choose myplate-powerpoint
DESCRIPTION
The new food guide is the plate method. Used for years to simply recommendations for healthy eating, it is now the most upto date guide for the American meal planning guide. Emphasis is on whole grain, lean meats, fruits and vegetables consumed in small portions with dairy options such as yogurt, low fat milk and cheese. Simple in design yet effective if the consumer remembers to keep half the plate veggies with fruit and the other half with whole grains and lean meats such as seafood, beans, tofu, poultry or lean cuts of beef or pork.TRANSCRIPT
1
Choose MyPlate:Selected Consumer Messages
2
Alice Henneman, MS, [email protected] ● http://food.unl.edu
University of Nebraska-LincolnExtension in Lancaster County
Save Time – Do More with our FREE educational resources:
http://food.unl.edu/web/fnh/educational-resources
This publication has been peer-reviewed ● June 2011
3
Resources used
Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm
ChooseMyPlatehttp://ChooseMyPlate.gov
Selected Messages for Consumershttp://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf
DGA2010 Slide Presentationhttp://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm
4
MyPyramid is now …
5
… MyPlate
6
MyPlate calls the former MyPyramid “Meat & Beans Group” the “Protein Group”
MyPlate update
7
MyPlate calls the former MyPyramid “Milk Group” the “Dairy Group”
MyPlate update
8
Choose MyPlate “Menu” of Selected Consumer Messages
1. Balancing calories
2. Foods to increase
3. Foods to reduce
9
Choose MyPlate “Menu”
Balancing calories
– Enjoy your food, but eat less
– Avoid oversized portions
10
Food is to be enjoyed!
“Food is not nutritious untilits eaten.” ~ Smarter Lunchrooms 2011
11
Enjoy — but eat less!
12
Enjoy — but eat less!
13
“Your stomach shouldn’t be a waist (waste) basket.” ~ Author Unknown
Eat until “satisfied,” not “full”
14
It takes about 20 minutes for stomach to tell your brain you’re full
1414
20 min
utes
15
Downsize portion size
The bigger the portion, the more people tend to eat
16
“You better cut the pizza in
four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra
17
Ph
oto
cou
rtesy of N
ation
al Can
cer Institu
te
Limit Limit foodsfoodshigh in high in
sodium, sodium, addedadded
sugars, sugars, and and
refined refined grainsgrains
181818
Ph
oto
cou
rtesy of N
ation
al Can
cer Institu
te
EatEatmoremore
nutrient-nutrient-densedensefoodsfoods
19
Another name for “nutrient-dense” foods is “nutrient-rich” foods
20
Nutrient-dense vs. not nutrient-dense
21
Nutrient-dense vs. not nutrient-dense
22
Nutrient-dense vs. not nutrient-dense
23
Nutrient-dense foods andbeverages include ALL:
Vegetables/fruitsWhole grainsSeafoodEggsDry beans/peasUnsalted nuts/seedsFat-free/low-fat milk/milk productsLean meats/poultry
24
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
1 teaspoon sugar = about 4g of added and/or naturally occurring sugar
25
Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern
26
Can you guess: Which food has ADDED sugar according
to the ingredient list?
A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
27
Can you guess: Which food has ADDED sugar according
to the ingredient list?
A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
28
Physical activity and diet important regardless of weight!
29
“My idea of exercise is a good brisk sit.” ~ Phyllis Diller
30
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 moderate-intensive activity (i.e. 30 minutes, 5 times/week)
B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)
C. Either A or B
31
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 moderate-intensive activity (i.e. 30 minutes, 5 times/week)
B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)
C. Either A or B
32
Moderate aerobicactivityincreases breathing and heart rate somewhat
33
Vigorous aerobic activity greatly increases heart rate and breathing
34
Limit screen time orwatch and workout
35
Getactive
10minutes
3timesa day
Short on time?
36
You can live as if there’s no tomorrow ...
… but, tomorrow will probably come …
37
“If I’d known I was going to live so long, I’d have taken better care of myself.”
~Leon Eldred
38
Choose MyPlate “Menu”
Foods toincrease
– Make half your plate fruits and vegetables
– Make at least half your grains whole grains
– Switch to fat-free or low-fat (1%) milk
39
Fill half your plate withfruits & veggies
40
Pick a variety of vegetables from each vegetable subgroup
41
… all cooked beans and peas, for example:
• Kidney beans
• Lentils• Chickpeas• Pinto beans
Did you know: The vegetable subgroup of “beans and peas
(legumes)” includes ...
42 Green peas Green beans
The “beans and peas (legumes)” subgroup does NOT include ...
43
A. Vegetable
B. Protein
C. Both A and B
D. Neither A or B
Can you guess: What type of food are “beans and peas (legumes)” considered?
44
A. Vegetable
B. Protein
C. Both A and B
D. Neither A or B
Can you guess: What type of food are “beans and peas (legumes)” considered?
45
At least half your grains should be whole grains
46
Bran
Endosperm
Germ
Whole grains contain the entire grain seed or “kernel”
47
Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either:
– 51% of total weight as whole grains OR
– 8g of whole grains
48
3 ways to eat half whole grains
2 oz. 100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products
3 oz. 100% whole grains & 3 oz. refined-grain products
6 oz. partly whole-grain products
49
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in WHOLE grains?
50
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in WHOLE grains?
51
Whole 2% 1% Fat-free
165 calories
125 calories
100calories
85calories
Calories saved
40 65 80
Switching to fat-free or low-fat (1%) milk makes a difference!
52
Can you guess: Which is more nutrient-dense?
A. Fat-free and low fat (1%) milk
B. Whole milk
C. They are equally nutrient-dense
53
Can you guess: Which is more nutrient-dense?
A. Fat-free and low fat (1%) milk
B. Whole milk
C. They are equally nutrient-dense
54
Choose MyPlate “Menu”
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
55
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
56
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
57
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
58
Can you guess: How much sodium is in a teaspoon of salt?
A. 1,300 mg
B. 2,300 mg
C. 3,300 mg
59
Can you guess: How much sodium is in a teaspoon of salt?
A. 1,300 mg
B. 2,300 mg
C. 3,300 mg
60
A. 30 mg
B. 250 mg
C. 470 mg
Can you guess: How much sodium is in 1 cup of this food?
61
Can you guess: How much sodium is in 1 cup of this food?
A. 30 mg
B. 250 mg
C. 470 mg
62
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
Use other seasonings
63
Reduce sugar-sweetened beverage intake:
Drink fewer sugar-sweetened beverages
Consume smaller portions
Substitute water, unsweetened coffee and tea, and other beverages with few or no calories
64
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.
65
THE END
“The greatest wealth is health.” ~Virgil
66
Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.
University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.