Transcript File - Evgeniya Nozdrina

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Balanced Plate, Balanced Life: Secrets to
Success with The New USDA “My Plate”
Evgeniya Nozdrina,
Danielle Trafficanda
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Then…Food Pyramid
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Now… My Plate
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Key Messages of My Plate
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Balance Calories
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Foods to Increase
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Foods to Decrease
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“Secrets” to Balancing Calories
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Enjoy food, and the foods you like, but eat less of them
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Eat until satisfied, not full
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Everything in moderation
It takes about 20 minutes for your stomach to tell your brain that
you are no longer hungry and to stop eating
Slow down while eating
Do not eat distracted
Practice mindful eating
Downsize your portions and avoid portion distortion
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Use smaller plates and serving utensils
Share a meal
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Balance Calories
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Be physically active
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At least 30 minutes 5 days a week
No Time? Split it up. Do three 10 minute sessions
Any movement counts: walking, biking, jump rope, dancing in the
kitchen
Choose lean sources of protein
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White meat poultry, beans, legumes, egg whites, lean cuts of beef
and pork
 Add beans or legumes to: soups, taco meat, chili, hamburgers.
 Try making meatloaf or chili with extra lean ground turkey or
chicken
Try to incorporate fish 2-3 times a week
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Balance Calories
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Switch to low fat or skim dairy
Whole Milk:
150 calories, 8g fat
Low fat Milk:
110 calories, 2g fat
Save 40 calories
and 6g fat
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Low fat and skim dairy has the same nutrients as whole dairy but
without the fat and cholesterol
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“Secrets” on Foods to Increase
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Fruits and Vegetables
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Whole Grains
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Lean Proteins and Low or Non fat Dairy
+ “Secrets” to Increase Fruits and
Vegetables
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2 cup of fresh fruit
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2.5 cups fresh vegetables
 FILL
HALF YOUR PLATE
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Focus Snacks on Fruits and Vegetables
 Fruit & veggie smoothies
 Ants on a log
 Parfaits
 Dippers
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Incorporate more fruits and vegetables into the main meals
 Grate vegetables into meatloaves, meatballs, lasagnas,
potatoes
 Add vegetables or fruit to stir-fries, pizzas, omelet's,
pasta
 Add fruit to muffins, pancakes, desserts
 When baking try substituting ½ or all the butter or oil
for applesauce
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“Secrets” to Increase Whole Grains
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Make 1/2 of your grains whole
 For adults - 3 servings or 48g WG
 For children - 1.5 servings 23g WG
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At Home
 Substitute
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Try brown rice or whole-wheat
pasta.
Use whole grains such as barley and
bulgur in mixed dishes.
Try to substitute whole wheat or oat
flour for up to half of the flour in
recipes.
Try rolled oats or a crushed,
unsweetened whole grain cereal as
breading for baked chicken, fish, veal
cutlets, or eggplant parmesan.
Whole-grain bread or cracker crumbs
can be used in meatloaf.
Unsweetened, whole grain ready-to-eat
cereal as croutons in salad or in place
of crackers with soup.
Try popcorn with little or no added salt
and butter, a whole grain, as a healthy
snack.
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“Secrets” to Increase Whole Grains
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At the Supermarket
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Watch out claims such as:
Multi-Grain, Stone-Ground,
Wheat, Cracked Wheat, SevenGrain, or Bran. These products
are usually not Whole-Grain
products
Do not be tricked by color,
which is not an indicator of a
whole grain
Look for the “Whole Grain”
stamp provided by the Whole
Grain Council.
Look at the Nutrition Facts
label to find products with
higher % Daily Value for fiber.
Not all whole grains products
are good sources of fiber
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“Secrets” to Increase Whole Grains
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At the Supermarket
Read the Food Label. The top of the label’s ingredient list should
contain whole-grain ingredients
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Brown rice
Buckwheat
Bulgur
millet
oatmeal
quinoa
rolled oats
whole-grain barley
whole-grain corn
whole-grain sorghum
whole-grain triticale
whole oats
whole rye
whole wheat
wild rice
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Foods to Reduce
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Solid Fats
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Sodium
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Added Sugars
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“Secrets” to Reducing Solid Fats
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Solid fats are also called “saturated” fats
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Most come from animal products or tropical oils
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These Include:
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Butter, lard, bacon grease, milk fats (cheese, cream) shortening
Why do you want to reduce these fat?
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High in saturated fats and cholesterol
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Lower in monounsaturated and polyunsaturated fats
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Higher in calories/ more calorie dense
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9 calories/ gram
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“Secrets” to Reducing Solid Fats
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At Home:
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Use unsaturated fats such as: canola oil, olive oil, vegetable oils,
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Use jellies, jams, fruit butters, or nut butters instead of butter on
bread
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Substitute applesauce for all or half the butter or oil in baked
goods
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Bake foods rather than fry
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Use avocado on sandwiches instead of mayo
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Try Greek yogurt in place or sour cream or mayonnaise
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“Secrets” to Reducing Solid Fats
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At the Supermarket
 Buy oils instead of butter or
other solid fats
 Buy butter spreads that are
made with heart healthy oils,
such as “Smart Balance”
 Read ingredient list
 Make sure oils used are: heart
healthy, oils used are not fully
or partially hydrogenated,
have low amounts of total fat,
saturated fat, and cholesterol
in a serving
 For saturated fat and
cholesterol, use the Quick
Guide to %DV: 5%DV or
less is low and 20%DV or
more is high. (Remember,
there is no %DV for trans
fat.)
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“Secrets” to Reducing Sodium
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2,300 milligrams (mg) a day 1,500 mg/day for 51 years old and
older, African Americans, have hypertension, diabetes, or
chronic kidney disease
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At Home
 Cut back little by little over time
 Try to eat more home-prepared foods
 Do not add salt while cooking or
at the table
 Use spices, herbs, garlic, vinegar,
or lemon juice to season foods.
 Think fresh – Fill up on vegetables and fruits
 Increase your potassium intake, which might help to lower the
blood
 Eat processed foods less often and in smaller amounts
 Watch the condiments such as: soy sauce, ketchup, pickles,
olives, salad dressings, and seasoning packets. Choose lowsodium options and cut the amount.
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“Secrets” to Reducing Sodium
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At the Supermarket
 Read the Food Label. Look for claims:
 Sodium Free- less than 5mg/serving
 Very Low Sodium- 35mg or less
 Low Sodium- 140mg or less
 Reduced Sodium- sodium is reduced
by at least 25% than original
product
 No Salt Added- Sodium is not added
to product.
Still check the sodium count
 Pay close attention to: foods made with
cheese; cured meats such as: bacon,
sausage, hot dogs, and deli/luncheon
meats; and ready-to-eat foods like:
canned chili, ravioli, and soups.
 Buy canned vegetables or beans that
are no salt added or reduced sodium or
rinse before cooking
 Choose low sodium diary and protein
foods.
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“Secrets” to Reducing Sodium
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Read the food label’s ingredient list. Even if salt is at
the bottom of the list of ingredients, look for
ingredients that are high in their sodium content
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yeast extract
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marmite
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soy sauce
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teriyaki sauce
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baking powder
baking powder
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sun dried tomatoes 
sodium alginate
sodium ascorbate 
sodium
bicarbonate
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(baking soda)
sodium benzoate 
sodium caseinate
sodium chloride
sodium citrate
sodium hydroxide
sodium saccharin
sodium stearoyl
lactylate
sodium sulfite
disodium
phosphate
monosodium
glutamate (MSG)
trisodium
phosphate
Na
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“Secrets” to Reducing Added Sugars
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An average of 16% of the total calories in the American diet
 Women should get no more than 100 cal/day from sugar (about 6
tsp of sugar)
 Men should get no more than 150 cal/day from sugar (about 9 tsp
of sugar)
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At Home
 Drink water or low fat milk instead of regular soda,
"vitamin- type" water, sports drinks, coffee drinks,
energy drinks.
 Limit the amount of fruit juice
 Limit sugary cereals
 Eat less candy; ice cream; processed foods and
desserts such as cookies, cakes, and pies.
 Choose smaller portions or share sweets.
 Try fruit for dessert, whole grains or unsalted nuts for
snacks
and
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“Secrets” to Reducing Added Sugars
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At the Supermarket
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Read the food labels. Choose foods
with lower sugar content.
Buy canned fruits packed in own
juices
Read the food label’s ingredient list.
Look for terms that indicate added
sugars
 Anhydrous dextrose
 Brown sugar
 Confectioner’s powdered sugar
 Corn syrup or Corn syrup solids
 Dextrin
 Fructose
 High-Fructose Corn Syrup
 Honey
 Inverted sugar
 Malt syrup
 Maltose
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Maple syrup
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Molasses
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Nectars (e.g. peach nectar, pear
nectar)
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Pancake syrup
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Raw sugar
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Sucrose
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Sugar
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White granulated sugar
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For More Information
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http://www.choosemyplate.gov/
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http://www.wholegrainscouncil.org/
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http://fit.webmd.com/welcome-parents