University of arizona nutrition network gayle alleman ms rd
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University of Arizona Nutrition Network Gayle Alleman , MS, RD. Today we will . . . . Explore MyPlate Program Find out how to teach about MyPlate while incorporating MyPyramid materials Get the scoop on MyPlate food groups Highlight MyPlate consumer messages. MyPlate.

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University of Arizona Nutrition Network Gayle Alleman , MS, RD

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University of arizona nutrition network gayle alleman ms rd

University of Arizona Nutrition NetworkGayle Alleman, MS, RD


Today we will

Today we will . . .

  • Explore MyPlate Program

  • Find out how to teach about MyPlate while incorporating MyPyramid materials

  • Get the scoop on MyPlate food groups

  • Highlight MyPlate consumer messages


Myplate

MyPlate

  • Easy to follow food guide and meal planning

  • Less complex than MyPyramid

  • Guidance at-a-glance

    • How much of which foods

    • Encourages variety

    • Portion control

  • Still needs explanation

    • Make half your grains whole

    • Low fat dairy and protein


Myplate program

MyPlate Program

  • More than an icon

  • Includes consumer messages based on 2010 Dietary Guidelines for Americans

  • Messages intended to change behaviors

  • Enjoy your food, but eat less.

  • Avoid oversized portions.

  • Make half your plate fruits and vegetables.

  • Switch to fat-free or low-fat (1%) milk.

  • Make at least half your grains whole grains.

  • Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.

  • Drink water instead of sugary drinks.


Use myplate to build a healthy plate

Use MyPlate to Build a Healthy Plate

  • Helps people make good choices within their cultural and taste preferences

  • Use the icon to guide daily food choices

    • No veggie at breakfast? Have one for a snack!

  • Use the action-oriented messages to focus on important concepts


Myplate mypyramid materials high quality nutrition ed

MyPlate + MyPyramid Materials = High Quality Nutrition Ed

  • MyPlate information about what and how much to eat is the same as MyPyramid

  • ChooseMyPlate.gov contains much of the info previously on MyPyramid website

  • First introduce MyPlate concept

  • Follow-up with MyPyramid facts on food groups, calorie balance and physical activity

  • Then teach MyPlate Consumer Messages


Teaching myplate to students

Teaching MyPlate to Students

Gather Materials

  • Get a FREE poster

  • MyPlate for Kids

    http://www.fns.usda.gov/ TN/Resources/myplate_

    halfplateposter.html

  • Regular MyPlate wall poster

    http://www.choosemyplate. gov/print-materials-ordering/order-online.aspx


More materials

More Materials

  • Plastic MyPlate model

    • Paper plates and paper coasters for students to make MyPlate model

  • Dairy Council of Arizona--food “models”

    • First set of 400 life-size cardboard models FREE

    • Play “Rate My Plate”

      http://www.dairycouncilofaz.org/online-catalog/

  • Team Nutrition: http://www.fns.usda.gov/tn/

  • AZ Nutr. Network: http://www.eatwellbewell.org/


Teach the food groups

Teach the Food Groups

  • Make it age appropriate

  • As students get older, go more in-depth with nutrients and their functions

  • From basic to complex

    • Biology + Chemistry = nutrition!

  • Take a body approach

    • Find out which nutrients the body needs then have a food group scavenger hunt to find the needed nutrients


Fruits

Fruits

  • Sweet rather than savory

  • 1.5 to 2 cups per day for most people

  • 1 cup fruit or juice, ¼-1/2 c. dried fruit = 1 cup

  • Fruits are rich in:

    • Vitamin C -- Forms the basis of all body tissues, Aids in iron absorption.

    • Potassium for heart health, maintains a regular heart beat and normalizes blood pressure.

    • Folate – helps form all new cells—blood cells, DNA.

    • Fiber—both insoluble and soluble fiber.

  • Taste test – make it small, make it safe.

  • Consumer message

    • Make half your plate fruits and vegetables


Disease fighters vegetables

Disease-Fighters: Vegetables

  • 2 to 3 cups per day

  • 1 c. veggie or juice or 2 cups leafy = 1 cup

  • Same nutrients as fruits +

  • Vitamin A: vision, growth, immune function

  • Vitamin K: bones, blood clotting

  • Phytonutrients

    • Natural substances

    • May help prevent cancer, boost the immune system and play other beneficial health roles

    • Beta-carotene (winter squash, sweet potatoes, dark green + peaches, apricots, cantaloupe)

    • Lycopene (tomatoes, red peppers + watermelon)

    • Isoflavones(in soy)

    • 4,000

  • Dark green

    • Broccoli, dark leafy greens

  • Red and orange

    • Carrots, sweet peppers

  • Starchy

    • Corn, peas, potatoes

  • Beans, peas, lentils

    • Kidney, black, lima, soy

    • + iron, zinc, protein

  • Other veggies

    ---------

    Taste tests

    Consumer message

    • Make half your plate fruits and vegetables

      Resources:

      www.FruitsandVeggiesMoreMatters.org


Grains

Grains

  • 4-8 ounces for most people

  • 1 slice, 1 cup ready-to-eat cereal, ½ cup cooked grain

  • Grains are great for. . .

    • B vitamins: thiamin, riboflavin, and niacin

      • Releases energy from food

      • Healthy nervous system

    • Iron in enriched grains

      • Carries oxygen to all cells

    • Magnesium

      • Releases energy from muscles, helps build strong bones

    • Selenium

      • Antioxidant, immune function

    • Fiber

Consumer Message:

Make at least half your grains whole grains.

A whole grain contains all edible parts of the grain.

Nutrients have not been removed.

On a label, the word “whole” precedes the name of the grain.

Whole grains should be 1st and/or 2nd ingredient after water, to be a good source of whole grain.


Which one is all whole grain

Which one is all whole grain?


University of arizona nutrition network gayle alleman ms rd

Protein Foods: 5 to 6.5 ozequiv/dayProtein, B-vitamins, iron, zinc, magnesium. Seafood, nuts have omega-3 fats

Animal Sources

Plant Sources

Dried beans, split peas, lentils. 1 oz. equivalent =

¼ c. cooked or ½ cup bean soup

2 Tbsp hummus

Tofu. 1 oz. equiv. = 1/4 cup

Nuts, seeds (unsalted)

1 ozequiv = 1/2 ounce

Nut or seed butters w/o added oil or sugar:

1 ozequiv = 1 Tbsp

  • 1 oz, 1 slice or 1 egg = 1 oz. eq.

  • Choose lean or low fat meats, poultry

  • Prepare with little/no added fat, drain/remove fat

  • Eat seafood 2-3x/week, those rich in omega-3 fats once a week or more

  • Eggs

  • Use processed meats that have reduced sodium


Dairy switch to fat free or low fat 1 milk

Dairy: Switch to fat-free or low-fat (1%) milk

  • 2 – 3 cups per day

    • 1 cup = 1 cup milk, yogurt, 1 cup fortified milk alternative

    • 1/3 c. grated cheese,

    • 1.5-2 oz. cheese

    • 2 cups cottage cheese

    • 1.5 c. ice cream

  • Dairy foods are rich in. . .

    • Calcium + activity = strong bones and teeth

      • Adolescents build peak bone mass to last a lifetime

    • Potassium—heart health

    • Vitamin D—regulates calcium and phosphorus


Facts on fats oils

Facts on Fats & Oils

Oils

Solid Fats

Raise blood cholesterol levels

Increased risk of heart dz

Saturated fats: meat, poultry, full-fat dairy products, butter. Coconut, palm, palm kernel oil.

Trans fats: processed foods, margarine, hydrogenated oils

Cholesterol in foods

In animal sources of foods

Consume as little as possible

  • Not a food group

  • Contain essential nutrients necessary for proper brain and nerve development + vitamin E

  • Mono- and polyunsaturated

  • Do not raise blood choles.

  • Vegetable oils, nuts, seeds, some fish, olives, avocados

  • Salad dressing, mayo

  • 5-7 teaspoons/day


Oils teaspoon equivalents

Oils – Teaspoon Equivalents

Source:

ChooseMyPlate.gov


Limit sofas

Limit SoFAS

  • Solid Fats

  • Added sugars

  • Moderation is key to prevent chronic diseases and possible weight gain


Selected consumer messages

Selected Consumer Messages

  • “Enjoy your food, but eat less.”

    • Concerns?

  • “Avoid oversized portions.”

    • Portion distortion resources

      • Handout and slides: http://food.unl.edu/web/fnh/home then search “Portion Distortion”

      • Quiz: http://www.choosemyplate.gov/supertracker-tools/portion-distortion.html


Make half your plate fruits and vegetables

Make Half Your Plate Fruits and Vegetables

  • Students select any f/v to put on their own MyPlate (fresh, frozen, canned, dried)

  • Is there a rainbow on their plate?

  • Emphasize a little more veggies than fruits

  • Use Dietary Guidelines / MyPyramid info to teach variety and types of veggies

  • School lunch challenge: Analyze school lunch menu choices—show how to make half a plate of F/V on MyPlate

  • Set goal for dinner at home


More consumer messages

More Consumer Messages

  • Switch to fat-free or low-fat (1%) milk

  • Choose reduced-fat cheeses, ice cream, non-fat yogurt

  • Note: Children up to two years of age need full-fat dairy for proper nerve and brain development

  • Make at least half your grains whole grains.

  • www.wholegrainscouncil.org


An easy way to cut the sat fat

An Easy Way to Cut the Sat Fat


Compare sodium in foods like soup bread and frozen meals and choose foods with lower numbers

“Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.”

  • Necessary electrolyte, but too much linked to heart issues

  • Aim for 2,300 mg or less; avg intake = 3,400 mg

  • Major source is processed foods

  • Be a detective – compare labels of similar foods with similar serving sizes and make a chart

    • Mg or %DV (% Daily Value “budget”)


Drink water instead of sugary drinks

“Drink water instead of sugary drinks”

  • Sugar-sweetened beverages are a major source of empty calories

1 gram = 1/4 teaspoon

Add a splash of juice to water, or a slice of fruit. Make ice cubes out of fruit juice. Use special cups and straws!


Physical activity

Physical Activity

  • A part of the 2010 Dietary Guidelines

  • 60 minutes per day for children and adolescents

    • Aerobic, muscle strengthening, bone strengthening

  • At least 30 minutes five days a week for adults

    • Aerobic, muscle strengthening

  • http://azdhs.gov/phs/physicalactivity/

  • www.cdc.gov/physicalactivity/everyone/guidelines/index.html


Www choosemyplate gov food groups physicalactivity calories used table html

www.choosemyplate.gov/food-groups/physicalactivity_calories_used_table.html


More resources at choosemyplate gov

More Resources at ChooseMyPlate.gov

  • SuperTrackerPhysical activity info

  • BMI calculatorHealthy eating tips

  • Daily food plansVegetarian patterns

  • Portion distortionTips for eating out

  • Reading labelsFood Safety info

  • Solid fats chart

  • Weight management assistance


Go forth and teach healthy eating

Go forth and teach healthy eating!

  • Use MyPlate icon and messages

  • Incorporate MyPyramid materials if you have them but focus on plate icon

  • If nutrition education materials teach about MyPlate concepts – food groups, amount to eat, healthy eating behaviors--they count as MyPlate materials!


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