Build a Healthy Plate Featuring MyPlate and the 2010 Dietary Guidelines
Project Sponsors • USDA project funded through the Supplemental Nutrition Assistance Program • School District of Philadelphia • Department of Nutrition Sciences, Drexel University
Activity Sort the foods into the correct food groups This activity looks easier than it really is!
Why is a healthy diet important? • Helps manage weight and prevents overweight and obesity • Reduces the risk of chronic disease • Reduces the risk of early mortality
What is MyPlate? • MyPlate is a tool designed to remind Americans to eat healthfully • MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting
Balancing Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits & vegetables. Make at least half your grains whole. Switch to low-fat (1%) or fat-free (skim) milk. Foods to Reduce Choose foods that have less sodium. Drink water instead of sugary drinks. MyPlate Key Messages
Build a Healthy Plate by Choosing… • Nutrient-dense foods instead of calorie-dense foods. • A variety of fruits and vegetables in a rainbow of colors. • Low-fat or fat free milk and dairy products. • Fiber-rich whole grains. • Protein foods that are low in fat.
CUT BACK on SOFAS! • SOLID FATS • Saturated fat & trans fat heart disease • Replace with healthy unsaturated fat • ADDED SUGAR • Sugar adds calories weight gain • Choose water, 100% juice and fruit for dessert • SALT (SODIUM) • Raises blood pressure hypertension • Processed foods, fast food, frozen meals • Season with spices and herbs instead of salt
Any-Time Sometimes Not all foods are created equal!
Balancing Calories • Eat the right amount of calories for you • Enjoy your food, but eat less • Cut back on foods high in SOFAS and empty calories • Avoid oversized portions • Stop eating when you feel full • Get enough physical activity
Physical Activity • Choose activities you like to do • Aerobic • Muscle-strengthening • Bone-strengthening • Balance and stretching • Start by doing what you can, at least 10 minutes at a time Recommendation: 60 minutes of moderate to vigorous activity per day
Benefits of Physical Activity • Maintain a healthy weight • Live longer • Feel better about yourself • Decrease chance of becoming depressed • Sleep better • Meet new friends • Stronger bones and muscles • Less likely to develop chronic diseases • Heart disease, type 2 diabetes, hypertension, high cholesterol, stroke
Nutrition Facts Labels • Use food labels to help you make better choices • Check for calories • Look at the serving size and how many servings you are actually consuming • Choose foods with lower calories, saturated fat, trans fat, and sodium • Check for added sugars using the ingredients list
Activity How does your diet compare to what you should be eating?