Transcript MyPlate - Northern Highlands

MyPlate
- MyPlate was released in June 2011.
- Recommendations are for 2 years of age and older.
Key Lifestyle Messages
• Build a healthy plate
• Cut back on foods high in solid fats, added
sugars, and salt
• Eat the right amount of calories for you
• Be physically active your way
Fruits Group
1. Use fruits as snacks,
salads or desserts.
2. Choose whole or cut
up fruits more often
than fruit juice.
Key Consumer Message:
Make half your plate
fruits and vegetables.
Boys 9-13
1 ½ c. daily
Boys 14-18
2 c. daily
Girls 9-18
1 ½ c. daily
Fruits: What Can I Do?
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Keep dried fruit handy for snacks
Put fruit on pancakes, waffles and cereal
Include canned and frozen fruits
Select fruits and juices high in potassium
(check sugar content)
• Buy in season
Vegetables Group
1. Choose fresh, frozen,
canned or dried.
2. Eat red, orange and
dark green vegetables.
Key Consumer Message:
Make half your plate
fruits and vegetables.
Boys 9-13
Boys 14-18
Girls 9-13
Girls 14-18
2 ½ c. daily
3 c. daily
2 c. daily
2 ½ c. daily
Vegetables: What Can I Do?
• Include weekly:
– Dark green vegetables
– Orange and red vegetables
– Legumes
– Starchy vegetables
– Other vegetables
What Can I Do? (Continued)
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Vary your veggies
Buy fresh veggies in season
Select high potassium veggies
Use more fresh or frozen and less canned (except
low sodium)
Have salad with dinner often
Add veggies to casseroles, pasta sauce, quick
breads, etc.
With fast food – select a side salad rather than
fries
Choose dark salad greens over iceberg.
Protein Group
1. Choose a variety of
different protein sources.
2. In place of some meat
and poultry, choose 8 oz.
seafood per week.
3. Try grilling, broiling,
poaching or roasting.
Key Consumer Message:
Keep meat and poultry
portions small and lean.
Boys 9-13
5 oz. daily
Boys 14-18
6 ½ oz. daily
Girls 9-18
5 oz. daily
Protein: What Can I Do?
• Go lean with protein - select leanest cuts of
meat
• Trim fat and remove skin from poultry
• Prepare with no added fat
• Eat beans in place of meats often
• Select Omega-3 fatty acid-rich fish more often
• Include nuts in snacks, salads and main dishes
Grains Group
1. Choose 100% whole
grain cereals, breads,
crackers, rice and pasta.
2. Check the ingredients
list on food packages to
find whole grain foods.
Key Consumer Message:
Boys 9-13
Make half your grains
Boys 14-18
whole grains.
Grains
Whole Grains
6 oz. daily
3 oz. daily
8 oz. daily
4 oz. daily
Girls 9-13 5 oz. daily 2.5 oz. daily
Girls 14-18 6 oz. daily
3 oz. daily
Grains: What Can I Do?
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Make half your grains whole
Look at dietary fiber on Nutrition Facts
Select 100% whole grain breads and cereals
Substitute whole grains for refined in recipes
(start with half)
• Be adventurous: try quinoa, bulgur, kasha and
other grains
Dairy Group
1. Low-fat or fat-free dairy
products have the same
amount of calcium and
other essential nutrients
as whole milk, but less
fat and calories.
Key Consumer Message:
Switch to low-fat or fatfree milk. Get your
calcium rich foods.
Boys 9-18
3 c. daily
Girls 9-18
3 c. daily
Dairy: What Can I Do?
• Drink fat free or low fat milk with meals or
snacks
• Choose low fat cheeses
• Use milk to make hot cereals
• Have low fat yogurt as a snack
• Use lactose-free products if necessary
• Select non-dairy high-calcium foods and
beverages
Oils: Tips for Healthy Choices
• Use vegetable oils rather than solid fats.
• Substitute nuts for meat or cheese as snack or
in a meal.
• Use Nutrition Facts to select foods low in
saturated fat, trans fat and cholesterol.
• Select foods prepared with little or no fat or
oil.
• Select lean or low-fat foods most often.
Using My Plate in Your Life
• Estimate your daily calorie needs.
– Use:
http://fycs.ifas.ufl.edu/Extension/HNFS/MyPlate/
MyPlate/Using_MyPlate_in_your_life_Teens_FINA
L.pdf
– Your personal calorie needs may be more or less.
• Build your eating plan.
• Follow recommendations to make healthy
choices within each food group.
Estimated Daily Calorie Needs for Adults:
-How do your needs compare to your parents?
-What happens to estimated daily calories as you age?
This chart gives an estimate of calorie needs for specific age and
gender groups. Calorie ranges are based on physical activity level.
CALORIES
Activity Level:
Sedentary
Moderate
Active
FEMALES
31-50 years
1,800
2,000
2,200
51-60 years
1,600
1,800
2,200
61+ years
1,600
1,800
2,000
MALES
36-40 years
2,400
2,600
2,800
41-45 years
2,200
2,400
2,800
46-55 years
2,200
2,400
2,600
56-60 years
2,200
2,400
2,600
61-65 years
2,000
2,400
2,600
66-75 years
2,000
2,200
2,600
76+ years
2,000
2,200
2,400
What Can I Do?
• Enjoy your food, but eat less.
• Cook more often at home.
• When eating out, choose lower calorie menu
options.
• Write down what you eat to keep track of how
much you eat.
• If you drink alcoholic beverages, do so
sensibly.
Be Physically Active Your Way
• Pick activities that you like.
• Start slowly, at least 10 minutes at a time.
• Every bit adds up.
– Take the stairs
– Park further away
– Exercise during commercials
– Walk while on the phone
– Make “active dates” with friends
• Health benefits increase as you spend more
time being active.