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Choose  MyPlate:Selected  Consumer  Messages

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Alice  Henneman,  MS,  RDahenneman1@unl.edu ● http://food.unl.edu

University  of  Nebraska-­LincolnExtension  in  Lancaster  County

Save  Time  – Do  Morewith  our  FREE  educational  resources:

http://food.unl.edu/web/fnh/educational-­resources

This  publication  has  been  peer-­reviewed  ● June  2011

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Resources  usedDietary  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

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MyPyramid  is  now  …  

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…  MyPlate  

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MyPlate  calls  the  former  MyPyramid  “Meat  &  Beans  Group”  the  “Protein  Group”

MyPlate  update

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MyPlate  calls  the  former  MyPyramid  “Milk  Group”  the  “Dairy  Group”

MyPlate  update

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Choose  MyPlate  “Menu”  of  Selected  Consumer  Messages

1. Balancing  calories

2. Foods  to  increase

3. Foods  to  reduce

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Choose  MyPlate  “Menu”

Balancing  calories– Enjoy  your  food,  but  eat  less

– Avoid  oversized  portions

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Food  is  to  be  enjoyed!

“Food  is  not  nutritious  untilits  eaten.”

~  Smarter  Lunchrooms  2011

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Enjoy  — but  eat  less!  

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Enjoy  — but  eat  less!  

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“Your  stomach  shouldn’t  be  a  waist  (waste)  basket.”~  Author  Unknown

Eat  until  “satisfied,”  not  “full”

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It  takes  about  20  minutes  for  stomach  to  tell  your  brain  you’re  full

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20  minutes

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Downsize  portion  size

The  bigger  the  portion,  the  more  people  tend  to  eat

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“You  better  cut  the  pizza  in  four  pieces,  because  I’m  not  hungry  enough  to  eat  six.”  

~Yogi  Berra

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Photo  courtesy  of  National  C

ancer  Institute

Limit  foodshigh  in  sodium,  addedsugars,  and  

refined  grains

Limit  foodshigh  in  sodium,  addedsugars,  and  

refined  grains

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Photo  courtesy  of  National  C

ancer  Institute

Eatmore

nutrient-­densefoods

Eatmore

nutrient-­densefoods

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Another  name  for  “nutrient-­dense”  foods  is  “nutrient-­rich”  foods

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Nutrient-­dense  vs.  not  nutrient-­dense

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Nutrient-­dense  vs.  not  nutrient-­dense

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Nutrient-­dense  vs.  not  nutrient-­dense

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Nutrient-­dense  foods  andbeverages  include  ALL:

ØVegetables/fruitsØWhole  grainsØSeafoodØEggsØDry  beans/peasØUnsalted  nuts/seedsØFat-­free/low-­fat  milk/milk  productsØLean  meats/poultry

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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

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Other  sugars  occur  “naturally”in  foods  like  milk,  fruit,  and  some  vegetables  – they  aren’t  the  “added  sugars”  that  are  the  concern

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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  ...

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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  ...

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Physical  activity  and  diet  important  regardless  of  weight!

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“My  idea  of  exercise  is  a  good  brisk  sit.”~  Phyllis  Diller

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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  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

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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  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

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Moderate  aerobicactivityincreases  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  orwatch  and  workout

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Getactive  10

minutes3

timesa  day

Short  on  time?

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You  can  live  as  if  there’s  no  tomorrow  ...

…  but,  tomorrow  will  probably  come  …                      

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“If  I’d  known  I  was  going  to  live  so  long,  I’d  have  taken  better  care  of  myself.”

~Leon  Eldred

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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

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Fill  half  your  plate  withfruits  &  veggies

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Pick  a  variety  of  vegetables  from  each  vegetable  subgroup

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…  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  ...

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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?  

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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?  

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At  least  half  your  grains  should  be  whole  grains

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BranEndosperm

Germ

Whole  grains  contain  the  entire  grain  seed  or  “kernel”

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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

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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

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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?

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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?

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Whole 2% 1% Fat-­free165  

calories125  

calories100

calories85

caloriesCaloriessaved

40 65 80

Switching  to  fat-­free  or  low-­fat  (1%)  milk  makes  a  difference!

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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

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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

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Choose  MyPlate  “Menu”

Foods  to  reduce– Compare  sodium  in  foods  like  soup,  bread,  and  frozenmeals  ―  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

Ø African  Americans  ages  2+

Ø Adults  ages  51+

Ø People  ages  2+with  high  blood  pressure,  diabetes,  or  chronic  kidney  disease

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Can  you  guess: How  much  sodium  is  in  a  teaspoon  of  salt?  

A.  1,300  mg

B.  2,300  mg

C.  3,300  mg  

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Can  you  guess: How  much  sodium  is  in  a  teaspoon  of  salt?  

A.  1,300  mg

B.  2,300  mg

C.  3,300  mg  

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A.  30  mg

B.  250  mg

C.  470  mg  

Can  you  guess:  How  much  sodium  is  in  1  cup  of  this  food?  

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Can  you  guess:  How  much  sodium  is  in  1  cup  of  this  food?  

A.  30  mg

B.  250  mg

C.  470  mg  

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Easy  ways  to  reduce  sodiumØ Check  labels

Ø Avoid  adding  salt  (an  exception  may  be  when  baking  yeast  breads)

Ø Eat  fresh  foods,  frozen  veggies

Ø Request  salt  be  left  off  when  eating  out

Ø Use  other  seasonings

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Reduce  sugar-­sweetened  beverage  intake:

ØDrink  fewer  sugar-­sweetened  beverages

ØConsume  smaller  portions

ØSubstitute  water,  unsweetened  coffee  and  tea,  and  other  beverages  with  few  or  no  calories

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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  ishealth.”    

~Virgil

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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.