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MyPlateGuidelines for Healthy Eating
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The Old MyPyramid is now …
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… MyPlate!
3 Concepts to Understand:
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#1: Balance calorie intake (eating)and output (exercise)
#2: Increase healthy foods
#3: Decrease unhealthy foods
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#1: Balance Calorie Intake and Output…
– Balance the calories you take in through eating with the ones you burn through exercise.
– Don’t eat more than you burn, and don’t burn more than you eat!
Portion Control
– Enjoy your food, but eat less
– Avoid oversized portions
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It takes about 20 minutes for stomach to tell your brain you’re full
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20 min
utes
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Decrease Portion Sizes!
The bigger the portion, the more people tend to eat
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Enjoy Foods — But Eat Less!
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Physical Activity + Healthy Diet = Healthy YOU!
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Moderate aerobicactivityincreases breathing and heart rate somewhat
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Vigorous aerobic activity greatly increases heart rate and breathing
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Can you guess: How much WEEKLY physical activity should
adults (age 18 and over) do for substantial health benefits?
A. 30 minutes of moderate-intensive activity 5 times per week
B. 15 minutes of vigorous-intensity activity 5 times per week
C. Either A or B
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Can you guess: How much WEEKLY physical activity should
adults (age 18 and over) do for substantial health benefits?
A. 30 minutes of moderate-intensive activity 5 times per week
B. 15 minutes of vigorous-intensity activity 5 times per week
C. Either A or B
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Why not watch and workout?!
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#2: Increase Healthy Foods…
– Make half your plate fruits and vegetables
– Make at least half your grains whole grains
– Switch to fat-free or low-fat dairy products
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EatEatmoremore
nutrient-nutrient-densedensefoodsfoods
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Examples ofNutrient-Dense Foods:
Vegetables/fruitsWhole grainsSeafoodEggsDry beans/peasUnsalted nuts/seedsFat-free/low-fat milk/milk productsLean meats/poultry
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Nutrient-DenseNOT Calorie-Dense
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Nutrient-DenseNOT Calorie-Dense
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Fill half your plate withfruits & veggies
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Pick a Variety of Vegetables
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At least half your grains should be whole grains
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A. INGREDIENTS: enriched flour (wheat), water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in WHOLE grains?
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A. INGREDIENTS: enriched flour (wheat), water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...
Can you guess: Which bread is highest in WHOLE grains?
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Whole 2% 1% Fat-free
165 calories
125 calories
100calories
85calories
Calories saved
40 65 80
Switching to fat-free or low-fat (1%) milk makes a difference!
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#3 Decrease Unhealthy Foods…
– Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers
– Drink water instead of sugary drinks
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Limit Limit foodsfoodshigh in high in
sodium, sodium, addedadded
sugars, sugars, and and
refined refined grainsgrains
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Easy Ways to Decrease Sodium Check labels
Avoid adding salt (an exception may be when baking yeast breads)
Eat fresh foods, frozen veggies
Request salt be left off when eating out
Use other seasonings
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A. 30 mg
B. 250 mg
C. 470 mg
Can you guess: How much sodium is in 1 cup of this food?
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Can you guess: How much sodium is in 1 cup of this food?
A. 30 mg
B. 250 mg
C. 470 mg
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Decrease Sugar-Sweetened Beverage Intake:
Drink fewer sugar-sweetened beverages
Consume smaller portions
Substitute water, unsweetened coffee and tea, and other beverages with few or no calories
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While some sugars occur “naturally” in foods like milk, fruit, and some vegetables, these aren’t the
“added sugars” that we are concerned about.
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Can you guess: Which food has ADDED sugar according
to the ingredient list?
A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...
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Can you guess: Which food has ADDED sugar according
to the ingredient list?
A. INGREDIENTS: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin ...
B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...