1 / 21

HOW TO

HOW TO. CHOOSE YOUR PLATE. More than 2/3 of adults in the USA are either overweight or obese.

abba
Télécharger la présentation

HOW TO

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. HOW TO CHOOSE YOUR PLATE

  2. More than 2/3 of adults in the USA are either overweight or obese. The USDA/HHS, came up with a set of “sensible suggestions” for healthy eating in 1980, based on the latest available research and called it The Dietary Guidelines for Americans. These guidelines have since been updated 6 times: 1985, 1990, 1995, 2000, 2005, and 2010. The fifth and sixth revisions, were created in an effort to put an end to this obesity epidemic.

  3. MY PLATE MyPlate is a graphic design based on the 2010 Dietary Guidelines for Americans to help them make better food choices. It encompasses the 5 food groups into an easily recognizable mealtime place setting.

  4. The 2010 Dietary Guidelines(redesigned every 5 years) • Emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and milk products. • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

  5. My Plate Messages Balance Calories Avoid oversized portions

  6. Balance Calories Find out the number of calories you need daily based on your age, sex, height, weight and amount of physical activity. Go to this web site. https://www.choosemyplate.gov/SuperTracker/default.aspx Set up your profile and record all your personal information.

  7. Oversized Portions Avoid piling food on your plate or eating directly out of a bag or package. Take the portion distortion quiz. http://hp2010.nhlbihin.net/portion/portion.cgi?action=question&number=1 Use a smaller plate, bowl and glass. Portion out foods before eating. Be aware of serving sizes. Check out standard serving sizes here: http://www.wmich.edu/dining/pdf/WMU_StandardServingSizes.pdf

  8. Foods to Increase Make half your plate fruits and vegetables. WHY? They are low in fat and calories. They provide fiber and other key nutrients. They add color, flavor and texture to a meal. Eat 3-6 cups of vegetables and fruits/daily.

  9. GRAINS

  10. Make Half Your Grains Whole There are 2 categories of grains: Whole and Refined. Whole grains contain the entire grain kernel (bran, germ and endosperm). Whole grains help reduce the risk of some chronic diseases. Whole grains are higher in nutrients and fiber.

  11. Whole grains contain every part of the grain kernel. Some examples of whole grains are:Brown riceWhole wheatRyeQuinoaRolled OatsBulgur(cracked wheat)MilletBarleyWhole cornmealPopcornWild rice

  12. Refined grains are grains that have been stripped of their bran and germ by milling and therefore most of their nutrient value.

  13. Grains that are refined (processed/milled) have lost most of their nutrient value. To counter this loss, nutrients are added back after milling. These grains are called enriched. Examples are: white flour, de-germed cornmeal, white bread, couscous, pretzels, noodles and white rice. • The nutrients added back are usually: Certain B vitamins (thiamine, riboflavin, niacin, folic acid) and iron.

  14. Switch to Fat-Free or Low-Fat Milk • Foods acceptable for dairy are only foods made from milk that retain their calcium content. The best choices are low in fat or fat-free such as: 1% milk, skim milk, low-fat or fat-free yogurt, low-fat cheese and soymilk. • These foods provide calcium, potassium and vitamin D. • Cream cheese, cream and butter are not acceptable as part of this group.

  15. Protein • Vary your protein sources. • This includes all foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. • Meat and poultry choices should be lean and low-fat. • Select some seafood high in omega-3 fatty acids such as salmon, trout, sardines, anchovies, herring. Eat seafood twice/week. • Choose unsalted nuts and seeds.

  16. IMPORTANT VOCABULARY 1. NUTRIENT-DENSE FOOD A nutrient-dense food is a food that is high in nutrients and low in calories. Examples Vegetables, Fruits, nuts/seeds (ideally raw), beans, whole, unrefined grains

  17. This is a tree-dense forest. The trees are packed in and fill up the whole forest.

  18. Blueberries are a nutrient-dense food • BLUEBERRY PHYTONUTRIENTS • Anthocyanins • malvidins • delphinidins • pelargonidins • cyanidins • peonidins • Hydroxycinnamic acids • caffeic acids • ferulic acids • coumaric acids • Hydroxybenzoic acids • gallic acids • procatchuic acids • Flavonols • kaempferol • quercetin • myricetin • Other phenol-related phytonutrients • pterostilbene • resveratrol Nutrients inBlueberries1.00 cup (148.00 grams) Nutrient %Daily Value vitamin K 35.7% manganese 25% vitamin C 23.9% fiber 14.2% calories (84) 4%

  19. 2. Discretionary Calories Discretionary calories are any remaining calories left over after all of your nutritional needs have been met for the day. These calories are the “extras” that you can use for special treats such as foods higher in solid fats, foods higher in added sugar, or you can use them for additional nutritional choices. These usually run anywhere from 100 to 300 calories, depending upon your daily nutritional choices and the amount of exercise you get.

  20. 3. Variety, Moderation and Proportion • Eat a variety of foods from each food group at each meal. Different foods have different and necessary nutrients. • Eat in moderation. Don’t eat too much of any one thing. • Keep your proportions small. Stick to the recommended amounts within each group.

  21. 4. Empty Calories Empty calories are calories from solid fats and/or added sugars. These foods are high in calories and very low in nutrient value. Some examples of empty calorie foods are: sodas, energy drinks, pastries, cake, cookies, pizza, ice cream, sausages, hot dogs, bacon, ribs, sports drinks, french fries, donuts.

More Related