MyPlate update. MyPlate calls the former MyPyramid Meat & Beans Group the Protein Group

Transcription

1 1 Choose MyPlate:

2 2 MyPyramid is now

3 3 MyPlate

4 MyPlate update MyPlate calls the former MyPyramid Meat & Beans Group the Protein Group 4

5 MyPlate update MyPlate calls the former MyPyramid Milk Group the Dairy Group 5

6 Choose MyPlate Menu of Messages 1. Balancing calories 2. Foods to increase 3. Foods to reduce 6

7 Choose MyPlate Menu Balancing calories Enjoy your food, but eat less 7 Avoid oversized portions

8 Food is to be enjoyed! Food is not nutritious until its eaten. ~ Smarter Lunchrooms

9 9 Enjoy but eat less!

10 Eat until satisfied, not full Your stomach shouldn t be a waist (waste) basket. ~ Author Unknown 10

11 20 minutes It takes about 20 minutes for stomach to tell your brain you re full 11

12 Downsize portion size The bigger the portion, the more people tend to eat 12

13 You better cut the pizza in four pieces, because I m not hungry enough to eat six. ~Yogi Berra 13

14 Photo courtesy of National Cancer Institute Limit foods high in sodium, added sugars, and refined grains 14

15 Another name for nutrientdense foods is nutrientrich foods 15

16 Nutrient-dense vs. not nutrient-dense 16

17 Nutrient-dense vs. not nutrient-dense 17

18 Nutrient-dense vs. not nutrient-dense 18

19 Nutrient-dense foods and beverages include ALL: 19 Vegetables/fruits Whole grains Seafood Eggs Dry beans/peas Unsalted nuts/seeds Fat-free/low-fat milk/milk products Lean meats/poultry

20 Physical activity and diet important regardless of weight! 20

21 My idea of exercise is a good brisk sit. ~ Phyllis Diller 21

22 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 moderateintensive activity (i.e. 30 minutes, 5 times/week) B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5 times/week) 22 C. Either A or B

23 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 moderateintensive activity (i.e. 30 minutes, 5 times/week) B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5 times/week) 23 C. Either A or B

24 Limit screen time or watch and workout 24

25 If I d known I was going to live so long, I d have taken better care of myself. 25 ~Leon Eldred

26 Choose MyPlate Menu 26 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

27 Fill half your plate with fruits & veggies 27

28 Pick a variety of vegetables from each vegetable subgroup 28

29 29 Did you know: The vegetable subgroup of beans and peas all cooked beans and peas, for example: Kidney beans Lentils Chickpeas Pinto beans (legumes) includes...

30 The beans and peas (legumes) subgroup does NOT include Green peas Green beans

31 Can you guess: What type of food are beans and peas (legumes) considered? A. Vegetable B. Protein C. Both A and B D. Neither A or B 31

32 Can you guess: What type of food are beans and peas (legumes) considered? A. Vegetable B. Protein C. Both A and B D. Neither A or B 32

33 At least half your grains should be whole grains 33

34 Bran Whole Endosperm grains contain the entire grain seed or kernel Germ 34

35 Can you guess: Which bread is highest in WHOLE grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran... B. INGREDIENTS: whole wheat flour, water, brown sugar... 35

36 Can you guess: Which bread is highest in WHOLE grains? A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran... B. INGREDIENTS: whole wheat flour, water, brown sugar... 36

37 Switching to fat-free or low-fat (1%) milk makes a difference! 37 Whole 2% 1% Fat-free 165 calories Calories saved 125 calories 100 calories 85 calories

38 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 38

39 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 39

40 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 40

41 Can you guess: How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg 41

42 Can you guess: How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg 42

43 Can you guess: How much sodium is in 1 cup of this food? A. 30 mg B. 250 mg C. 470 mg 43

44 Can you guess: How much sodium is in 1 cup of this food? A. 30 mg B. 250 mg C. 470 mg 44

45 Easy ways to reduce sodium Check labels Avoid adding salt (an exception may be when baking yeast breads) Eat fresh foods, frozen veggies Use other seasonings 45

46 Reduce sugar-sweetened beverage intake: Drink fewer sugarsweetened beverages Consume smaller portions Substitute water for other beverages 46

47 Remember Eat a variety of foods in moderation. Regular physical activity helps maintain calorie balance. 47

48 THE END The greatest wealth is health. ~Virgil 48