1142020 Objectives Explain what a healthy eating pattern

11/4/2020

Objectives • Explain what a healthy eating pattern is and why it is important. • List the foods and drinks that a healthy eating pattern includes and limits. • Identify 3 ways to improve your eating style. 2

What is an Eating Pattern? According to the 2015 -2020 Dietary Guidelines for Americans: “Eating patterns are the combination of foods and drinks you eat over time. ” “A healthy eating pattern is adaptable to a person’s taste preferences, traditions, culture and budget. ” 3

A Healthy Eating Pattern is higher in: 4

A Healthy Eating Pattern limits foods and drinks with: • Sodium • Added sugars • Saturated and trans fats 5

Why is a healthy dietary pattern important? A Healthy Eating Pattern helps lower the risk of: • Obesity • Heart disease • High blood pressure • Type 2 diabetes • Some cancers 6

What does your current eating pattern look like? 7

Rate Your Plate Do you: Most days Sometimes Never Consider nutrition when making food choices? 2 1 0 Avoid skipping meals? 2 1 0 Include 3 or more whole-grain foods daily? 2 1 0 Eat at least 2 ½ cups of veggies daily? 2 1 0 Vary veggies with dark green and orange varieties? 2 1 0 Eat at least 2 cups of fruit daily? 2 1 0 Get 3 cups of low-fat or fat-free milk or yogurt daily? 2 1 0 Choose lean meats and poultry? 2 1 0 Vary protein with more fish, beans and nuts? 2 1 0 Limit added sugars, salt, and solid fats? 2 1 0 8

Rate Your Plate (continued) 16 to 20 points: Healthy eating seems to be your habit already! 10 to 15 points: You’re on track. A few easy changes will make your total eating plan healthier. 0 to 9 points: Sometimes you may eat smart. For good health, add more smart choices to your eating plan. Based on the 2015 -2020 Dietary Guidelines for Americans. http: //health. gov/dietaryguidelines/2015/guidelines/ Visit www. eatright. org and www. choosemyplate. gov for more information about My. Plate. 9

Ways to improve your eating style: • Include more fruits and vegetables with meals and snacks. 10

Ways to improve your eating style: • Swap whole grains in place of refined ones. 11

Ways to improve your eating style: • Learn how to cook and prepare healthier foods. 12

Ways to improve your eating style: • Make over your meals to include seafood twice a week and meatless or vegetarian entrees. 13

Ways to improve your eating style: • Eat balanced meals that include the 5 food groups more often. 14

Ways to improve your eating style: • Choose healthier selections when eating out. 15

Ways to improve your eating style: • Be mindful of portion sizes. 16

Ways to improve your eating style: • Eat meals as a family regularly. 17

Ways to improve your eating style: • Choose healthier foods more often in place of foods with added sugar, solid fat, or salt. 18

Ways to improve your eating style: • Choose healthier beverages, like milk, water, and 100% juice, in place of drinks with added sugar. 19

How to get started: • Have a plan! ü Decide what you are going to eat in advance ü Plan meals and leftovers for the week Meals for this week: • Monday • Tuesday • Wednesday • Thursday • Friday Stop a t farmer ’s marke t out e t i Wr ery groc t lis ü Portion out healthy snacks 20

How to get started: • Shop with a list • Compare foods and beverages by looking at the Nutrition Facts label 21

Be physically active most days of the week!

Physical Activity • Adults should aim for a minimum of 30 minutes of moderate-intense activity 5 times per week • It can even be spread throughout the day by doing 10 minutes at a time

Physical Activity • Children and adolescents should aim for 60 minutes or more daily

Any questions about… ? 25

Remember… • How, when, why and where we eat are just as important as what we eat. • Develop a mindful eating pattern that includes nutritious and flavorful foods – that's the best way to savor the flavor of eating right!

27