MyPlate. - MyPlate was released in June 2011 and updated in June of Recommendations are for ages 2 and older

Transcription

1 MyPlate - MyPlate was released in June 2011 and updated in June of Recommendations are for ages 2 and older MyPlate

2 On Page 2 of your packet: For each section of MyPlate: Write the FOOD GROUP Outline in the COLOR Write the KEY CONSUMER MESSAGE At the bottom in the chart, list the serving size YOU need.

3 Grains Group 1. Choose 100% whole grain cereals, breads, crackers, rice and pasta. 2. Check the ingredients list on food packages to find whole grain foods. 3. Make at least ½ your grains whole. Key Consumer Message: Make half your grains whole grains. COLOR: ORANGE Grains Whole Grains Boys oz. daily 3 oz. daily Boys oz. daily 4 oz. daily Girls oz. daily 2.5 oz. daily Girls oz. daily 3 oz. daily

4 GRAINS Wheat, Rice, Corn Oats, Barley, Rye Buckwheat, Spelt Quinoa, Millet, Popcorn Foods made from Grains Cereal, Bread Muffins, Biscuits Pancakes, Waffles Bagels, Tortillas, Buns, Pasta Corn Chips, Pasta Granola Bars Granola, Pizza Crust, Crackers

5 Protein Group 1. Choose a variety of foods including seafood, beans and peas, nuts, lean meats, poultry and eggs. 2. Keep meat and poultry portions small and lean. 3. Try grilling, broiling, poaching or roasting. These methods DO NOT add extra fat. Key Consumer Message: Keep meat and poultry portions small and lean. COLOR: PURPLE Boys 9-13 Boys Girls oz. daily 6 ½ oz. daily 5 oz. daily

6 Proteins Plant Proteins: Nuts: Walnuts, Almonds, Pistachios, Cashews, Pecans Filberts, Pine Nuts, Brazil, Peanuts and Peanut Butter Seeds: Sesame, Sunflower, Flax, Pumpkin Beans: Lima, Kidney, Black, Brown, Dried Peas, Lentils, Soy Beans and Tofu, Garbanzo, Humus, Edamane Animal Proteins Beef: Steak, Hamburger Roast Pork: Ham, Bacon, Sausage Chicken, Turkey, Eggs, Venison, Bison, Duck Elk, Fish: Halibut, Tilapia, Tuna, Trout, Catfish, Turbot, Salmon, Sardines Seafood: Crab, Clams, Lobster, Shrimp, Oysters

7 Vegetables Group 1. Choose fresh, frozen, canned or dried. 2. Eat red, orange and dark green vegetables such as tomatoes, sweet potatoes, and broccoli in main and side dishes. Key Consumer Message: Make half your plate fruits and vegetables. COLOR: GREEN Boys 9-13 Boys Girls 9-13 Girls ½ c. daily 3 c. daily 2 c. daily 2 ½ c. daily

8 Water Chestnuts, and many more. Vegetables Carrots, Celery, Yams, Tomatoes, Squash, Lettuce, Spinach, Sprouts, Broccoli, Onions, Potatoes, Peas, Cauliflower, Cabbage, Corn, Cucumbers, Zucchini Green Beans, Jicama, Turnip, Bok Choy, Brussel Sprouts, Chinese Cabbage, Asparagus, Leeks Artichoke, Kale Radish, Romaine

9 Fruits Group 1. Use fruits as snacks, salads or desserts. 2. Choose whole or cut up fruits more often than fruit juice. 3. Make half your plate fruits and vegetables. Key Consumer Message: Make half your plate fruits and vegetables. COLOR: RED Boys 9-13 Boys Girls ½ c. daily 2 c. daily 1 ½ c. daily

10 Fruits Apples, Blueberries Peaches, Raspberries Grapes, Pineapple, Mango, Grapefruit, Watermelon, Kiwi, Cherries, Apricots Cantaloupe, Papaya Strawberries, Pears Banana, Lemon, Limes, Raisons, Cranberry, Orange 100 % Fruit Juice Pomegranates, Guava, Star fruit, Boysenberries Apple Sauce, Coconut, and many more.

11 Dairy Group 1. Low-fat or fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. 2. Get your calcium rich foods. Key Consumer Message: Switch to low-fat or fatfree milk. Get your calcium rich foods. COLOR: BLUE Boys 9-18 Girls c. daily 3 c. daily

12 Dairy Made from Milk Milk: fat free, 1%, 2%, Whole = red lid Yogurt Cottage Cheese Ice Cream Pudding Cheese: Cheddar, Brie, Mozzarella, Swiss, American, Blue, Ricotta, Feta, Parmesan Nutrients: Calcium, Fat, Vitamin D, Protein, Water FOODS MADE FROM CREAM: (straight Fat) Butter, Cream Cheese, Sour Cream, Ice Cream, Whip Cream

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15 Identify all the food groups in this dinner:

16 Identify all the food groups in this dinner:

17 The Dietary Guidelines Revised Every 5 Years

18 The Dietary Guidelines 1. FOLLOW A HEALTHY EATING PATTERN ACROSS THE LIFESPAN. a) All food and beverage choices matter. b) Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. Intake Output

19 2. FOCUS ON VARIETY, NUTRIENT DENSITY AND AMOUNT. a) To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.

20 What are nutrients dense foods vs empty calories? b) Nutrient dense foods are full of the nutrients that you need, with little to no calories. Fruits, veggies, whole grains, etc. Empty calories are foods that have solid fats and added sugars add calories to food, but few or NO NUTRIENTS. In some foods, like candies and sodas, ALL the calories are EMPTY calories. A SMALL amount of empty calories are okay, but most people eat far more than what is healthy.

21 c) Nutrient dense food provide vitamins, minerals and other beneficial substances with relatively few calories.

22 Which is more Nutrient Dense? OR Spinach Candy

23 Gender & Age Daily Caloric Needs Daily Limit for Empty Calories Boys , Boys , Girls , Girls ,

24 Deep Fried Foods Cooked Floating in bad Fat Donuts Chips Fries Churros Egg rolls Sweet and Sour Orange Chicken Fish Sticks KFC Chicken Scones Wasted Calories Tempura Wontons Fry Bread Crispy Chicken Patties Chimichangas Tortilla Chips Crispy Taco Shells Onion Rings Hush Puppies

25 3. LIMIT CALORIES FROM ADDED SUGARS AND SATURATED FATS AND REDUCE SODIUM INTAKE. a) Consume an eating pattern low in added sugars, saturated fats, trans fats and sodium. b) Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

26 4. SHIFT TO HEALTHIER FOOD AND BEVERAGE CHOICES. a) Choose nutrient dense foods and beverages across and within all food groups in place of less healthy choices. b) Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

27 5. SUPPORT HEALTHY EATING PATTERNS FOR ALL. a) Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school, to work, to communities. b) Include physical exercise as part of healthy eating patterns. o Children and teens should be physically active for at least 60 minutes every day.

28 What is your favorite way to exercise? Walk, Run, Dance, Swim, Tennis Yoga, Zumba, Aerobics, Racket Ball Basketball, Football, Hockey, Hike Soccer, Lacrosse, Bike Riding, Rock Climb Ice Skate, Snow Shoe, Surfing, Rappel Roller Blade, Lift Weights, Go to a Gym Skate Board, Roller Blade, Tread Mill Ski, Snow Board, Pilates, Stretch

29 Wii Fit Parody: Funny 64

30 The American Lifestyle

31 Building healthy habits NOW will affect you LATER!

32 Healthy Eating Patterns Build a Healthy Plate

33 All food groups are important to good health. 1. Each food group provides some, but not all the nutrients you need 2. No one single food group can provide all nutrients 3. Eating a variety ensures you get all nutrients

34 Characteristics of healthy eating patterns: 1. Reading and understanding food labels 2. Portion control 3. Functions and caloric value of the 6 nutrients

35 People have different caloric needs and those needs are based on three things: AGE, GENDER and ACTIVITY LEVEL. Gender & Age Average Daily Caloric Needs Boys ,800 Boys ,200 Girls ,600 Girls ,800

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37 What has happened to plate sizes in the past 50 years?

38 How does plate size impact our portion sizes? Write 3 complete sentences on your thoughts.

39 The 6 Main Nutrients Red boxes=no energy or calories Nutrient Calories Per Gram Main Function Protein 4 To build and repair body tissues Carbohydrates 4 To provide energy Fat 9 Carries vitamins K, A, D, E, reserve supply of energy, adds flavor, protects internal organs from shock and injury, insulates body from shock and temperature changes, promotes healthy skin, satisfies hunger and helps you feel full longer Vitamins 0 To regulate body functions Minerals 0 To regulate body functions Water 0 Carries water soluble vitamins, carries waste through the body, regulates body temperature through perspiration, prevents dehydration