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BE HEALTHY!

BE HEALTHY!. Weight Management Program Healthy Lives Program. Weight Management Program. My Plate Vegetables Fruits Portion Control Records Coaching Support. Make a Plan!. My-plate. In June of 2011, My-Plate replaced MyPyramid as the government’s primary food group symbol.

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BE HEALTHY!

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  1. BE HEALTHY! Weight Management Program Healthy Lives Program

  2. Weight Management Program • My Plate • Vegetables • Fruits • Portion Control • Records • Coaching Support

  3. Make a Plan!

  4. My-plate • In June of 2011, My-Plate replaced MyPyramid as the government’s primary food group symbol. • My-Plate is an easy to understand visual cue to help consumers adopt healthy eating habits by showing them how to build a healthy meal. • Each food group is color coded and visually shows the amount of each food group that should be on your plate. • Make half your plate fruits and vegetables. http://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resources/usda-myplate-food-pyramid-resources

  5. Vegetables http://www.choosemyplate.gov/food-groups/vegetables_amount_table.html • The amount of vegetables you consume depends on your age, sex, and level of physical activity. • This chart will show you the amount of vegetables you should consume within the week.

  6. Fruits http://www.choosemyplate.gov/food-groups/fruits_amount_table.html • The amount of fruit you should consume depends on age, sex, and level of physical activity. • This chart is a recommendation for the amount of fruits you should consume daily.

  7. Strategies • Make half your plate fruits and vegetables • Fruits and vegetables can be fresh, canned, frozen, or dried, and may be whole, cup-up, or pureed. • A 100% fruit or vegetable juice counts as a serving. • Keep visible reminders by leaving a bowl of fresh fruits and vegetables on the table or counter. • Choose vegetables rich in color, like, red, orange, or dark green vegetables.

  8. Plan to eat vegetables and fruits

  9. Portion Distortion http://www.cnpp.usda.gov/Publications/MyPlate/GettingstartedWithMyPlate.pdf • Many consumers eat oversized portions • Enjoy the food you eat but eat less Eat more: • Fruits and Vegetables • Whole Grains • Switch to fat-free or low fat milk (1%) Eat less: • Foods high in sodium • Sugary drinks and snacks

  10. Physical Activity http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/increase-physical-activity.html • It is important to incorporate physical activity to maintain a healthy body weight. • Being physically active can decrease your chances of developing heart disease, type 2 diabetes, and high blood cholesterol. • Adults should do the equivalent of 150 minutes (2 hours and 30 minutes) of moderate to intense aerobic activity each week. • Adults should increase their weekly minutes of aerobic exercise gradually in order to meet weight loss goals.

  11. Physical Activity Tips • To become more involved with you physical activity pick activities that you like • Be active with friends and family • Keep a log and gradually increase the intensity and duration of your physical exercise.

  12. Record your activity

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