauces will add fat
and calories to otherwise healthy choices
• For example, steamed broccoli is great,
but avoid topping it with cheese sauce
– Try other options, like a sprinkling of low-fat
parmesan cheese or a squeeze of lemon.
Drink Water
• Americans drink about 400 calories every
day
– Soda, energy drinks, and sugar-sweetened
coffee drinks and sports drinks
• Have a water bottle with you throughout
the day as a reminder
• Don’t wait until you’re thirsty to have water
• Utilize the water fountains across campus
for free refills
Nutrition for Growing
Bodies
• Fill up on the right stuff  less room for the nutrientpoor choices
• Whole-Grain Foods = Carbohydrates, Fiber, B-Vitamins
and More
• Fruits and Vegetables = Antioxidants, Vitamins A and C,
Potassium and Fiber
• Low-fat Dairy = Protein, Calcium, Potassium,
Magnesium and Phosphorus
• Lean Meat/Poultry/Fish/Eggs/Beans/Nuts = Protein,
Iron, Zinc and B-Vitamins
Go, Slow, or Whoa
The U.S. National Heart, Lung, and Blood Institute
suggests we think about foods in terms of:
• Think of the healthiest foods as "go" foods. These are foods like
steamed or raw veggies and skim or low-fat milk that are good to eat
almost anytime.
• Foods that are OK to eat sometimes are "slow" foods. Foods
like hamburgers or pancakes aren't off limits — but they shouldn't be
eaten every day. At most, you'll want to eat these foods just a couple
of times a week.
• Some foods should make you stop, think, and say, "Whoa!
Should I eat that?" These foods are the least healthy and the most
likely to cause weight problems, especially if a person eats them all
the time."Whoa!" foods are once-in-a-while foods, like French fries
or ice cream
Use the Nutrition Facts
Label to compare the
sodium, calories, fats, and
sugars in your foods
Label Lingo
Here are just a few of the terms you might see while you shop:
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Healthy: the food is low in fat and saturated fat, has less than 95 mg
cholesterol and 480 mg sodium, and has at least 10% of the daily value of
vitamins A and C, iron, calcium, protein and fiber.
Free (for example, sugar free): the food contains only tiny amounts of fat,
saturated fat, sodium, sugar, cholesterol, or calories per serving.
Good source: one serving provides 10% to 19% of your total daily needs
for a specific nutrient.
Low sodium: one serving has 140 milligrams of sodium or less.
Low cholesterol: one serving has 20 milligrams of cholesterol or less and 2
grams or less of saturated fat.
Low fat: one serving contains 3 grams of fat or less.
Reduced (for example, reduced fat): one serving has 25% less fat,
saturated fat, sodium, sugar, cholesterol, or calories per serving than the
regular version of the food.
Light (or lite): one serving has 50% less fat or one third fewer calories than
the regular version of the food
Try New Foods
• Keep it interesting by picking out new
foods you’ve never tried before, like
mango, lentils, or kale. You may find a
new favorite!
• Trade fun and tasty recipes with friends or
find them online.
Smart Supermarket
Here are some thoughts on when and where to
shop:
• Don't shop when you're hungry
• Pick the best supermarket for you
• Shop during off-peak times
• Videohttp://kidshealth.org/teen/food_fitness/nutrition/grocery_shopping.ht
ml#
Use a Smaller Plate
• helps with portion control
• by avoiding oversized bowls,
glasses, plates, and mugs, you’re
better able to avoid excess
calories
Head to Class Prepared
• Remember to pack healthy snacks
when you head to class
• Helps you avoid vending machine
pitfalls
• Fruit with peanut butter, nuts and
chocolate trail mix, yogurt with
granola, low fat cheese and crackers
Active Alternatives to
Screen Time
• Research shows physical activity drops when
kids hit the teenage years
• A busy schedule doesn't always translate into an
active lifestyle
• Being active now also helps reduces their risk of
chronic health problems later in life
• Engage in at least 60 minutes of physical
activity daily
Sources
• http://www.eatright.org/Public/content.aspx
?id=6442474562
• http://kidshealth.org/teen/food_fitness/nutri
tion/grocery_shopping.html
• http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet28
StayFitonCampus.pdf