Build a Healthy PlateFeaturing MyPlate and the

2010 Dietary Guidelines

Project Sponsors

•School District of Philadelphia

•Department of Nutrition Sciences, Drexel University

•USDA project funded through the Supplemental Nutrition Assistance Program

Sort the foods into the correct food groups

This activity looks easier than it really is!

Directions: Look at the list of foods below and write them in the correct food group

Grains Vegetables Fruits Dairy Protein Empty Calories

Tomato Peanut Butter Kiwi Yogurt Rice Soda Candy Bar Corn Black Beans Orange Juice Kool-Aid Cereal

Raisins Toast Eggs Oatmeal Sweet Potato StrawberriesPudding Chocolate Milk Mayonnaise Butter Tortilla Salmon Mango

Spinach Zucchini Cheese Chicken

Why is a healthy diet important?

• Helps manage weight and prevents overweight and obesity

• Reduces the risk of chronic disease

• Reduces the risk of early mortality

What is MyPlate?

• MyPlate is a tool designed to remind Americans to eat healthfully

• MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting

MyPlate Key Messages • Balancing Calories

– Enjoy your food, but eat less.– Avoid oversized portions.

• Foods to Increase– Make half your plate fruits & vegetables.– Make at least half your grains whole. – Switch to low-fat (1%) or fat-free (skim) milk.

• Foods to Reduce– Choose foods that have less sodium. – Drink water instead of sugary drinks.

Build a Healthy Plate by Choosing…

• Nutrient-dense foods instead of calorie-dense foods.

• A variety of fruits and vegetables in a rainbow of colors.

• Low-fat or fat free milk and dairy products.• Fiber-rich whole grains. • Protein foods that are low in fat.

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

Not all foods are created equal!

Any-Time Sometimes

Balancing Calories• Eat the right amount of calories for you • Enjoy your food, but eat less• Cut back on foods high in SOFAS and empty calories

• Avoid oversized portions• Stop eating when you

feel full• Get enough physical

activity

• Choose activities you like to do– Aerobic– Muscle-strengthening– Bone-strengthening– Balance and stretching

• Start by doing what you can, at least 10 minutes at a time

Physical Activity

Recommendation: 60 minutes of moderate to vigorous activity per day

• Maintain a healthy weight• Live longer• Feel better about yourself• Decrease chance of becoming depressed• Sleep better• Meet new friends• Stronger bones and muscles• Less likely to develop chronic diseases

– Heart disease, type 2 diabetes, hypertension, high cholesterol, stroke

Benefits of Physical Activity

Nutrition Facts Labels• Use food labels to help you make better

choices• Check for calories • Look at the serving size and how many

servings you are actually consuming• Choose foods with lower calories,

saturated fat, trans fat, and sodium • Check for added sugars using the

ingredients list

How does your diet compare to what you should be eating?

QUESTIONS????