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

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

3. MyPlate.gov

4. What is MyPlate?

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

6. GRAINS

7. VEGETABLES

8. FRUITS

9. PROTEIN

10. DAIRY

11. OILS

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

13. 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

15. 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.

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

17. How many calories should I be eating a day?

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

21. Label Reading

22. # 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)

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

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

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

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

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

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

29. Looking for more personal nutrition advice?
Websites:
MyPlate.gov
Apps
MyPlate App
My Fitness Pal App
Ask Karen from USDA
Registered Dietitian

30. Questions?

31. Jeopardy Time!!!