1

MyPlateGuidelines for Healthy Eating

2

The Old MyPyramid is now …

3

… MyPlate!

3 Concepts to Understand:

4

#1: Balance calorie intake (eating)and output (exercise)

#2: Increase healthy foods

#3: Decrease unhealthy foods

5

#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

6

7

It takes about 20 minutes for stomach to tell your brain you’re full

77

20 min

utes

8

Decrease Portion Sizes!

The bigger the portion, the more people tend to eat

9

Enjoy Foods — But Eat Less!

10

Physical Activity + Healthy Diet = Healthy YOU!

11

Moderate aerobicactivityincreases breathing and heart rate somewhat

12

Vigorous aerobic activity greatly increases heart rate and breathing

13

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

14

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

15

Why not watch and workout?!

16

#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

171717

Ph

oto

cou

rtesy of N

ation

al Can

cer Institu

te

EatEatmoremore

nutrient-nutrient-densedensefoodsfoods

18

Examples ofNutrient-Dense Foods:

Vegetables/fruitsWhole grainsSeafoodEggsDry beans/peasUnsalted nuts/seedsFat-free/low-fat milk/milk productsLean meats/poultry

19

Nutrient-DenseNOT Calorie-Dense

20

Nutrient-DenseNOT Calorie-Dense

21

Fill half your plate withfruits & veggies

22

Pick a Variety of Vegetables

23

At least half your grains should be whole grains

24

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?

25

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?

26

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!

27

#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

28

Ph

oto

cou

rtesy of N

ation

al Can

cer Institu

te

Limit Limit foodsfoodshigh in high in

sodium, sodium, addedadded

sugars, sugars, and and

refined refined grainsgrains

29

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

30

A. 30 mg

B. 250 mg

C. 470 mg

Can you guess: How much sodium is in 1 cup of this food?

31

Can you guess: How much sodium is in 1 cup of this food?

A. 30 mg

B. 250 mg

C. 470 mg

32

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

33

While some sugars occur “naturally” in foods like milk, fruit, and some vegetables, these aren’t the

“added sugars” that we are concerned about.

34

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 ...

35

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 ...