My Plate Nutrition EQ What is the benefit

My Plate Nutrition EQ: What is the benefit of My Plate?

What is My. Plate? • • My. Plate is a tool designed to remind Americans to eat healthfully. My. Plate illustrates the five food groups using a familiar mealtime visual, a place setting.

Fruits and Vegetables • • • Apples Banana Grape • • • n 2 cups needed daily • n Spinach Beans* Carrots Broccoli 2 ½ cups needed daily

Whole Grains • • • Brown Rice Whole Wheat Bread Whole Wheat Pasta 6 ounces needed daily

Proteins Lean Beef n Lean Pork n Lean Chicken n Eggs n Beans n Peanuts n Almonds n Salmon n Tuna n 5 ½ ounces needed daily n

10 -2 -2 n What does your daily diet look like? Is it healthy? Why or why not?

Dairy • • Fat-Free Milk Low-Fat Cheese Yogurt Frozen Yogurt 3 cups needed daily

Oils • Olive Oil Avoid: • Corn Oil • Butter/Margarine • Nuts • Meat Fat • Fish • Lard and grease • Avocados

My. Plate Key Messages 1. Foods to Increase: • Make half your plate fruits & vegetables. • Make at least half your grains are whole. • Switch to low-fat (1%) or fat-free (skim) milk. • Drink lots of water

My. Plate Key Messages (cont) 2. Foods to Reduce: • Foods with “empty calories” and filled with sugar (pizza, cakes, cookies, candies) • Fats from meat and fried foods (bacon, hot dog, hamburger, fried chicken, French fries)

My. Plate Key Messages (cont) 3. Balancing Calories A. ) Enjoy your food, but eat less.

My. Plate Key Messages (cont) 4. Calories in vs. calories out. A. ) How much are you eating? (portions) B. ) How often are you eating? (5 small meals) C. ) What are you eating? (calories) D. ) How many minutes are you active (sweating) during the day?

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.

Things to Remember • Eat the right amount of calories for you.

My. Plate The End!