1. ChooseMyPlate.gov Students will… * understand MyPlate and use it to help make better food choices. * be able to plan their own healthy meal.

2. Why do we eat? Energy ✓ Energy (calories that are needed to do what we need throughout our day) Nutrition ✓ Nutrition (vitamins, minerals, protein, carbohydrates, fat, water) Tastes good ✓ Tastes good For fun ✓ For fun Social time ✓ Social time Family together ✓ Family together Rituals and celebrations

3. Similarities/Differences NEW: MyPlateOLD: MyPyramid

4. As Americans, we need to pay attention to how much we eat. If we eat too little, our bodies are tired, we get sick more frequently, we run out of energy.

5. If we eat too much, our bodies store the extra energy as fat. We have a more difficult time playing, our clothes don’t fit well, we’re tired a lot, we get sick more. It’s important to eat the right amount of energy (calories) each day.

6. Make ½ of Your Plate Fruits and Vegetables What is your favorite fruit and/or vegetable? How much of your plate is normally taken up by fruits and veggies? How do you feel about trying new fruits and Vegetables? What could make it easier?

7. Let’s discuss these tips… » Choose fresh, frozen, canned, or dried fruits and vegetables. Which forms are the best?

8. Let’s discuss these tips…  Eat red, orange, and dark green vegetables in main and side dishes. What are some examples of dishes you like that include these foods?

9. Let’s discuss these tips… » Use fruit as snacks, salads, or desserts. » Choose whole or cut-up fruits more often than fruit juice. Why are these options a good idea?

10. Let’s discuss these tips… » Keep raw, cut-up vegetables handy for quick snacks. What are some veggies you could use for this?

11. Let’s discuss these tips… » Check juice labels to ensure that they are 100% juice.

12. Crazy Colors- Fruits and Veggies Set a timer for 2 minutes. You and your partner will list as many fruits and vegetables as you can for each color. When the timer sounds, count how many foods you came up with for each color & write the # at the bottom of your list. Each group tells the class the foods you recorded. If another group has the same foods, they must cross them off. The winning group is the one with the most foods left on the list.

13. Make At Least ½ Your Grains Whole Name some grains. Wheat, corn, barley, oats, rice 3 parts- 1.Bran- outer shell of the grain which protects the seed. It has fiber and B vitamins. 2. Flour- provides carbohydrates and protein which give us energy. 3. Germ- sprouts when the grain is planted. It has antioxidants, vitamin E and B vitamins and healthy fat.

14. Protein Vary Your Protein Food Choices Protein Functions: builds strong muscles builds body tissues helps sustain energy 2 types of protein: Meat Non Meat

15. Dairy Drink Fat-Free or Low-Fat Milk Dairy products contain calcium—a nutrient that helps build strong bones.

16. SODIUM The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day 1 teaspoon of table salt has 2,325 milligrams (mg) of sodium.

17. My Meal Plan You will complete 3 (or more!) days of meals: Breakfast, Lunch, Dinner, Snack Your meals must have a healthy drink (except for your snack) At least 3 of the 5 food groups in each meal except snack Ex: Breakfast: Omelet- egg, cheese, ham, onion Whole wheat toast Orange juice

18. Planning healthful meals USDA Tips

19. Focus on fruits and veggies Half of what you eat each meal Eat more dark-green veggies Fruit at breakfast

20. Make half your grains whole grains Breakfast is a good time for eating whole grains – oatmeal or whole grain cereal Sandwiches using whole grain bread Brown rice instead of white rice

21. Get your calcium-rich foods Drink your milk For variety, include yogurt, smoothies or cheese WHAT IS THE DOWNSIDE OF THIS? Make low-fat or fat-free milk part of a meal

22. Choose healthful fats Choose low-fat proteins – what are some examples? Eat foods such as nuts, walnuts and almonds Eat fish at least twice a week

23. Limit salt and added sugar Check product labels for added salt and sugars WHY?

24. Planning a healthy day

25. Begin day with a healthy breakfast -Most important meal of the day -Gives you energy which you burned while sleeping -High in complex carbs and proteins -Good choices Yogurt Oatmeal Whole grain toast Eggs

26. Healthy lunches -Sandwiches with whole grain breads – low fat proteins or PB&J -Salads – what kinds of dressings? -Cheese Sticks -Fresh fruits -Water

27. Smart snacking -Avoid foods high in added fats, sugars or salts – examples? -Peanut butter and fruit, yogurt, high proteins -100 Calorie packs? Popcorn?

28. Portion Control -Why is this important? -How can you control it?

29. Worksheet 1. Label and Color each section of the MyPlate picture. Draw 3 foods/examples that would fit in that category. 2. Use the choose MyPlate Sheet to fill out the back page