Transcript 2015 MyPlatex

MyPyramid is now …
2005
1992
… MyPlate
2011
MyPlate is intended to serve as a
reminder to help consumers make
healthier food choices.
By prompting them to:
Build a healthy plate at meal times
Compare / Contrast
MyPlate…
• is a visual reminder to
help people make better
food choices and eat right
at mealtimes
• shows that about half of
your plate should consist
of vegetables and fruits
• illustrates that a healthy
meal also includes lean
protein foods, grains and
low-fat/fat-free dairy
foods
MyPlate Change
MyPyramid’s “Meat & Beans Group”
Is MyPlate’s “Protein Group”
MyPlate Change
MyPyramid’s “Milk Group”
Is MyPlate’s “Dairy Group”
Grains
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:
Make half your grains whole grains.
Grains
Whole Grains
Boys 9-13 6 oz. daily
3 oz. daily
Boys 14-18 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
• 1 slice of
bread
• 1 cup of
ready-to-eat
cereal
• ½ cup of
cooked rice,
cooked pasta,
or cooked
cereal
What is a 1-oz. serving?
Grains
Whole grains contain the entire
grain seed or “kernel”
Bran
Endosperm
Germ
Examples include:
• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice
Grains
What are refined grains?
• Grains that have been
milled, a process that
removes the bran and
germ.
• This process also removes
dietary fiber, iron, and
many B vitamins.
• This is done to give grains
a finer texture and
improve their shelf life.
Bran
Endosperm
Examples of
refined grains:
Germ
• White flour
• White bread
• White rice
• Cornmeal
Grains
What does enriched mean?
• Enriched means
certain B vitamins
(thiamin, riboflavin,
niacin, folic acid) and
iron are added back
after processing.
• Fiber is not added
back to enriched
grains.
Bran
Endosperm
Germ
Check the
ingredient list on
refined grain
products to make
sure that the word
“enriched” is
included in the
grain name.
Grains
Why isn’t color an indicator that bread
is whole grain?
• Bread can be brown
because of molasses or
other added ingredients.
• Read the ingredient list
to see if it is a whole
grain.
Vegetables
Key Consumer Message
Fill half your plate with
fruits and vegetables.
Pick a variety of
vegetables from each
vegetable subgroup!
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
Fill half your plate with
fruits & veggies
• Brighten your
plate with
vegetables that
are red, orange,
or dark green.
• They are full of
vitamins and
minerals.
• Try acorn
squash, cherry
tomatoes, sweet
potatoes, or
collard greens.
14
Pick a variety of vegetables from
each vegetable subgroup
All vegetables are
good sources of
vitamins and
minerals but each
subgroup supplies
different vitamins
and minerals.
Fruits
Key Consumer Message
Make half your plate
fruits and vegetables.
1.
2.
3.
4.
5.
6.
Use fruits as snacks
Use fruit as salad (or in)
Use fruit as dessert
Use fruit in place of candy
Add fruit to cereal
Puree fruit to add to
recipes
Boys 9-13
1 ½ c. daily
Boys 14-18
2 c. daily
Girls 9-18
1 ½ c. daily
Fill half your plate with
fruits & veggies
Fruits may be fresh,
frozen, canned, or dried!
are good
sources of
dietary fiber
contain little
or no fiber.
17
11/10/11
Do now: Please answer the following question (at least 2 sentences)~
• What do the 6 essential nutrients have to do with MyPlate’s 5 food
groups?
Last class we left off with the fruit group. You were supposed to
think about 2 additional ways to incorporate more fruit into your
diet. These were the ones we already discussed:
1. Use fruits as:
 Snacks
 salads
 desserts
2. Use in place of candy
3. Add to cereal
4. Puree fruit to add to
recipes
Fruits
Protein
Key Consumer Message
Keep meat and poultry portions
Small and lean.
1. Choose a variety of
different protein
sources.
2. 2 days a week try to eat
seafood in place of meat
and poultry. (~8oz/wk)
3. Try grilling, broiling,
poaching or roasting.
Meat, poultry, seafood, beans and
peas, eggs, processed soy products,
nuts and seeds
Boys 9-13
5 oz. daily
Boys 14-18
6 ½ oz. daily
Girls 9-18
5 oz. daily
Dairy
Milk, flavored milks, yogurt,
milk based desserts, cheese
Key Consumer Message
1. Switch to low-fat or fat-free milk.
2. Get your calcium rich foods.
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.
Boys 9-18
3 c. daily
Girls 9-18
3 c. daily
Dairy
• Foods made from milk
that retain their calcium
content are part of the
group.
• Foods made from milk
that have little to no
calcium, such as cream
cheese, cream, and
butter, are not.
• Calcium-fortified soymilk
(soy beverage) is also part
of the Dairy Group.
DAIRY- For those who choose not to
consume milk products
 lactose-free alternatives within the Dairy Group, such as cheese,
yogurt and lactose-free milk
 calcium-fortified soymilk (soy beverage)
 take the enzyme lactase before consuming milk
 Calcium fortified juices, cereals, breads, rice milk, or almond milk
 Canned fish (sardines, salmon with bones)
 Soybeans and other soy products
 * Dark Green vegetables such as; collard and turnip greens, kale, bok
choy
* NOTE: The amount of calcium that can be absorbed from these foods varies.
• Oils are fats that are liquid
at room temperature
• Oils come from many
different plants and fish
• Oils are NOT a food group,
but they do provide
essential nutrients (EFAs)
Common oils:
Oils
What type of fat is this?
canola oil
corn oil
olive oil
soybean oil
sunflower oil
Foods naturally high in oils are nuts,
olives, some fish, and avocados.
Fats
What type of fat is this?
Solid fats are fats that are solid at
room temperature, like butter,
shortening and fat in animal products.
That’s all I ask you to do with
healthier eating…