building a healthy plate. overview my plate: how to build a healthy plate based on the usda dietary...
TRANSCRIPT
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Building a Healthy Plate
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Overview
• My Plate: How to build a Healthy Plate based on the USDA Dietary Recommendations
• Healthy Eating On a Budget: Tips for cost conscious shoppers
• Healthy Families: How to get your family involved
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My Plate
• New Dietary Guidelines from the USDA
• Based on food groups and portion control
What is My Plate?
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Little Changes, Big Differences
Building a Healthy Plate
• Make half your plate Fruits and Vegetables
• Switch to skim or 1%
• Make at least half your grains whole grains
• Vary your protein foods
• Keep your food safe to eat
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Make Half Your Plate
Fruits and Vegetables
• Vary Veggies and Fruits!
• Eating by the rainbow: Each color has nutrients
• At least 2 Servings of fruit per day
• At least 3 Servings of Veggies per day
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Make Half Your Grains Whole Grains
• The color, product name and the product marketing can be very confusing!
• Check the ingredient list: Whole Grain should be #1on the list!
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What are whole grains?
Yes Maybe NoWhole grain [name of grain]
Ex: Whole wheat
Stoneground whole [grain]
Brown rice
Oats, oatmeal
Wheatberries
Wheat, or wheat flour
Semolina
Durum wheat
Organic flour
Stoneground
Multigrain (may describe several whole grains or several refined grains, or a mix of both)
Enriched flour
Degerminated
Bran
Wheat germ
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Power up with Protein
• Choose lean protein
• Trim fat when possible
• Eat 2 servings of fatty fish per week (canned seafood counts)
• Don’t forget! Protein can also come from eggs, nuts, cheese, peanut butter or tofu.
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Calcium from Dairy & other
foods • Drink fat-free
or low fat milk
• Choose low fat yogurt and cheese for snacks
• Get calcium from non-dairy high-calcium foods like dark leafy greens.
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Healthy Substitutes
Limit Substitute
Sugary Sodas
Salty Snack Foods
Solid Fat: Butter
Try flavored water, half juice-half water, unsweetened ice tea or
coffee
Healthy trail mix, peanut butter and apples, herb Popcorn.
Season foods with herbs rather than salt.
Cook with Vegetable Oils
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My Plate On a Budget
• Plan Ahead! Plan your meals and don’t stray from your list. Make “stretch meals.”
• Cut Coupons Check online, in stores, or in newspapers. Don’t forget to ask!
5 Steps:
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•Compare Prices! Find the unit price on the shelf and use it to compare different brands and sizes to find the most affordable option
My Plate On a Budget
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•Prepare larger batches: Make more and freeze individual containers to use throughout the week
•“Planned-overs”- Plan to make more. Bring an extra serving to lunch or give your leftovers a reboot in omelets or pasta dishes the next day.
My Plate On a Budget
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Cost ConsciousFood Tips
• Buy seasonal!
• Fruits and vegetables that are grown in season and grown in your area are easier to get and less expensive
Some farms markets give double dollars for SNAP participants.
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Cost ConsciousFood Tips
• Go Generic!
• Don’t be fooled by the more attractive brand-names. Store brand will always be more attractive to your wallet
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Cost ConsciousFood Tips
• Buy in bulk
• It’s almost always cheaper to buy in bulk. Smart choices include family size chicken, steak or fish, and large bags of potatoes or frozen foods.
• If you don’t have the space to store the extra food, consider splitting it with family, friends or a neighbor.
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Cost ConsciousFood Tips
• Buy it whole
• Pre-washed and cut fruit and vegetables may be more convenient, but they are often more expensive too.
• Visit the freezer aisle
• Did you know that frozen vegetables and fruits are just as nutritious and usually cheaper than fresh?
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Healthy Families• Get the kids
involved!- At the grocery store, in the kitchen.
• Be active- Play at the park, limit TV time.
• Start the day of right with breakfast, and pack a healthy lunch.