Transcript MyPlate PowerPoint Presentation

MyPlate
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Learning Objectives
• Create familiarity with each component
of MyPlate (fruits, vegetables, grains,
protein, dairy)
• Demonstrate how much of each food
group to have (i.e. portioning)
• Identify 1-2 items each participant can
modify or change on his/her plate to
improve healthy eating habits
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The Portion Size Illusion
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Nutrition and Health
A healthy meal plan and physical activity can decrease
the risk for many health conditions, including:
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Overweight and obesity
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Heart disease
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High blood pressure
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High cholesterol
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Diabetes
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Certain types of cancer
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Sleep apnea
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Stroke
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MyPlate
Protein
Grains
Vegetables
Fruits
Dairy
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MyPlate
1. Helps people visualize how to base their meal choices.
2. Does not address oils and sweets.
3. Does not address physical activity.
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My Plate Recommendations
Balancing Calories
Foods to reduce
Enjoy your food, but eat less.
Compare sodium in foods like
soup, bread, and frozen meals—
and choose the foods with lower
numbers.
Avoid oversized portions.
Foods to Increase
Make half your plate fruits and
vegetables.
Drink water instead of sugary
drinks.
Make at least half your grains whole
grains.
Switch to fat-free or low-fat (1%)
milk
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Half Your Plate =
Fruits and Vegetables
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Fruits and Vegetables
What counts?
Fresh, raw, cooked, canned, dried, or frozen fruits
and vegetables
100% fruit or vegetable juice
High in vitamins and minerals
High water content means fewer calories
Good source of fiber
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Budget Shopper
Fruits and vegetables
Buy in ALL forms:
Fresh
frozen
canned
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Fruits and Vegetables
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Apple
Strawberry
Raspberry
Radish
Tomato*
Grapes
Watermelon
Orange*
Banana*
Beans and lentils*
Bell pepper
Pumpkin*
Carrots
Cantaloupe*
Mango*
Squash (Winter*, Summer)
Corn
Pineapple
Lemon
Blueberries
Cabbage Spinach* Greens*
Eggplant*
Red onions
Plums
Potatoes (White* and
Sweet*)
 Red onions
 Plums
 Broccoli Cauliflower
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* = Potassium Foods
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¼ Your Plate = Grains
Make 50% of “Grains” group Whole Grains!
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Grains
Make at least half whole grain, “brown”
What counts?
Any food made from wheat, rice, oats, cornmeal,
barley, or another cereal grain
Two groups:
Whole grains, “brown”
Refined grains
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Grains: Budget Tips
 Buy store brands
 Buy whole grain version of a food that you like:
cereal, rice, pasta, bread, crackers, tortillas
 Involve your whole family
 Look for “whole grain” word as first ingredient on
list
 Start by using half regular grain and half whole
grain, slowly increasing the amount of whole grain
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¼ Your Plate = Proteins
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Proteins
What counts?
Meat, poultry, seafood, beans and peas, eggs, soy, nuts,
and seeds.
How much?
6-8 oz/day or 2 decks of playing cards (9 oz) is a good
place to start!
Stick with low-fat sources
Poultry
Seafood
Beans, nuts, and peas
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Protein: Budget Tips
Review your grocery store receipts
Protein is where you likely spend the most of your food money!
Healthy affordable proteins several
times per week
Beans, eggs, canned fish
Dairy foods: cheese, milk, yogurt
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3 Servings Dairy per Day
Low Fat, Non Fat
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Dairy: What Counts?
Milk, cheese, yogurt, pudding, ice
cream, calcium-fortified soymilk
Choose low-fat or fat free milk, yogurt,
and cheese
3 servings each day to meet the RDA for
calcium
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Dairy: Budget Tips
Compare the unit prices to find best
deal
Larger sizes usually have the lower
price per unit
Compare large container of yogurt with
individual packages
Dairy foods can be frozen
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What Makes a Food Healthy?
High in nutrients, lower in calories
Vitamins
 Healthy fats
 Fiber
 Minerals
Examples
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Fruits
Vegetables
Whole
grains
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Lean meats
Low-fat
dairy
products
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Nutrition Labels
Pay attention to:
Serving size
Servings per container
Calories
Avoid:
Saturated/trans fats
Get plenty:
Fiber
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Breakfast
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Lunch or dinner
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Lunch or dinner
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Lunch or dinner
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Lunch or dinner
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