Transcript MyPlate Theme #1 - WVU Family Nutrition Program

Choose MyPlate:
Informational Webinar
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Information adapted from:
Alice Henneman, MS, RD
[email protected] ● http://food.unl.edu
University of Nebraska-Lincoln
Extension in Lancaster County
This publication has been peer-reviewed ● June 2011
Updated by:
Amy Gannon, MS, RD, LD
Beverly McGettigan, MS, LN
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Resources used
Dietary Guidelines for Americans, 2010
http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm
ChooseMyPlate
http://ChooseMyPlate.gov
Selected Messages for Consumers
http://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf
DGA2010 Slide Presentation
http://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm
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MyPyramid is now …
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… MyPlate
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What the Icon is:
• A new take on a familiar symbol
• A cue to help consumers make healthy
choices
• Symbolizes a need to build a healthy
plate based on the food groups.
• Appropriate for any age.
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• Accompanied by a broader effort to help
consumers choose a healthy diet.
Using MyPlate with MyPyramid
• Rule of thumb: Use any lessons or materials you
have found to be good teaching tools for your
audience
• MyPyramid educational materials can still be
used
– No expiration date on MyPyramid
• Try using MyPlate to generate interest and
prompt your audience to think about what they
put on their plate and supporting information
from current MyPyramid materials.
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USDA Dietary Guidelines
Communications Release Calendar
Dates
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Theme
Selected Key Message
Sept-Dec 2011
Foods to Increase
Make half your plate fruits and vegetables
Jan – April 2012
Balancing Calories
Enjoy your food, but eat less
May – Aug 2012
Foods to Reduce
Drink water instead of sugary drinks
Sept-Dec 2012
Foods to Increase
Make at least half your grains whole grains
Jan –April 2013
Balancing Calories
Avoid oversized portions
May – Aug 2013
Foods to Reduce
Compare sodium in foods like soup, bread, and frozen
meals-and choose the foods with the lower numbers
Sept –Dec 2013
Foods to Increase
Switch to fat free or low-fat (1%) milk
MyPlate update
MyPlate
calls the
former
MyPyramid
“Meat &
Beans
Group” the
“Protein
Group”
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MyPlate update
MyPlate
calls the
former
MyPyramid
“Milk
Group” the
“Dairy
Group”
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Major Messages focus on Four
Dietary Guideline Themes:
1. Balancing
calories
2. Foods to
increase
3. Foods to reduce
4. Be active your
way
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MyPlate Theme #1:
Balancing
calories
– Enjoy your
food, but eat
less
– Avoid
oversized
portions
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Enjoy — but eat less!
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20 minutes
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It takes
about 20
minutes for
stomach to
tell your
brain
you’re full
Downsize portion size
The
bigger the
portion,
the more
people
tend to
eat
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Photo courtesy of National Cancer Institute
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Eat
more
nutrientrich
foods
Nutrient-rich vs.
not nutrient-rich
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Nutrient-rich vs.
not nutrient-rich
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Nutrient-rich foods and
beverages include ALL:
Vegetables/fruits
Whole grains
Seafood
Eggs
Dry beans/peas
Unsalted nuts/seeds
Fat-free/low-fat milk/milk products
Lean meats/poultry
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MyPlate Theme #2:
Foods to
increase
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– Make half your
plate fruits and
vegetables
– Make at least
half your grains
whole grains
– Switch to fat-free
or low-fat (1%)
milk
Photo courtesy of National Cancer Institute
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Limit
foods
high in
sodium,
added
sugars,
and
refined
grains
Fill half your plate with
fruits & veggies
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Pick a variety of vegetables from
each vegetable subgroup
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Did you know: The vegetable
subgroup of “beans and peas
(legumes)” includes ...
… all cooked
beans and
peas, such as:
• Kidney
beans
• Lentils
• Chickpeas
• Pinto beans
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At least half
your grains
should be
whole grains
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Bran
Whole
grains
contain the
entire grain
seed or
“kernel”
Endosperm
Germ
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Partially whole grain
products providing
half or more whole
grains per ounceequivalent serving
have at least either:
– 51% of total
weight as whole
grains OR
– 8g of whole grains
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3 ways to eat half whole grains
3 oz. 100% whole grains & 3 oz. refinedgrain products
2 oz. 100% whole grains, 2 oz. partly wholegrain products, & 2 oz. refined grain products
6 oz. partly whole-grain products
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Switching to fat-free or low-fat (1%)
milk makes a difference!
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Whole
165
2%
125
1%
100
Fat-free
85
calories
Calories
saved
calories
calories
calories
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65
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MyPlate Theme #3:
Foods to reduce
– Compare sodium
in foods like soup,
bread, and frozen
meals ― and
choose the foods
with lower numbers
– Drink water instead
of sugary drinks
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Can you guess: People ages
2 and older should reduce daily
sodium intake to less than …
A. 2,300 mg or 1,500 mg, depending on
age/other individual characteristics
B. 2,300 mg or 3,000 mg, depending on
age/other individual characteristics
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Can you guess: People ages
2 and older should reduce daily
sodium intake to less than …
A. 2,300 mg or 1,500 mg, depending on
age/other individual characteristics
B. 2,300 mg or 3,000 mg, depending on
age/other individual characteristics
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Groups reduced to 1,500 mg
 African Americans
ages 2+
 Adults ages 51+
 People ages 2+
with high blood
pressure, diabetes,
or chronic kidney
disease
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Easy ways to reduce sodium
 Check labels
 Avoid adding salt (an
exception may be when
baking yeast breads)
 Eat fresh foods, frozen
veggies
 Request salt be left off
when eating out
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 Use other seasonings
Reduce sugar-sweetened
beverage intake:
 Drink fewer sugarsweetened beverages
 Consume smaller
portions
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 Substitute water,
unsweetened coffee
and tea, and other
beverages with few or
no calories
Nutrition Facts Label doesn’t separate
“added” & “naturally occurring” sugars
“Added” sugars are
sugars and syrups
added to foods or
beverages during
preparation or
processing
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1 teaspoon sugar =
about 4g of added
and/or naturally
occurring sugar
• Other sugars
occur naturally
in foods like
milk, fruit, and
some
vegetables.
• Check the
ingredients list
to determine
sources of
added sugars.
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MyPlate Theme #4:
Be Active
Your Way:
 Balancing
healthy eating
with regular
physical activity
is essential
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Physical activity and diet are
important regardless of weight!
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Can you guess: How much
WEEKLY physical activity should
adults (age 18 and over) do for
substantial health benefits?
A. 2 hours and 30 minutes of moderateintensive activity (i.e. 30 minutes, 5
times/week)
B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5
times/week)
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C. Either A or B
Can you guess: How much
WEEKLY physical activity should
adults (age 18 and over) do for
substantial health benefits?
A. 2 hours and 30 minutes of moderateintensive activity (i.e. 30 minutes, 5
times/week)
B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5
times/week)
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C. Either A or B
Moderate
aerobic
activity
increases
breathing
and heart
rate
somewhat
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Vigorous
aerobic
activity
greatly
increases
heart rate
and
breathing
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Limit screen time or
watch and workout
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Short on time?
Get
active
10
minutes
3
times
a day
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Remember …
A variety of foods, in
moderation, can fit into a
healthy eating pattern if
nutrient needs have
been met without
exceeding calorie limits.
Regular physical activity
helps maintain calorie
balance.
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THE END
“The greatest
wealth is
health.”
~Virgil
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