MyPlate & Label Reading By: Adrienne Gebele VCU Health Dietetic Intern

Draw your last meal! Do you think it was healthy?

MyPlate.gov

What is MyPlate? https://www.youtube.com/watch?v=ZgeS6VcdIVI

How many servings should I eat a day? My example is on a 2000 kcal diet and 300 kcals or less from empty calories

GRAINS

VEGETABLES

FRUITS

PROTEIN

DAIRY

OILS

Now build own healthy MyPlate Now build own healthy MyPlate. What would you change from your first plate? Volunteers to share new healthy MyPlate!

Easy ways to think of serving/portion size… Food Item, Portion Size Visual Cue for Portion 1 slice bread CD Cover Rice or pasta, ½ cup ½ baseball Pancake or waffle, 6 inches CD Bagel, ½ (2 oz) Hockey Puck Orange, apple, pear, 2 ½ inches in diameter Tennis Ball Baked Potato, 3 oz Computer Mouse Low-fat milk or yogurt 1 baseball Cheese, 1 oz 9 volt battery

80, 20 RULE No one eats a perfect diet all day, every day. Its all about making good food choices to fuel our body 80% of the time and 20% of the time eating the ice cream, candy bar, Doritos, ect. The key is when you eat the Sour Patch Kids read the label and read and only eat a serving not the whole bag. 80, 20 rule is not about cheat days. Most of the time when people have cheat days they binge on cheat days so much that they eat an unhealthy amount and eat more junk than if they would follow the 80, 20 rule.

Travel Snacks: How to fuel your body on the road Choose a snack with a good mix of nutrients and calories Avoid empty calories

How many calories should I be eating a day?

Examples: If you weighed 60kg? If you weighed 100lbs? Now calculate your calories!

Label Reading

# Serving # calories per serving Want less of Want more of Other ingredients The percent you are suppose to get that day (20% high, 5% low)

Any questions?? Now it’s your turn to try….

Serving size? Amount of calories? What nutrients are high? What nutrients are low? What are some vitamins? Any thing else you notice?

Serving size? Amount of calories? What nutrients are high? What nutrients are low? What are some vitamins? Any thing else you notice?

Serving size? Amount of calories? What nutrients are high? What nutrients are low? What are some vitamins? Any thing else you notice?

Serving size? Amount of calories? What nutrients are high? What nutrients are low? What are some vitamins? Any thing else you notice?

Serving size? Amount of calories? What nutrients are high? What nutrients are low? What are some vitamins? Any thing else you notice?

Looking for more personal nutrition advice? Websites: MyPlate.gov Apps MyPlate App My Fitness Pal App Ask Karen from USDA Registered Dietitian https://www.youtube.com/watch?v=AeYLkCI9e08&ebc=ANyPxKpv5hSYkwJgf3cgg7xnabtpzKhkrm2aa9Gfov766Wt9ybqV5VFIHOOGyh3bDDnM29jO9n-i-Ge4InObcVT4fWopNbJOhA

Questions?

Jeopardy Time!!!