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Choose My Plate and Dietary Guidelines

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Title: Food Pyramid Basics and Guidelines Author: Becky Cox Last modified by: Ellen Stuckey Created Date: 9/15/2004 3:46:22 PM Document presentation format – PowerPoint PPT presentation

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Title: Choose My Plate and Dietary Guidelines


1
Choose My Plate and Dietary Guidelines
2
The Dietary Guidelines
3
1. Build a Healthy Plate
  • Make half your plate fruits and vegetables.
  • Switch to skim or 1 milk.
  • Make at least half your grains whole.
  • Vary your protein food choices.
  • Reduce Solid Fats, Added Sugars, and Salts.
  • Keep your food safe to eat - learn more at
    www.FoodSafety.gov.

4
Make half your plate fruits vegetables
  • Choose fresh, frozen, canned or dried fruits and
    vegetables
  • Eat red, orange, and dark green vegetables, such
    as tomatoes, sweet potatoes and broccoli in main
    and side dishes
  • Use fruit as snacks, salads or dessert
  • Choose whole or cut-up fruits more often than
    fruit juice.

5
Switch to skim or 1 milk
  • About the same amount of calcium and nutrients
    but less fat and calories!

6
Make at least half your grain whole
  • Choose 100 whole-grain cereals, breads,
    crackers, rice and pasta.
  • Check the ingredients list on food packages to
    find whole-grain foods.

7
Vary your protein food choices
  • Choose a variety of foods including seafood,
    beans and peas, nuts, lean meats, poultry and
    eggs.
  • Keep meat and poultry portions small and lean.
  • Try grilling, broiling, poaching or roasting.
    These methods do not add extra fat.

8
Cut back on foods high in solid fats, added
sugars and salt
  • Choose foods and drinks with little or no added
    sugars.
  • Look out for salt (sodium) in foods that you buy.
  • Eat fewer foods that are high in solid fats.

9
2. Eat the right amount of calories for you
  • Enjoy your food, but eat less.
  • Cook more often at home, where you are in control
    of whats in your food.
  • When eating out, choose lower calorie menu
    options.

10
3. Be physically active your way
  • Pick activities you like and start doing what you
    can, at least 10 minutes at a time. Every bit
    adds up and the health benefits increase as you
    spend more time being active.

11
10 Tips to a Great Plate
12
Nutrients Energy Producing
  • Carbohydrates
  • Provides Energy
  • Protein
  • Builds and Repairs Body Tissue
  • Fat
  • Insulation, Protection, Reserve Energy

13
Nutrients non energy producing
  • Vitamins
  • Assists in the biochemical reactions related to
    the metabolic process
  • Minerals
  • Skeletal structure
  • Water
  • Hydration, most essential to life
  • Fiber
  • Aids in digestion, cant absorb non nutrient

14
How are foods sorted into groups?
  • By Nutrient

15
Grains
  • Major Nutrient Carbohydrates, Fiber
  • Serving 1 oz 1 slice bread 1 cup dry cereal
    ½ cup pasta
  • or rice
  • Tip Make at least ½ your
  • grain whole grains

16
Vegetables
  • Major Nutrient Vitamins, Fiber
  • Serving ½ cup vegetables 1 cup leafy
    vegetables
  • Tip Make half you plate fruits
  • and vegetables

17
Fruits
  • Major Nutrient Vitamins, Fiber
  • Serving 1 medium/small piece of fruit 1 cup
  • Tip Make half your plate
  • fruits and vegetables

18
Dairy
  • Major Nutrient Minerals, Protein
  • Serving 1 ½ oz cheese 1 cup milk/yogurt
  • Tip Switch to fat free or
  • low-fat (1) milk.

19
Proteins
  • Major Nutrient Protein
  • Serving 1 oz meat 1 egg 1 T peanut butter
    ¼ cup cooked beans ½ oz nuts or seeds
  • Tip choose low fat or lean
  • meats, bake, broil or grill.
  • Vary protein.

20
Oils
  • Major Nutrient Fat
  • Tips Use canola or olive oil, watch for it in
    foods such as nuts, olives, mayonnaise, salad
    dressing

21
Fats and Oils
  • FATS
  • Fats are solid at room temperature
  • Saturated fat
  • Cholesterol
  • Trans fatty acids
  • Typically not so good for you
  • OILS
  • Oils are liquid at room temperature
  • Monounsaturated fat
  • Polyunsaturated fat
  • Usually a better choice

22
Empty Calories
  • Calories from solid fats and/or added sugars.
    Solid fats and added sugars add calories to the
    food but few or no nutrients

23
Recommendations for Physical Activity
  • Kids 2-5 Let them play!
  • Kids 6-17 60 minutes a day
  • Adults At least 2.5 hours a week moderate
    exercise

24
Plate size history
25
2,000 calorie diet
Food Group Daily Serving Amount
Grains 6 ounces
Vegetables 2.5 cups
Fruits 2 cups
Dairy 3 cups
Protein 5.5 ounces
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