My Plate Learning Objectives Understand the switch to

My Plate

Learning Objectives *Understand the switch to My Plate from My Pyramid *Identify how My Plate will help children make healthy food choices *Become familiar with My Plate in relation to food groups and portions *Use My Plate as a resource for meal planning and encouraging healthy eating habits in the children under your care *Identify opportunities to share My Plate resources with parents

My Pyramid to My Plate

How Does My Plate Help Children Make Healthy Food Choices? • • It is a great visual to explain to children how to make a healthy plate It helps them learn how to make good food choices that they will carry into adulthood

The Importance of Health Eating in Childhood *Prevents Childhood Obesity *Promotes Growth and Development * Establishes Lifelong Healthy Eating Habits

A Closer Look At My Plate

Vegetables *Half of the plate should be fruits and vegetables *Offer a variety of vegetables * Try different ways to prepare them.

Health Benefits of Vegetables * Contains Vitamins and Minerals such as Potassium, Fiber, Vitamin C and Folate *Lowers Risk of Heart Disease, Certain Types of Cancer, Obesity and Type 2 Diabetes

How Much Vegetables? Ages 2 -3: One cup daily Ages 4 -8: One and a half cups daily

Fruits *Half the plate should be half fruits or vegetables *Make most of your choices whole or cut-up fruit rather than juice *Make fruits more appealing

Health Benefits of Fruit * Contains Vitamins and Minerals such as Potassium, Fiber, Vitamin C and Folate *Lowers Risk of Heart Disease, Certain Types of Cancer, Obesity and Type 2 Diabetes * Helps reduce constipation

WHAT IS A SERVING OF FRUIT? Ages 2 -3: One cup daily Ages 4 -8: One and a half cups daily

Grains *Make 50% whole grains *Read labels

Health Benefits of Grains • Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). • Lowers risk of heart disease, obesity and type 2 diabetes • • Reduces Constipation Provides the feeling of being full with fewer calories.

How Much Grains? • 2 -4 year olds three ounces(1. 5 ounces being whole grains) • 4 -8 year olds five ounces(2. 5 ounces being whole grains)

Proteins • Choose Lean Meat, seafood and Chicken. • Use Beans, Peas and Soy Products as Main Dishes

Health Benefits Of Proteins • Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B 6), vitamin E, iron, zinc, and magnesium. • Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. • EPA and DHA are omega-3 fatty acids found in varying amounts in seafood.

How Much Protein? *2 -3 year olds: Two Ounces Daily and Three to Five Ounces of Fish Each Week *4 -8 year olds: Four Ounces Daily and Four to Six Ounces of Fish Each Week

Dairy *Good Sources are Milk, Yogurt and Cheese *Should be low fat choices

Health Benefits Of Dairy • Nutrients include calcium, potassium, vitamin D, and protein. • Helps with Bone health in Childhood when bone mass is being built.

How Much Dairy *2 -3 year olds: 2 cups daily *4 -8 year olds: 2 ½ cups daily

Oils *Can be used as a flavoring *Number of foods are naturally high in oils, like nuts, olives, some fish, and avocados.

Foods to Limit • High Sodium Foods Such as Potato Chips • • Added Sugars Saturated Fat or Solid Fat Like Butter

Ways To Limit Salt Intake *Check labels *Avoid adding salt (an exception may be when baking yeast breads) *Eat fresh foods, frozen veggies *Use other seasonings

People Ages 2 and Over Should Limit Their Sodium Intake Per Day To? A. 2, 300 mg or 1, 500 mg, depending on age/other individual characteristics B. 2, 300 mg or 3, 000 mg, depending on age/other individual characteristics

Can you Guess How much Sodium is in one Teaspoon of Salt? A. 1, 300 mg B. 2, 300 mg C. 3, 300 mg

Can You Guess How Much Sodium is in one Teaspoon of Salt? A. 1, 300 mg B. 2, 300 mg C. 3, 300 mg

Limit Added Sugars “Added” sugars are sugars and syrups added to foods or beverages during preparation or processing 1 teaspoon sugar = about 4 g of added and/or naturally occurring sugar

Added VS. Natural Sugars Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern

Common Added Sugars • • • • • Most commonly added are agave syrup brown sugar cane juice and cane syrup confectioners’ sugar corn sweetener and corn syrup dextrose fructose fruit juice concentrates glucose granulated white sugar high-fructose corn syrup honey invert sugar lactose malt syrup molasses raw sugar sucrose syrup.

Can You Guess Which Has Added Sugars in the Ingredients? 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. . .

How To Limited Saturated Fats in Children. • Read nutrition Labels • Trim fat off meat and prepare lean cuts of meat. • Use vegetable Sprays while cooking

Activity • Toddlers should have 60 minutes of active play a day and • • Preschoolers 120 minutes a day. It can be split up throughout the day Make it fun! Make their activity be something they enjoy!

Types of Activities • • Combination of teacher-led/structured activities and free play • Unstructured activity is free play for children to be creative and use their imagination. Structured physical activities are engaging, pre-planned, quick and intense activities led by adults.

How To Get Children Active • • • Doesn’t Have to be Outdoors, Have Fun Indoor Activities • Have outside sources provide a fun activity once a week Incorporate into daily lessons plans Have Special Activites on rainy days or days the weather doesn’t allow for you to go outdoors

How to Incorporate My. Plate Into Meal Planning *When Planning Meals Start with Your Main Course( Which most likely is lunch) then add to it with all the required options. Then Plan snack and Breakfast. * Use a Chart That Has Each Color of the Plate to Plan Each Day Of The Week. *Use Menu Cycles * For More Tips on Meal Planning go to: https: //healthymeals. fns. usda. gov/menu-planning-tools/menu-planningtools-child-care-providers

Activity: Plan a week of meals using My. Plate

Tips For Parents • • • Try New Foods At Home Talk to Your Children About What is Planned For Meals Have Children Help Prepare Meals Make Meal Time FUN! Have Fresh fruits and Veggies Ready to Eat

Great Activities For the Kids

Great Resources on My Plate Https: //www. choosemyplate. gov/ https: //www. fns. usda. gov/tn/myplate

* https: //www. choosemyplate. gov/My. Plate * https: //www. healthychildren. org/English/healthyliving/nutrition/Pages/Childhood-Nutrition. aspx * https: //www. fda. gov/downloads/Foodborne. Illne ss. Contaminants/Metals/UCM 537120. pdf * https: //healthymeals. fns. usda. gov/menu- planning/menu-planning-toolschild-care-providers * https: //healthykidshealthyfuture. org/5 -healthygoals/get-kids-moving/