build a healthy plate - drexel university€¦ · – replace with healthy unsaturated fat •added...
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Build a Healthy Plate Featuring MyPlate and the
2010 Dietary Guidelines
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Project Sponsors
•School District of Philadelphia
•Department of Nutrition Sciences, Drexel University
•USDA project funded through the Supplemental Nutrition Assistance Program
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Sort the foods into the correct food groups
This activity looks easier than it really is!
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Why is a healthy diet important?
• Helps manage weight and prevents overweight and obesity
• Reduces the risk of chronic disease
• Reduces the risk of early mortality
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What is MyPlate? • MyPlate is a tool designed to remind
Americans to eat healthfully • MyPlate illustrates the five food groups
using a familiar mealtime visual, a place setting
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MyPlate Key Messages • Balancing Calories
– Enjoy your food, but eat less. – Avoid oversized portions.
• Foods to Increase – Make half your plate fruits & vegetables. – Make at least half your grains whole. – Switch to low-fat (1%) or fat-free (skim) milk.
• Foods to Reduce – Choose foods that have less sodium. – Drink water instead of sugary drinks.
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Build a Healthy Plate by Choosing…
• Nutrient-dense foods instead of calorie-dense foods.
• A variety of fruits and vegetables in a rainbow of colors.
• Low-fat or fat free milk and dairy products. • Fiber-rich whole grains. • Protein foods that are low in fat.
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CUT BACK on SOFAS! • SOLID FATS
– Saturated fat & trans fat heart disease – Replace with healthy unsaturated fat
• ADDED SUGAR – Sugar adds calories weight gain – Choose water, 100% juice and fruit for
dessert
• SALT (SODIUM) – Raises blood pressure hypertension – Processed foods, fast food, frozen meals – Season with spices and herbs instead of salt
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Not all foods are created equal! Any-Time Sometimes
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Balancing Calories • Eat the right amount of calories for you • Enjoy your food, but eat less • Cut back on foods high in SOFAS and empty
calories • Avoid oversized portions
• Stop eating when you feel full
• Get enough physical activity
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• Choose activities you like to do – Aerobic – Muscle-strengthening – Bone-strengthening – Balance and stretching
• Start by doing what you can, at least 10 minutes at a time
Physical Activity
Recommendation: 60 minutes of moderate to vigorous activity per day
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• Maintain a healthy weight • Live longer • Feel better about yourself • Decrease chance of becoming depressed • Sleep better • Meet new friends • Stronger bones and muscles • Less likely to develop chronic diseases
– Heart disease, type 2 diabetes, hypertension, high cholesterol, stroke
Benefits of Physical Activity
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Nutrition Facts Labels • Use food labels to help you make better
choices • Check for calories • Look at the serving size and how many
servings you are actually consuming • Choose foods with lower calories,
saturated fat, trans fat, and sodium • Check for added sugars using the
ingredients list
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How does your diet compare to what you should be eating?
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QUESTIONS????