Choose My Plateon Campus 21st Century Grant Summer 2013
What is My Plate? • In June 2011, MyPlate replaced the Food Guide Pyramid • Easy-to-understand visual cue to help consumers adopt healthy eating habits • Consistent with the 2010 Dietary Guidelines for Americans • The online resources and tools can empower people to make healthier food choices
Make half your plate veggies & fruits • Full of nutrients and may help to promote good health • Choose red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli • Try some no-salt seasonings to add zest to veggies and enjoy the natural sweetness of fruits
Include whole grains • Aim to make at least half your grains whole grains • Look for the words “100% whole grain” or “100% whole wheat” on the food label • Whole grains provide more nutrients, like fiber, than refined grains.
Add lean protein • Such as lean beef and pork, or chicken, turkey, beans, or tofu • Eat seafood twice a week • One egg a day, on average, doesn’t increase risk for heart disease • Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry
Don’t Forget the Dairy • Add a cup of fat-free or low-fat milk or yogurt to your meal • provide the same amount of calcium and other essential nutrients as whole milk and yogurt, but less fat and calories. • If you don’t drink milk, try soymilk (fortified soy beverage)
Avoid extra fat • Using heavy gravies or sauces will add fat and calories to otherwise healthy choices • For example, steamed broccoli is great, but avoid topping it with cheese sauce • Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
Drink Water • Americans drink about 400 calories every day • Soda, energy drinks, and sugar-sweetened coffee drinks and sports drinks • Have a water bottle with you throughout the day as a reminder • Don’t wait until you’re thirsty to have water • Utilize the water fountains across campus for free refills
Nutrition for Growing Bodies • Fill up on the right stuff less room for the nutrient-poor choices • Whole-Grain Foods = Carbohydrates, Fiber, B-Vitamins and More • Fruits and Vegetables = Antioxidants, Vitamins A and C, Potassium and Fiber • Low-fat Dairy = Protein, Calcium, Potassium, Magnesium and Phosphorus • Lean Meat/Poultry/Fish/Eggs/Beans/Nuts = Protein, Iron, Zinc and B-Vitamins
Go, Slow, or Whoa The U.S. National Heart, Lung, and Blood Institute suggests we think about foods in terms of: • Think of the healthiest foods as "go" foods. These are foods like steamed or raw veggies and skim or low-fat milk that are good to eat almost anytime. • Foods that are OK to eat sometimes are "slow" foods. Foods like hamburgers or pancakes aren't off limits — but they shouldn't be eaten every day. At most, you'll want to eat these foods just a couple of times a week. • Some foods should make you stop, think, and say, "Whoa! Should I eat that?" These foods are the least healthy and the most likely to cause weight problems, especially if a person eats them all the time."Whoa!" foods are once-in-a-while foods, like French fries or ice cream
Use the Nutrition Facts Label to compare the sodium, calories, fats, and sugars in your foods
Label Lingo Here are just a few of the terms you might see while you shop: • Healthy: the food is low in fat and saturated fat, has less than 95 mg cholesterol and 480 mg sodium, and has at least 10% of the daily value of vitamins A and C, iron, calcium, protein and fiber. • Free (for example, sugar free): the food contains only tiny amounts of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving. • Good source: one serving provides 10% to 19% of your total daily needs for a specific nutrient. • Low sodium: one serving has 140 milligrams of sodium or less. • Low cholesterol: one serving has 20 milligrams of cholesterol or less and 2 grams or less of saturated fat. • Low fat: one serving contains 3 grams of fat or less. • Reduced (for example, reduced fat): one serving has 25% less fat, saturated fat, sodium, sugar, cholesterol, or calories per serving than the regular version of the food. • Light (or lite): one serving has 50% less fat or one third fewer calories than the regular version of the food
Try New Foods • Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! • Trade fun and tasty recipes with friends or find them online.
Smart Supermarket Here are some thoughts on when and where to shop: • Don't shop when you're hungry • Pick the best supermarket for you • Shop during off-peak times • Video- http://kidshealth.org/teen/food_fitness/nutrition/grocery_shopping.html#
Use a Smaller Plate • helps with portion control • by avoiding oversized bowls, glasses, plates, and mugs, you’re better able to avoid excess calories
Head to Class Prepared • Remember to pack healthy snacks when you head to class • Helps you avoid vending machine pitfalls • Fruit with peanut butter, nuts and chocolate trail mix, yogurt with granola, low fat cheese and crackers
Active Alternatives to Screen Time • Research shows physical activity drops when kids hit the teenage years • A busy schedule doesn't always translate into an active lifestyle • Being active now also helps reduces their risk of chronic health problems later in life • Engage in at least 60 minutes of physical activity daily
Sources • http://www.eatright.org/Public/content.aspx?id=6442474562 • http://kidshealth.org/teen/food_fitness/nutrition/grocery_shopping.html • http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet28StayFitonCampus.pdf