myplate - utah state university extension · 5. identify three ways to incorporate physical...

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MyPlate 2010 Dietary Guidelines Objectives:

1. Name three focuses of the 2010 Dietary Guidelines (balancing calories, foods to increase, foods to reduce).

2. Identify the five food groups represented in MyPlate. 3. Name the ‘10 Tips to a Great Plate’. 4. Name two ways to prevent weight gain. 5. Identify three ways to incorporate physical activity into daily life.

NOTE: This is an extensive lesson. You may choose to break the lesson into multiple sessions or cover only certain topics/objectives that are most appropriate for your audience if you feel that you will not have time to cover the lesson in its entirety. Required Materials:

• Ingredients and equipment for the demonstration/sample recipe(s) (see pgs. 13-15 – include as many recipes in your demo as time and budget permits).

• Plates, napkins, and plastic ware for serving the sample recipe. • Paperwork required by program. • Handouts.

Optional Supplemental Materials:

• Poster of MyPlate or any other MyPlate visual. • Food labels (helpful to have some with low sodium and fat contents and some with high

sodium and fat contents). Preparation Required:

• Review and become comfortable with the lesson and related handouts. • Choose a demonstration recipe from the lesson handouts to demonstrate and share with the

class. Decide where in lesson to start demonstration so that food is ready by the end of the lesson.

• Gather the food and equipment to make the food demonstration recipe. • Make enough copies of handouts and other required forms for all participants (see pgs. 11-15).

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Teaching tips and ideas: • Ask questions! Remember that not everyone hears the question the first time or hears the

answers. Ask the question twice. It may be appropriate to repeat things that are said. Some questions may need to be rephrased so that your particular audience will understand what you are asking.

• Give time for participants to think after you have asked the question. Just because they don’t answer immediately after you have asked the question doesn’t mean that they don’t know… they may just need time.

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LESSON PLAN

Introduction Time: 5 minutes

• Welcome everyone to the class and thank them for taking time out of their busy schedules to participate.

• Take a moment to introduce yourself and the program. • Ask the class: With all of the conflicting nutrition information you hear about on TV or read in

newspapers, in magazines, and on the Internet, how do you know what to believe about what is or is not healthy eating? o Let class respond.

• During this lesson, we will discuss the current nutrition and health recommendations established by the leading nutrition and health experts in the U.S. These recommendations are known as the Dietary Guidelines and are intended for all healthy adults and children ages two and over. When followed, these recommendations may help you to delay or avoid the most common health problems and chronic diseases we face in our country today, including obesity, diabetes, high blood pressure, heart disease, stroke, and some cancers.

Objective 1: Name three focuses of the 2010 Dietary Guidelines (balancing calories, foods to increase, foods to reduce). Time: 5-10 minutes

• The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HSS) develop the Dietary Guidelines for Americans. These are selected messages to consumers developed by top nutrition and health experts in the country. They are updated every five years and based on scientific research. The last revision was in 2010. They address the following important topics related to health: o Balancing Calories

Enjoy your food but eat less. Avoid oversized portions.

o Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk.

o 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.

• Show a picture of MyPlate (see pg. 10). • MyPlate is a food guidance system that was developed by USDA and HHS to provide an easy

way to follow the Dietary Guidelines. The food groups that make up the plate work together to provide the nutrient balance your body needs. The plate contains five food groups – vegetables, fruits, grains, protein, and dairy. You may want to explain that MyPlate replaces MyPyramid.

• Ask the class: Would anyone be willing to create and share a dinner plan for your family that includes all the food groups in MyPlate? o Examples:

Broccoli, carrot sticks, fruit kabob, chicken and wild rice, skim milk. Chili, corn bread, green salad, apple slices, vanilla yogurt with fresh strawberries. Scrambled eggs with green chilies and mango salsa, whole wheat toast, skim milk.

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Objective 2: Identify the five food groups represented in MyPlate. Time: 15-30 minutes

• Describe the following: Jane, Beth, and Marie are friends that decided they wanted to start eating “better” because they didn’t want to worry about getting heart disease, diabetes, or cancer. Although they were not sure what “better” meant, Jane had heard about myplate.gov and convinced the other two that this may be a good place to start. The women were amazed at the tools they found on this web site. They were especially excited about the interactive tools, Daily Food Plan and Food Tracker. With the Daily Food Plan, each woman entered her age, sex, weight, and physical activity. Daily Food Plan gave each of them an estimated daily calorie plan and explained how much from each food group they should be eating. They were amazed that although they are all about the same age, sex, height and weight, they each had different recommendations for calorie intake. One had an 1800 calorie recommendation, one had 2000, and one had 2200.

• Ask the class: Can you think what would make their recommendations different? o The only difference between them was how much physical activity they get each day. We

will talk more about that later. • Optional Activity: If you have access to a computer and the Internet, go online to

www.choosemyplate.gov and allow participants to determine their own individualized calorie and food requirements. Introduce them to Food Tracker so they can learn to keep track of the food they eat. If these activities are not practical for this lesson, make sure participants have the web address so that they can do this at a future date.

Objective 3: Name the ’10 Tips to a Great Plate’. Time: 5-10 minutes

Ask the class: Of the five food groups represented in MyPlate (vegetables, fruits, grains, protein, and milk) which do you think would be the three wisest groups to include in our diets each and every day? Why? o Answers will vary and there are no wrong answers. This is just a discussion to get

participants to think about the material that has been presented in a more concrete way and to help them remember the importance of each group. All of the groups are important because each provides nutrients lacking in the other groups. You can lead the discussion to help participants understand that excluding a group for a day will not be detrimental but excluding a group for a period of time could cause deficiencies as each group compliments the others and provides nutrients the others do not have. Because vegetables and fruits are often the most challenging foods to include but provide so much protection against chronic diseases like heart disease, diabetes, stroke, high blood pressure, and cancer, it would be wise to guide participants to make sure they choose these as part of the three groups they want to get each day.

MyPlate has “10 tips to a great plate” that help us make food choices for a healthy lifestyle. These tips help us figure out how to balance calories, choose which foods to eat more often, and which to cut back on.

Pass out handout “10 Tips to a Great Plate” (see pg. 12). Have different participants read each tip and give a suggestion as to how to incorporate tip into his/her own life. See below for suggestions. o Tip 1. Balance calories. Find out how many calories you need for a day. This first step

helps us get control of managing our weight. o Tip 2. Enjoy your food, but eat less. Eating too fast or when our attention is not on our

food creates mindless eating making us eat lots more calories than we need and not really even enjoying them! Pay attention to real biological hunger and fullness cues.

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o Tip 3. Avoid oversized portions. Use smaller plates, bowls, and glasses. You will trick your eyes and your stomach! Research shows that when we use big bowls we eat more than we think we do. Share a dish when you eat out.

o Tip 4. Foods to eat more often. Vegetables, fruits, whole grains, and low-fat dairy products have the nutrients we need most.

o Tip 5. Make half your plate fruits and vegetables. Eat a rainbow! It’s almost impossible to eat too many fruits and vegetables!

o Tip 6. Switch to fat-free or low-fat milk (1%) milk. These choices have the same calcium but less saturated fat and calories as whole milk or 2%.

o Tip 7. Make half your grains whole. Better yet, make them all whole! o Tip 8. Foods to eat less often. Make the cookies, cakes, ice cream, and chips an

occasional treat rather than a daily snack! This type of food contains too many solid fats (shortening, butter) added sugars, and salt.

o Tip 9. Compare sodium in foods. Think about it – foods that don’t have a nutrition facts label (vegetables, fruits, whole grains) are the lowest in sodium. Read nutrition facts labels on packaged and processed foods and look for ways to reduce your sodium intake.

o Tip 10. Drink water instead of sugary drinks. Plain ol’ water is always the best choice. Sugary drinks provide calories only. Even 100% fruit juices do not provide the nutrition of the whole fruit.

Ask the class: Why do the 10 tips tell us to limit the amount of sodium in our diets? o Sodium is to linked to blood pressure. High blood pressure leads to heart disease and

stroke. A diet that is low in sodium and high in potassium can have a positive effect on blood pressure.

o The Dietary Guidelines recommend that healthy people not get more than 2300 mg of sodium (1 teaspoon salt) a day. If you are a child, over 50, African American, or have chronic disease, you should strive to get less than 1500 mg a day.

o Processed foods have the highest amounts of sodium and fresh foods have the least. o About 75 percent of the sodium in our diets comes from the salt that manufacturers put in

food and only about 15 percent comes from the salt we add during cooking. The other 10 percent is found naturally in foods.

Ask the class: How do you think you can reduce the amount of sodium you get each day? o Select fresh, unprocessed fruits, vegetables, nuts, low fat milk, and meats. Fruits,

vegetables, and nuts are high in potassium as well as fiber and both help to contribute to lowering blood pressure.

o Look for sodium on food labels and choose the foods with less sodium. o Cook with little or no added salt. o Use herbs and spices instead of salt to flavor food. o Select low-salt or salt-free foods when available. o Rinse foods canned in salt to reduce some of the salt added to the food. o Use these foods sparingly:

Pickles, olives, sauerkraut, smoked and/or processed meats, chips, pretzels, crackers, salted nuts, processed cheese, canned soups, bouillon cubes, soy sauce, ketchup.

Objective 4: Name two ways to prevent weight gain. Time: 15-20 minutes

There is one food group in MyPlate that is not represented. It is the oils group. Oils are fats that are liquid at room temperature. Fat is necessary and essential to a healthy diet. However, it is very easy to get too much fat in the diet and this can lead to heart disease, obesity, and cancer, especially when you eat too much of the wrong kind of fat.

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“Good fats” and “bad fats” have been in the news quite a bit lately and there may be some confusion over what is considered a healthy fat and what is not. There are 4 major kinds of dietary fat. o Monounsaturated fats – These are mostly oils, meaning they are liquid at room

temperature. Famous monounsaturated fats include olive oil, canola oil, and avocados. These are considered ‘heart healthy’.

o Polyunsaturated fats – These are also liquid at room temperature. These include corn oil, safflower oil, sunflower oil, and soybean oil (more commonly known as vegetable oil), nuts, and seeds.

o Saturated fats – These are fats that are solid at room temperature and are usually animal fats such as butter, lard, and the fat in meats. These fats have been linked to heart disease. Palm and coconut oils (both plant oils) are also saturated fats.

o Trans fats – These are fats that start out as liquid oils but are processed to become solid at room temperature. The processing of the fats is called hydrogenation. Trans fats contribute more to heart disease than saturated fats and are known as the really bad fats. Examples of these fats are margarine and shortening. Look for the words ‘hydrogenated’ or ‘partially hydrogenated’ on food labels and eat as few of these as you can.

As a quick review: Mono and poly unsaturated fats are considered beneficial heart healthy fats while saturated and trans fats are considered to pose a risk for heart disease.

Ask the class: How much fat do you think is okay to eat each day? The answer according to the Dietary Guidelines is: o 20 to 35 percent of daily calories can come from fat, with most of these being mono and

poly unsaturated fats. For a 2000-calorie-a-day diet that would be between 400 and 700 calories. (Example – 2000 x .20 = 400; 2000 x .35 = 700).

o Consume less than 10 percent of calories from saturated fats a day (less than 200 calories/day).

o Consume less than 300 milligrams of cholesterol a day. o Keep trans fat consumption as low as possible (strive for 0).

One of the reasons it is important to limit fats is because they have more than twice as many calories as carbohydrate and protein do (9 versus 4). This makes it really easy to get a LOT of calories in a small amount of food. o 20 to 30 percent of calories from fat may sound like a lot but consider that 1 tablespoon of

olive oil contains 120 calories (about ¼ of our daily allotment)! o Ask the class: How much room do you think that tablespoon of oil takes up in your

stomach? A tablespoon of oil takes up practically no room in the stomach. That is why when we

eat high fat foods it is so easy to get way more calories than we think we do. These foods don’t stretch the stomach and make us feel full.

o A person on 2000 calories a day should aim for no more than 6 teaspoons of added fat a day. For instance, a little mayonnaise on your tuna sandwich or the peanut butter on your toast.

What about cholesterol? o Cholesterol comes from two sources: It is made in the liver and it comes from the food you

eat, specifically from animal sources. We think of cholesterol as bad but actually it is vital to health because every cell in the body needs it. The problem is that too much blood cholesterol increases your risk for heart disease and stroke because the cholesterol restricts blood flow and raises blood pressure. This leads to heart disease and heart disease is the number 1 killer of adults. Surprisingly, it isn’t dietary cholesterol that raises your blood cholesterol as much as trans fats and saturated fat do.

o When health care providers check your blood cholesterol level, they are looking at several things. First they look at your total cholesterol. They want this to be below 200.

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Then they look at your LDL cholesterol level. This is considered ‘bad’ cholesterol because it sticks to the artery walls and causes plaque, a substance that builds up and restricts blood flow. They want this to be below 100.

Then they look at HDL, the ‘good’ cholesterol. This is good because it helps to remove bad cholesterol from the body. They want this to be above 60.

o Ways to lower LDL and raise HDL include the following: Strive to maintain a healthy weight. Eat less saturated fat, trans fats, and cholesterol. Eat more fiber (fruits, vegetables, whole grains). Decease sodium consumption (reduce processed foods consumption, read food labels,

eat whole foods). Stop smoking. If you drink, limit amounts to one drink per day for women and two for men.

Optional activity: Hand out labels of different foods and have class identify sodium and fat content. Decide which foods would be considered healthy and which would need to be limited (fat or sodium above 20% should be limited).

Ask the class: Do you know what empty calories are? o These are energy dense calories that do not provide the nutrition our bodies need to be

strong and healthy. They come mostly from added sugars and fats. If your diet contains foods like soda, candy, cookies, cakes, fried foods, sour cream, or butter, you are eating empty calories.

When you choose foods that are nutrient dense (lots of vitamins, minerals, phytochemicals with fewer calories) instead of energy dense (lots of calories but very few, if any, nutrients) you feel fuller on fewer calories. You eat more food with less calories and get the nutrients your body needs.

Be aware that just like a financial budget with a limited amount of discretionary spending, most people only have about 150-250 extra calories a day to use. It’s okay to eat some empty calories now and then but you don’t want the bulk of your diet to be energy dense, nutrient poor foods.

Note that the more physically active you are, the more calories you expend and the more food you can eat without gaining weight. That’s a great reason to choose to be physically active, besides the fact that being active just makes you feel better.

Ask the class: Do you remember Jane, Beth, and Marie? o We talked about these 3 friends earlier. They are the same age, height, and weight but

each needs a different calorie level to maintain that weight. Jane can only eat 1800 calories a day, while Beth can eat 2200 calories and Marie can eat 2400 calories.

Ask the class: What do you think makes the difference? o Different activity levels. o Jane gets less than 30 minutes of physical activity a day and she would gain weight if she

ate more than 1800 calories. o Beth gets between 30 to 60 minutes of physical activity most days of the week and she can

eat 2200 calories (400 more than Jane). o Marie gets between 60 and 90 minutes of physical activity most days of the week and she

can eat 2400 calories a day (600 more than Jane). We can do two things to lose weight or to keep from gaining weight.

o We can eat fewer calories by choosing more nutrient dense foods and fewer energy dense foods.

o We can increase our physical activity. Getting at least 30 minutes of moderate to vigorous physical activity a day will help you

reduce your risk for chronic disease. Walking, gardening, hiking, and cleaning house all count.

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Getting 60 minutes of moderate to vigorous physical activity a day will help to prevent weight gain as long as you don’t increase calories.

Getting 60 to 90 minutes of moderate to vigorous activity a day will help you to lose weight and keep it off as long as you don’t increase calories. Eating 250 to 500 less calories a day will aid in the weight loss.

What is moderate activity? • Walking fast (at least 3.5 miles per hour). • Hiking. • Dancing. • Bicycling (less than 10 miles per hour). • Weight training. • Gardening, yard work.

What is vigorous activity? • Walking (4.5 miles per hour). • Swimming. • Bicycling more than 10 miles per hour. • Aerobics. • Running or jogging. • Weight lifting (vigorous effort).

A healthy lifestyle is a combination of good nutrition AND physical fitness. Ask the class: Besides the ability to keep us from gaining weight or helping us lose weight,

what are some other benefits of physical activity? o Physical activity helps to control blood pressure, improve cholesterol, build strong bones,

muscles, and joints, improve immunity, and boost energy. o Regular physical activity also helps our emotional wellbeing. It reduces stress, tension,

anxiety, and depression. It helps to improve the quality of our sleep, increases mental awareness, improves productivity, self-esteem, and quality of life.

o Physical activity helps to reduce the cost of health care and helps seniors maintain their independence.

o It helps to build endurance, increase strength, enhance flexibility, reduce injuries, and increase total fitness levels.

o Wow! When you think of all that exercise can do for us, it is hard to come up with valid excuse NOT to find some time to move our bodies!

Objective 5: Identify three ways to incorporate physical activity into daily life. Time: 5 minutes

• Ask the class: If being physically active is so important to overall health, why is it so hard for so many people? o Not enough time. o Not enough energy. o Don’t like to sweat. o Don’t like/can’t afford going to gym. o Hate sports.

• Ask the class: How can you overcome these barriers so that exercise becomes an important and rewarding part of each day? o Schedule work out on calendar and keep appointment with yourself. o Start small and work up to more time and endurance as you get stronger. o Find activities you enjoy. o Find a friend to work out with. o Incorporate activity into daily chores – do lunges while vacuuming, run in place while

watching TV, etc.

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o Reward yourself when you meet small goals along the way – just not with food! • Ask the class: What would be some fun rewards that don’t have anything to do with food? • Activity: Help participants set a specific, measurable goal to increase a focus food (whole

grain, vegetable, fruit, low fat dairy) and to increase physical activity. o Examples:

I will add 1 cup of vegetables to my evening meal each day and go for a 30-minute walk before work 5 times a week.

Conclusion Time: 5 minutes

Ask the class: Now that you understand the dietary guidelines a little better, how do you use that knowledge to make good choices at the grocery store and at home? o Eat more fresh fruits, vegetables, and whole grains. o Choose fat free or low fat dairy products. o Eat more chicken and fish and less red meat, sausage, lunchmeats, and bacon. o Choose lean cuts of beef and pork (round or loin cuts) and trim any visible fat from meat. o Take the skin off of poultry. o Bake, steam, broil, grill, or roast foods instead of frying them. o Add no or very little fat to vegetables. Season with herbs instead of butter or margarine. o Use more cooked dried beans and have one or more meat free meals per week. o Cook with nonstick cooking sprays. o Use butter and margarine sparingly. o Select soft tub margarines instead of hard stick margarines. o Choose and prepare foods with no or little added salt and sugar. o Get at least 30 minutes of physical activity each day.

• As you can see, lifestyle affects our chances of developing chronic diseases such as heart disease, stroke, diabetes, and cancer. We have talked about a few of the things we can do to reduce this risk such as: o Choosing to eat more fruits, vegetables, and whole grains. o Choosing to be physically active at least 30 minutes each day. o Maintaining a healthy weight or losing weight.

• To review: Following MyPlate and the Dietary Guidelines will promote good health and reduce your risk of certain chronic diseases. Remember to: o Get adequate nutrients within your calorie needs. o Practice weight management. o Be physically active. o Eat fruits, vegetables, whole grains, and low-fat dairy foods each day. o Limit fat, especially saturated and trans fats. o Watch your sodium intake.

• Ask the class: What is one thing you will do this upcoming week to follow the Dietary Guidelines and MyPlate?

• Ask the class: What was something new or interesting that you learned about eating to prevent or reduce chronic disease today?

• Ask the class: How can your family help with some of the changes that you would like to incorporate?

• Ask the class? Are there any other questions? • Thank class for coming. • Serve each participant of sample food from demonstration.

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References: • www.choosemyplate.gov • http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

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The Food $ense Way to Choose Healthy Eating with

MYPLATE

Veggie Quesadillas ½ cup cooked pinto beans 2 medium tomatoes, chopped 1 cup bell pepper, chopped 2 green onions, chopped 2 carrots, grated

2 (6-8 inch) whole-wheat flour tortillas ¼ cup Monterey Jack cheese, grated ¼ cup plain yogurt 2 tablespoons salsa Lettuce

Combine beans, tomatoes, bell pepper, onions, and carrots in medium bowl. Warm a heavy pan over medium heat. Place a tortilla in pan and warm one side, and then flip tortilla over. Place half of mixture on one side of tortilla and sprinkle with half of the cheese. Fold the tortilla over and cook about 3 minutes or until cheese is melted. Transfer quesadilla to a plate and keep warm. Repeat for 2nd quesadilla. Top each with yogurt, salsa, and lettuce. Yield: 2 quesadillas

Citrus Chicken Salad 2 boneless skinless chicken breasts, cut into ¼

inch strips 2 tablespoons oil 3 tablespoons orange juice concentrate 1 tablespoon vinegar 3 cups romaine lettuce, washed, dried, and

torn into bite-sized pieces ½ cup green onion, sliced ½ cup green pepper, chopped 1 (10.5 oz.) can mandarin oranges, drained ¼ cup shelled sunflower seeds ½ cup cheese, grated

Sauté chicken until cooked through; set aside to cool. Mix oil, orange juice and vinegar; let sit for 5 minutes. Combine chicken, lettuce, green onion, green pepper, mandarin oranges, sunflower seeds, and cheese in large bowl. Pour orange juice mixture over salad; toss lightly. Serve immediately. Yield: 4-6 servings Types of FAT: Monounsaturated: decreases cholesterol – found in olive, canola, peanut oils, avocado, nuts, seeds. Polyunsaturated: decreases cholesterol – found in corn, safflower, sunflower oils, nuts, seeds, some fish. Saturated: Increases cholesterol – found in meat, dairy products, coconut, and palm oil. Trans: Increases cholesterol – found in margarine, shortening, processed foods like fries, cookies, donuts, cakes, crackers – look for words “partially hydrogenated” in listed ingredients.


High fat diets increase the risk for heart disease, obesity, and many cancers!

A heart healthy diet includes LOTS of veggies and fruits, whole grains, and low sodium, low-fat

foods!

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Mexican Spicy Bean Pizza 1 whole-wheat pizza crust (see below) 1 (6 oz.) can tomato paste ½ to 1 (15 oz.) can refried beans 1 cup frozen corn, thawed ¾ cup sliced bell pepper

¼ cup thinly sliced red onion ½ cup grated cheese ½ teaspoon red pepper flakes (optional) ¼ cup chopped fresh cilantro

Preheat oven to 425º. Put pizza crust on baking sheet or pizza pan. Spread tomato paste and then refried beans over crust. Arrange corn, bell pepper, and onion over beans. Sprinkle with cheese and red pepper flakes. Bake 15 minutes or until hot and bubbly. Garnish with fresh cilantro. Yield: 4 servings Whole-wheat Pizza Dough 2 cups whole-wheat flour 1 ½ tablespoons yeast 1 teaspoon salt 1 ½ teaspoons sugar ¾ cup water 1 teaspoon canola oil (optional)

Mix dry ingredients in bowl. Add water and oil and mix well to incorporate flour mixture. Form dough into ball. Let rise 10 minutes while covered with clean towel. Roll out in pizza shape. Cover with favorite toppings.

Skillet Lasagna ½ pound lean ground turkey* ¾ cup chopped onion 1 (8 oz.) can tomato sauce 2 (14 oz.) cans crushed tomatoes 2 cups water

1 teaspoon garlic powder 2 teaspoons Italian seasoning 1 (8 oz.) package wide whole-wheat noodles 2 cups fat-free cottage cheese 1 cup grated part skim mozzarella cheese

Brown ground turkey and onion in large skillet. Add tomato sauce, tomatoes, water, garlic powder, and Italian seasoning; bring to boil. Add uncooked noodles; cover and simmer for 8-10 minutes. Stir mixture; spread cottage cheese on top and sprinkle with cheese. Cover and simmer 10 minutes or until noodles are tender. Yield: 6 servings *Ground beef may be used in place of ground turkey but this will increase saturated fat content of recipe. When using ground beef, drain all visible fat, then place the cooked ground beef in a colander and rinse under hot water to rinse off any additional fat.

Philly-style Wrap ½ pound lean ground turkey or beef 1 tablespoon water 1 onion, sliced 4 mushrooms, sliced 1 bell pepper, sliced

Pinch of salt ¼ teaspoon pepper 4 drops hot sauce (like Tabasco) 4 slices reduced-fat Swiss cheese 6 whole-wheat flour tortillas

Coat a large skillet with cooking spray. Over medium-high heat sauté meat until done; drain any fat. Add water, onion, mushrooms, salt, pepper, and hot sauce; stir well. Cover, reduce heat, and simmer until vegetables are tender. Lay slices of Swiss cheese over meat mixture; cover until cheese melts. Spoon mixture down center of warm tortilla and roll up tightly. Yield: 6 servings This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

TIP: When your budget allows, buy ‘low sodium’ or ‘no salt added’ canned products to reduce

the sodium typically found in

canned foods.

TIP: Add herbs and spices

instead of fat and salt for flavor!

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Greek Chicken and Zucchini 1 tablespoon olive oil 2 – 3 boneless, skinless chicken breasts cut in

bite-sized pieces ¼ cup diced red onion 2 (4 oz) cans sliced mushrooms, drained

2 small zucchini, sliced ½ teaspoon minced garlic ¼ teaspoon pepper 4 tablespoons feta cheese, crumbled 1 small can sliced black olives

In heavy skillet, heat olive oil over medium heat. Add chicken and brown well; remove chicken and set aside. Add onion, mushrooms, and zucchini to pan; stir-fry until slightly tender. Reduce heat and add garlic and pepper. Add chicken back to pan; combine well and heat through. Dish onto plates and sprinkle with crumbled feta cheese and sliced olives. Yield: 4 servings

Italian Potato Salad 1 head broccoli ½ pound small red potatoes ½ cucumber, chopped ½ bell pepper, chopped ½ small red onion, diced

¼ cup sliced olives ½ cup cherry tomatoes ½ cup cubed ham or turkey ½ cup low-fat Italian dressing 2 tablespoons Parmesan cheese

Cut broccoli into florets and place in colander. Cook potatoes in small amount of water until tender. Pour potatoes and boiling water into colander with broccoli; drain and rinse with cold water. Cut potatoes into bite-sized chunks. Place broccoli and potatoes in large bowl; add remaining ingredients. Toss lightly; chill before serving. Yield: 4 – 6 servings What kind of lifestyle do you lead? Sedentary – includes only light physical activity associated with typical day-to-day life. Active – includes physical activity equal to walking more than 3 miles per day at 3 or 4 miles per hour plus light physical activity associated with typical day-to-day life. Daily physical activity helps to control blood pressure, improves cholesterol, boosts energy, reduces stress, improves productivity, improves self-esteem, reduces health care cost, and more. WOW! All that for a walk around the block! For a healthy plate remember to do the following:

• Balance calories o Enjoy your food but eat less. o Avoid oversized portions.

• Increase some foods o Make half your plate fruits and vegetables. o Make at least half your grains whole grains. o Switch to fat-free or low-fat (1%) milk.

• And reduce some foods o Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower

numbers. o Drink water instead of sugary drinks.


myplate - utah state university extension · 5. identify three ways to incorporate physical...

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