Choose My Plate and Dietary Guidelines

Make half your plate fruits & vegetables! 1.) Choose a variety of fresh, frozen, canned or dried fruits and vegetables. 2.) Eat a rainbow! Red = tomatoes Orange = carrots Dark Green = spinach 3.) Eat fruit as snacks and dessert! Choose whole fresh or cut-up fruits more often than fruit juice!

Switch to skim or 1% milk! Lower fat dairy products have the same amount of nutrients but contain less fat and calories!

Make at least half your grain whole! 1.) Replacing refined flour food products with whole grain or whole wheat food products. 2.) Check the label on food packages to choose 100% whole-grain foods.

Vary your protein food choices! 1.) Choose a variety of protein foods including seafood, beans & seeds, nuts, lean meats, poultry and eggs. 2.) Keep meat & poultry portions small and lean. *SERVING SIZE = 3 oz. of meat (about the size of a deck of cards…) 3.) Try grilling, broiling, poaching or roasting… These cooking methods do not add extra fat.

Cut back on foods high in solid fats, added sugars and salt! 1.) Choose foods and drinks with little or no added sugars. 2.) Look out for sodium (salt) in foods that you buy! 3.) Eat fewer foods high in fat.

Eat the right amount of calories for you ! 1.) Enjoy your food, just eat less. 2.) Cook more often at home. 3.) When eating out, choose lower calorie menu options.

Be physically active your way! Pick activities you like and start doing what you can, at least 10 minutes at a time. Every bit adds up and the health benefits increases as you spend more time being active.

Nutrients: Energy Producing! (calories) 1.) Carbohydrates: (4 cal. Per gram) Provides energy! 2.) Protein:(4 cal. Per gram) Builds and repairs body tissue! 3.) Fat: (9 cal. per gram) Insulation, protection, reserve energy stores!

Nutrients : Non-energy producing (no calories) 4.) and 5.) Vitamins and Minerals: Assists with biochemical reactions related to metabolic processes, musculature, & skeletal structure. 6.) Water: Most essential nutrient for life!

How are foods sorted into groups? By Nutrient…..

Grains….. Carbohydrates & Fiber ½ your grains whole! Major Nutrient: Serving = 1 oz. 1 slice bread ½ cup pasta or rice Tip: Make at least ½ your grains whole!

Vegetables… Vitamins & Minerals fruits and vegetables. Major Nutrient: Serving = ½ cup 1 cup leafy vegetables ½ cup carrots /cucumber Tip: Make ½ your plate fruits and vegetables.

Fruits… Vitamins & Minerals fruits and vegetables. Major Nutrient: Serving = 1cup 1 medium piece of fruit Large clump of grapes Tip: Make ½ your plate fruits and vegetables.

Dairy… Protein & Minerals Switch to fat free or low-fat (1%) dairy. Major Nutrient: Protein & Minerals Serving =1 cup 1½ oz. cheese 1 cup milk or yogurt Tip: Switch to fat free or low-fat (1%) dairy.

Proteins… Major Nutrient: Protein Serving = 1 oz. 1 egg or 1 T. peanut butter ¼ cup cooked beans Tip: Choose low fat or lean meats, bake, broil or grill. … vary protein choices.

Oils… Major Nutrient: Fat Serving = Use sparingly! Tips: Use canola or olive oil, watch for it in foods such as nuts, olives, mayonnaise, and salad dressings.

FATS: Fats are solid at room temperature. - Saturated Fats and Oils OILS: Oils are liquid at room temperature. - Unsaturated - Monounsaturated - Polyunsaturated FATS: Fats are solid at room temperature. - Saturated

Discretionary or “Empty” Calories… Calories from solid fats And added sugars…… Solid fats and added sugars add calories to the food but few or no nutrients!

Recommendations for Physical Activity Kids 2-5 yrs. – Just let them play! Kids 6-17 yrs. – 60 minutes a day! Adults18+yrs.– At least 2.5 hours a week moderate exercise.

Plate size history…

2,000 Calorie Diet : Grains 6 ounces Vegetables 2.5 cups Fruits 2 cups Food Group Daily Serving Amount Grains 6 ounces Vegetables 2.5 cups Fruits 2 cups Dairy 3 cups Protein 5.5 ounces

Dietary Guidelines:

1. Eat Nutrient Dense Foods: Caloric Breakdown: Carbohydrates: 55-60% of calories Fat: No more than 30% Protein: 10-15 % of calories *Average American eats TOO MUCH food high in sugar, calories & sodium and NOT ENOUGH Fiber!

2. Balance calories to manage weight a.) Monitor food & beverage intake every day! b.) Reduce portion sizes. c.) When eating out, choose better menu options. d.) Increase physical activity! (limit “screen time”)

3. Reduce sodium, fats, added sugars, refined grains What can too much sodium do to your body? Can cause high blood pressure and heart disease! Where does sodium HIDE? In frozen, canned or pre-prepared foods…

It’s recommended that we eat 8 oz. of seafood per week 4. Increase vegetables, fruits, whole grains, milk, seafood and use oils instead of fats It’s recommended that we eat 8 oz. of seafood per week Omega-3 fatty acids= “Brain Food”

5. Build healthy eating patterns at an appropriate calorie level.

6. Get plenty of physical exercise!