1. Choose My Plate and Dietary Guidelines

2. Make half your plate fruits & vegetables
-Choose fresh, frozen, canned or dried fruits and vegetables -Eat red, orange, and dark green vegetables, such as tomatoes, sweet potatoes and broccoli in main dishes -Use fruit as snacks, salads or dessert -Choose whole or cut-up fruits more often Not fruit juice. Eat the skins!

3. Switch to skim or 1% milk
About the same amount of calcium and nutrients but less fat and calories!

4. Make at least half your grain whole
-Choose 100% whole-grain cereals, breads, crackers, rice and pasta. -Check the ingredients list on food packages to find whole-grain foods.

5. Vary your protein food choices
-Choose a variety of foods including seafood, beans and peas, nuts, lean meats, poultry and eggs. -Keep meat and poultry portions small and lean. -Try grilling, broiling, or roasting. These methods do not add extra fat.

6. Cut back on foods high in solid fats, added sugars and salt
-Choose foods and drinks with little or no added sugars. -Look out for salt (sodium) in foods that you buy. -Eat fewer foods that are high in solid and hydrogenated fats.

7. Eat the right amount of calories for you
-Enjoy your food, but eat less. -Cook more often at home, where you are in control of what’s in your food. -When eating out, choose lower calorie menu options.

8. Be physically active your way
-Pick activities you like and start 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.

10. 10 Tips to a Great Plate

11. 10 Tips to a Great Plate

12. 10 Tips to a Great Plate

13. 10 Tips to a Great Plate

14. 10 Tips to a Great Plate

15. 10 Tips to a Great Plate

16. 10 Tips to a Great Plate

17. 10 Tips to a Great Plate

18. 10 Tips to a Great Plate

19. 10 Tips to a Great Plate

20. Nutrients – Energy Producing
Carbohydrates (4 cal)
Provides Energy
Protein (4)
Builds and Repairs Body Tissue
Fat (9)
Insulation, Protection, Reserve Energy

21. Nutrients – non energy producing (0 Cal)
Vitamins
Assists in the biochemical reactions related to the metabolic process (metabolism)
Minerals
Skeletal structure
Water
Hydration, most essential to life
Fiber
Aids in digestion, can’t absorb – non nutrient

22. How are foods sorted into groups?
By Nutrient

23. Grains (carbs) Major Nutrient: Carbohydrates, Fiber
Serving: 1 oz = 1 slice bread – 1 cup dry cereal = ½ cup pasta
or rice
Tip: Make at least ½ your
grain whole grains

24. Vegetables (carbs) Major Nutrient: Vitamins, Fiber
Serving: ½ cup vegetables = 1 cup leafy vegetables
Tip: Make half your plate fruits
and vegetables

25. Fruits (carbs) Major Nutrient: Vitamins, Fiber
Serving: 1 medium/small piece of fruit = 1 cup
Tip: Make half your plate
fruits and vegetables

26. Dairy (carbs, fat, protein)
Major Nutrient: Minerals, Protein
Serving 1 ½ oz cheese – 1 cup milk/yogurt
Tip: Switch to fat free or
low-fat (1%) milk.

27. Proteins Major Nutrient: Protein (minerals)
Serving: 1 oz meat = 1 egg = 1 T peanut butter = ¼ cup cooked beans = ½ oz nuts or seeds
Tip: choose low fat or lean
meats, bake, broil or grill.
Vary protein.

28. Oils Major Nutrient: Fat
Tips: Use canola or olive oil, watch for it in foods such as nuts, olives, mayonnaise, salad dressing

29. Fats and Oils
FATS -Fats are solid at room temperature -Saturated fat -Cholesterol -Trans fatty acids -Typically not so good for you
OILS -Oils are liquid at room temperature -Monounsaturated fat -Polyunsaturated fat -Usually a better choice

30. Empty Calories
High Calories, Low Nutrition; from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients

31. Recommendations for Physical Activity
-Kids 2-5 – Let them play! -Kids 6-17 – 60 minutes a day -Adults – At least 2.5 hours a week moderate exercise

32. Plate size history

33. 2,000 calorie diet Food Group Daily Serving Amount Grains
6 ounces ( ½ whole)
Vegetables
2.5 cups
Fruits
2 cups
Dairy
3 cups
Protein
5.5 ounces

34. The Dietary Guidelines

35. 1. Eat Nutrient Dense Foods
Caloric Breakdown
Carbohydrates: %
Fat: No more than 30%
Protein: %
Average American eats too much fat, sugar, calories & sodium (salt)
Average American doesn’t eat enough fiber.

36. 2. Balance calories to manage weight
Balance food and beverage intake, physical activity and body weight. Reduce portion sizes When eating out, make better choices Limit screen time (increase activity)

37. 3. Reduce sodium, fats, added sugars, refined grains & alcohol
What can too much salt/sodium do to your body? Can cause high blood pressure and heart disease. Where does it hide? In prepared foods (frozen, canned, etc.)

38. It’s recommended that we eat 8 oz of seafood per week
4. More vegetables, fruits, whole grains, milk, seafood and use oil instead of fat
It’s recommended that we eat 8 oz of seafood per week

39. 5. Build healthy eating patterns that meet nutritional needs over time at an appropriate calorie level.

40. 6. Include physical exercise as part of healthy eating patterns