Featuring MyPlate and the 2010 Dietary Guidelines Build a Healthy Plate Featuring MyPlate and the 2010 Dietary Guidelines Adapted by Cathleen Lykens 2016

Why is a healthy diet important? Helps manage weight and prevents overweight and obesity Reduces the risk of chronic disease Reduces the risk of early mortality

What is MyPlate? MyPlate is a tool designed to remind Americans to eat healthfully MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting

MyPlate Key Messages Balancing Calories Foods to Increase Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits & vegetables. Make at least half your grains whole. Switch to low-fat (1%) or fat-free (skim) milk. Foods to Reduce Choose foods that have less sodium. Drink water instead of sugary drinks.

Build a Healthy Plate by Choosing… Nutrient-dense foods instead of calorie-dense foods. A variety of fruits and vegetables in a rainbow of colors. Low-fat or fat free milk and dairy products. Fiber-rich whole grains. Protein foods that are low in fat.

CUT BACK on SOFAS! SOLID FATS ADDED SUGAR SALT (SODIUM) Saturated fat & trans fat  heart disease Replace with healthy unsaturated fat ADDED SUGAR Sugar adds calories  weight gain Choose water, 100% juice and fruit for dessert SALT (SODIUM) Raises blood pressure  hypertension Processed foods, fast food, frozen meals Season with spices and herbs instead of salt

Not all foods are created equal! Any-Time Sometimes

Balancing Calories Eat the right amount of calories for you Enjoy your food, but eat less Cut back on foods high in SOFAS and empty calories Avoid oversized portions Stop eating when you feel full Get enough physical activity

Physical Activity Choose activities you like to do Aerobic Muscle-strengthening Bone-strengthening Balance and stretching Start by doing what you can, at least 10 minutes at a time Recommendation: 60 minutes of moderate to vigorous activity per day

Benefits of Physical Activity Maintain a healthy weight Live longer Feel better about yourself Decrease chance of becoming depressed Sleep better Meet new friends Stronger bones and muscles Less likely to develop chronic diseases Heart disease, type 2 diabetes, hypertension, high cholesterol, stroke

Nutrition Facts Labels Use food labels to help you make better choices Check for calories Look at the serving size and how many servings you are actually consuming Choose foods with lower calories, saturated fat, trans fat, and sodium Check for added sugars using the ingredients list

How does your diet compare to what you should be eating? Activity How does your diet compare to what you should be eating?

QUESTIONS????