Building a Healthy Plate

Overview My Plate: How to build a Healthy Plate based on the USDA Dietary Recommendations Healthy Eating On a Budget: Tips for cost conscious shoppers Healthy Families: How to get your family involved

My Plate New Dietary Guidelines from the USDA Based on food groups and portion control What is My Plate?

Little Changes, Big Differences Building a Healthy Plate Make half your plate Fruits and Vegetables Switch to skim or 1% Make at least half your grains whole grains Vary your protein foods Keep your food safe to eat

Make Half Your Plate Fruits and Vegetables Vary Veggies and Fruits! Eating by the rainbow: Each color has nutrients At least 2 Servings of fruit per day At least 3 Servings of Veggies per day

Make Half Your Grains Whole Grains The color, product name and the product marketing can be very confusing! Check the ingredient list: Whole Grain should be #1on the list!

What are whole grains? YesMaybeNo Whole grain [name of grain] Ex: Whole wheat Stoneground whole [grain] Brown rice Oats, oatmeal Wheatberries Wheat, or wheat flour Semolina Durum wheat Organic flour Stoneground Multigrain (may describe several whole grains or several refined grains, or a mix of both) Enriched flour Degerminated Bran Wheat germ

Power up with Protein Choose lean protein Trim fat when possible Eat 2 servings of fatty fish per week (canned seafood counts) Don’t forget! Protein can also come from eggs, nuts, cheese, peanut butter or tofu.

Calcium from Dairy & other foods Drink fat-free or low fat milk Choose low fat yogurt and cheese for snacks Get calcium from non-dairy high-calcium foods like dark leafy greens.

Healthy Substitutes LimitSubstitute Sugary Sodas Salty Snack Foods Solid Fat: Butter Try flavored water, half juice-half water, unsweetened ice tea or coffee Healthy trail mix, peanut butter and apples, herb Popcorn. Season foods with herbs rather than salt. Cook with Vegetable Oils

My Plate On a Budget Plan Ahead! Plan your meals and don’t stray from your list. Make “stretch meals.” Cut Coupons Check online, in stores, or in newspapers. Don’t forget to ask! 5 Steps:

Compare Prices! Find the unit price on the shelf and use it to compare different brands and sizes to find the most affordable option My Plate On a Budget

Prepare larger batches: Make more and freeze individual containers to use throughout the week “Planned-overs”- Plan to make more. Bring an extra serving to lunch or give your leftovers a reboot in omelets or pasta dishes the next day. My Plate On a Budget

Cost Conscious Food Tips Buy seasonal! Fruits and vegetables that are grown in season and grown in your area are easier to get and less expensive Some farms markets give double dollars for SNAP participants.

Cost Conscious Food Tips Go Generic! Don’t be fooled by the more attractive brand-names. Store brand will always be more attractive to your wallet

Cost Conscious Food Tips Buy in bulk It’s almost always cheaper to buy in bulk. Smart choices include family size chicken, steak or fish, and large bags of potatoes or frozen foods. If you don’t have the space to store the extra food, consider splitting it with family, friends or a neighbor.

Cost Conscious Food Tips Buy it whole Pre-washed and cut fruit and vegetables may be more convenient, but they are often more expensive too. Visit the freezer aisle Did you know that frozen vegetables and fruits are just as nutritious and usually cheaper than fresh?

Healthy Families Get the kids involved!- At the grocery store, in the kitchen. Be active- Play at the park, limit TV time. Start the day of right with breakfast, and pack a healthy lunch.