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

2. 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

3. 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

4. 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.

5. 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.

11. 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

12. Not all foods are created equal!
Any-Time
Sometimes

13. 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

14. 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

15. 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

16. 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

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

18. QUESTIONS????