MyPyramid is now … MyPyramid is now …

… MyPlate 2011 MyPlate is intended to serve as a reminder to help consumers make healthier food choices. By prompting them to: Build a healthy plate at meal times

Compare / Contrast Good Points? Bad Points? Good Points?

MyPlate… is a visual reminder to help people make better food choices and eat right at mealtimes is a visual reminder to help people make better food choices and eat right at mealtimes shows that about half of your plate should consist of vegetables and fruits shows that about half of your plate should consist of vegetables and fruits illustrates that a healthy meal also includes lean protein foods, grains and low-fat/fat-free dairy foods illustrates that a healthy meal also includes lean protein foods, grains and low-fat/fat-free dairy foods

Is MyPlate’s “Protein Group” MyPlate Change MyPyramid’s “Meat & Beans Group”

Is MyPlate’s “Dairy Group” MyPlate Change MyPyramid’s “Milk 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. GrainsWhole Grains Boys oz. daily3 oz. daily Boys oz. daily4 oz. daily Girls oz. daily2.5 oz. daily Girls oz. daily3 oz. daily Grains Key Consumer Message: Make half your grains whole grains. What ? How?

What is a 1-oz. serving? 1 slice of bread 1 cup of ready-to-eat cereal ½ cup of cooked rice, cooked pasta, or cooked cereal

Bran Endosperm Germ Whole grains contain the entire grain seed or “kernel” Examples include: whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice Grains

Grains that have been milled, a process that removes the bran and germ. This process also removes dietary fiber, iron, and many B vitamins. This is done to give grains a finer texture and improve their shelf life. Grains What are refined grains? Endosperm Germ Bran Examples of refined grains: White flour White flour White bread White bread White rice White rice Cornmeal Cornmeal

Enriched means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Enriched means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Fiber is not added back to enriched grains. Grains What does enriched mean? Endosperm Germ Bran Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name.

Why isn’t color an indicator that bread is whole grain? Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Grains

Vegetables Pick a variety of vegetables from each vegetable subgroup! Boys ½ c. daily Boys c. daily Girls c. daily Girls ½ c. daily Key Consumer Message Fill half your plate with fruits and vegetables.

14 Fill half your plate with fruits & veggies Brighten your plate with vegetables that are red, orange, or dark green. Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens.

Pick a variety of vegetables from each vegetable subgroup All vegetables are good sources of vitamins and minerals but each subgroup supplies different vitamins and minerals.

Fruits 1.Use fruits as snacks 2.Use fruit as salad (or in) 3.Use fruit as dessert 4.Use fruit in place of candy 5.Add fruit to cereal 6.Puree fruit to add to recipes Boys ½ c. daily Boys c. daily Girls ½ c. daily Key Consumer Message Make half your plate fruits and vegetables.

17 Fill half your plate with fruits & veggies Fruits may be fresh, frozen, canned, or dried! Fresh or frozen is best…WHY?

Fruits 1.Use fruits as: Snacks Snacks salads salads desserts desserts 2.Use in place of candy 3.Add to cereal 4.Puree fruit to add to recipes 11/10/11 Do now: Please answer the following question (at least 2 sentences)~ What do the 6 essential nutrients have to do with MyPlate’s 5 food What do the 6 essential nutrients have to do with MyPlate’s 5 foodgroups? Last class we left off with the fruit group. You were supposed to think about 2 additional ways to incorporate more fruit into your diet. These were the ones we already discussed:

Protein 1.Choose a variety of different protein sources. 2.2 days a week try to eat seafood in place of meat and poultry. (~8oz/wk) 3.Try grilling, broiling, poaching or roasting. Boys oz. daily Boys ½ oz. daily Girls oz. daily Key Consumer Message Keep meat and poultry portions Small and lean. Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds

Dairy 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. Boys c. daily Girls c. daily Key Consumer Message 1.Switch to low-fat or fat-free milk. 2.Get your calcium rich foods. Milk, flavored milks, yogurt, milk based desserts, cheese

Foods made from milk that retain their calcium content are part of the group. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group. Dairy

DAIRY- For those who choose not to consume milk products

Oils Oils are fats that are liquid at room temperature Oils are fats that are liquid at room temperature Oils come from many different plants and fish Oils come from many different plants and fish Oils are NOT a food group, but they do provide essential nutrients (EFAs) Oils are NOT a food group, but they do provide essential nutrients (EFAs) Common oils: canola oil corn oil olive oil soybean oil sunflower oil Foods naturally high in oils are nuts, olives, some fish, and avocados. Solid fats are fats that are solid at room temperature, like butter, shortening and fat in animal products. Fats What type of fat is this?

That’s all I ask you to do with That’s all I ask you to do with healthier eating… healthier eating…