Choose Power Pick items to give you energy to power

through your day!

Power Points

Eat breakfast. This jump starts your metabolism and ensures you are getting key nutrients.

Curb caffeine. Aim for no more than three 8 oz. cups of caffeinated beverages per day.

Add color to your plate. Eat a colorful variety of fruits and vegetables for disease prevention.

Get up and move. Sitting longer than 90 minutes zaps your energy.

Breathe and sit up straight. This helps digest your food and lowers your stress hormones.

Eat often. Eat healthy snacks between meals to optimize your energy. Eat about every three hours to keep your blood sugar levels stable. Quick Reference Guide:

Power Pick Plate

www.dteenergy.com/eyl • email: eyl@dteenergy.com • Phone: 313.235.6229

Use the Power Plate as your guide. The optimal meal for energy consists of whole grains/ starchy veggies, lean protein and healthy fats. See the Power Plate on the reverse side for more information.

Choose well. If you eat energy bars, strive for at least five grams of protein and fiber per bar.

Walking counts as exercise. Aim for 30 minutes which you can break into 10 minute increments.

Take at least 20 minutes to eat your meal. It takes your brain 20 minutes to register

fullness. Eating faster may mean you eat more calories than you need.

Stressed spelled backwards is desserts. We often choose high calorie sweets when we are stressed. Choose a non-food stress-relieving activity like reading, walking, talking with a friend or engaging in your favorite hobby.

Sleep and water matter. Often we eat when we are thirsty or tired. Strive for adequate sleep each night and 64 ounces of water daily.

Visit www.choosemyplate.gov for a wealth of nutrition information! Create a personalized eating plan, track your meals and activity level, plan your meals, learn healthy eating tips and more!

Lean Protein:1/4 Plate

Vegetables and Fruits:1/2 Plate

Whole Grains:1/4 Plate

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Lean Protein:1/4 Plate

Vegetables and Fruits:1/2 Plate

Power Pick Plate

Aim for 64 oz. daily

Put this on your plate to power you through your day!

Fruits and VeggiesEat a colorful variety of fruits and veggies for disease prevention

Aim for 2 cups of fruit a day; choose in place of dessert or count toward your ½ plate of fruit and veggies

Limit fruit juice to 3/4 cup a day

Aim for 2-1/2 cups of veggies a day

Lean ProteinHelps build healthy muscles

Choose wild salmon, non-fried skinless chicken, eggs, turkey, lean cuts of pork or beef, soy, edamame, beans and nuts

Non-meat/non-fish options: beans, peas, tofu, peanut butter and almond butter

Serving size = palm of your hand

H2O

DAiry Provides 9 essential nutrients and protein

• Choose one cup of fat-free or low-fat yogurt or 8 oz. of low-fat milk • Sprinkle 1/3 cup of shredded low-fat cheese on your veggies, protein or grains • Try 1-1/2 oz. of cheese cubes = 4 stacked dice • Non-dairy sources of calcium: fortified cereals, kale, spinach and sardines

SWEETS Watch serving sizes

Ice-cream scoop = the size of a tennis ball

Piece of cake = the size of 5 stacked dominos

Cookie = the size of a coffee lid

HEALTHy FAT Can have a beneficial effect on health

• Drizzle extra-virgin olive oil on pasta or steamed veggies • Saute veggies in non-hydrogenated margarine or canola oil • 1Tbsp = 3 teaspoons = the size of three thimbles

Whole Grains & Starchy VegetablesProvide fiber and keep you full longer Choose whole wheat pasta, brown or wild rice, whole wheat bread, barley, oatmeal and popcorn or starchy veggies including corn, peas, baked or mashed potatoes and squash

Whole Grains:1/4 Plate

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SPiCES Skip the salt and choose spices instead for added flavor and disease-fighting benefits