1. GUIDELINES FOR HEALTHY EATING

2. My Plate
- Guide for making healthy daily food choices.

5. Videos:
Introducing the new food icon: my plate CBS video- what kids think

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

7. 2. Build a Healthy Plate Make half your plate fruits and vegetables.
Switch to skim or 1% milk.
They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

8. Make at least half your grains whole.
Choose 100% whole grain cereals, breads, crackers, rice, and pasta.
Grains are the seeds of plants,
when whole they include the
bran, germ, and endosperm
(all of which contain
valuable nutrients)

9. Choose a variety of fruits and vegetables.
Fruits and vegetables are rich in vitamins and minerals, some are high in fiber.
May protect you from many diseases.
Vary your protein food choices (include fish & beans).
Remember to keep it lean!

10. 3. Cut back on foods high in solid fats, added sugars, and salt.

11. -there are 10 packets of sugar in a 12oz soda!!-
Choose foods and drinks with little or no added sugars
-there are 10 packets of sugar in a 12oz soda!!-
Look out for salt (sodium) in foods
you buy— it all adds up.

12. Eat fewer foods that are high in solid fats.
Limit cakes, cookies, ice cream, pizza, hot dogs
Select lean cuts of meat and poultry.

13. 4. Eat the right amount of calories for you

14. Which meal should you NEVER skip????
BREAKFAST!!!!
WHY???

15. THE IMPORTANCE OF BREAKFAST:
- When you wake up, your body needs a fresh supply of energy.
- Eating a nutritious breakfast improves mental and physical performance and reduces fatigue later in the day.
- Eating breakfast can also help you maintain a healthy weight. Not eating breakfast may lead to overeating later in the day.

16. EAT NUTRITIOUS SNACKS:
- whole grain products
- fruits
- vegetables
-Have potato chips, soft drinks,
candy, or cookies in moderation.
They contain a lot of calories,
may be high in sugar, or salt.

17. Eat right when you eat out:
- order food that is grilled, baked, or broiled.
- ask for a lower fat sauce or have the sauce
on the side.

18. Restaurant portions are larger than the recommended portions on My Plate. Eat half of the meal and take the rest home for an additional meal later on.

19. 5. Use food labels to help you make better choices
Check for calories and serving size
If you double the servings you eat, double the calories!!
Choose foods with lower calories, saturated fat, trans fat, and sodium.
Check for added sugars in the ingredients list (sucrose, glucose, high fructose corn syrup, maple syrup, and fructose)