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Wellness Integrative Med, Inc

Family Physician: Rushia Butler MD, Clinical Therapist: Tyree Brinson, PsyD, Family Fitness Trainer Zola Ajanaku, CPT, Nutritionist, Ellen Muhammad, RD

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Choose MyPlate:Selected Consumer Messages

Just A Little Heart Attack3

Wellness Integrative MedResources Used

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Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm

ChooseMyPlatehttp://ChooseMyPlate.gov

Selected Messages for Consumershttp://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf

DGA2010 Slide Presentationhttp://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm

MyPyramid is now …

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… MyPlate 6

MyPlate update

MyPlate calls the former MyPyramid “Meat & Beans Group” the “Protein Group”

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MyPlate update

MyPlate calls the former MyPyramid “Milk Group” the “Dairy Group”

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Choose MyPlate “Menu” of Selected Consumer Messages

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1. Balancing calories

2. Foods to increase

3. Foods to reduce

Choose MyPlate “Menu”10

Balancing calories Enjoy your food,

but eat less

Avoid oversized portions

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Food is to be enjoyed!

“Food is not nutritious untilits eaten.”   ~ Smarter Lunchrooms 2011

Enjoy — but eat less! 12

Enjoy — but eat less! 13

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“Your stomach shouldn’t be a waist (waste) basket.”  ~ Author Unknown

Eat until “satisfied,” not “full”

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It takes about 20 minutes for stomach to tell your brain you’re full

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20 min

utes

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Downsize portion size

The bigger the portion, the more people tend to eat

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“You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra

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Limit foodshigh in

sodium, added

sugars, and

refined grains

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Eatmore

nutrient-densefoods

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Another name for “nutrient-dense” foods is “nutrient-rich” foods

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Nutrient-dense vs. not nutrient-dense

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Nutrient-dense vs. not nutrient-dense

Nutrient-dense vs. not nutrient-dense23

Nutrient-dense foods andbeverages include ALL:24

Vegetables/fruits Whole grains Seafood Eggs Dry beans/peas Unsalted nuts/seeds Fat-free/low-fat milk/milk products Lean meats/poultry

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Nutrition Facts Label doesn’t separate “added” & “naturally

occurring” sugars“Added” sugars are sugars and syrups added to foods or beverages during preparation or processing

1 teaspoon sugar = about 4g of added and/or naturally occurring sugar

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

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Can you guess: Which food

has ADDED sugar according

to the ingredient list?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 ...

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Can you guess: Which food

has ADDED sugar according

to the ingredient list?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 ...

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Physical activity and diet important regardless of

weight!

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“My idea of exercise is a good brisk sit.” ~ Phyllis Diller

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Can you guess: How much WEEKLY physical activity should adults (age 18 and

over) do for substantial health benefits? A. 2 hours and 30 minutes of moderate-

intensive activity (i.e. 30 minutes, 5 times/week)

B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)

C. Either A or B

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Can you guess: How much WEEKLY physical activity should adults (age 18 and

over) do for substantial health benefits? A. 2 hours and 30 minutes of moderate-

intensive activity (i.e. 30 minutes, 5 times/week)

B. 1 hour and 15 minutes of vigorous-intensity activity (i.e. 15 minutes, 5 times/week)

C. Either A or B

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Moderate aerobicactivityincreases breathing and heart rate somewhat

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Vigorous aerobic activity greatly increases heart rate and breathing

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Limit screen time orwatch and workout

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Getactive

10minutes

3timesa day

Short on time?

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You can live as if there’s no tomorrow ...

… but, tomorrow will probably come …

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“If I’d known I was going to live so long, I’d have taken better care of myself.”  ~Leon Eldred

Choose MyPlate “Menu”39

Foods toincrease

Make half your plate fruits and vegetables

Make at least half your grains whole grains

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

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Fill half your plate withfruits & veggies

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Pick a variety of vegetables from each vegetable subgroup

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… all cooked beans and peas, for example:

• Kidney beans

• Lentils• Chickpeas• Pinto beans

Did you know: The vegetable subgroup of “beans and peas

(legumes)” includes ...

43Green peas Green beans

The “beans and peas (legumes)” subgroup does

NOT include ...

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A. Vegetable

B. Protein

C. Both A and B

D. Neither A or B

Can you guess: What type of food are “beans and peas

(legumes)” considered?

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A. Vegetable

B. Protein

C. Both A and B

D. Neither A or B

Can you guess: What type of food are “beans and peas

(legumes)” considered?

At least half your grains should be whole grains

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BranEndosperm

Germ

Whole grains contain the entire grain seed or “kernel”

Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either:

51% of total weight as whole grains OR

8g of whole grains

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3 ways to eat half whole grains

2 oz. 100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products

3 oz. 100% whole grains & 3 oz. refined-grain products

6 oz. partly whole-grain products

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A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...

B. INGREDIENTS: whole wheat flour, water, brown sugar ...

Can you guess: Which bread is highest in

WHOLE grains?

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A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...

B. INGREDIENTS: whole wheat flour, water, brown sugar ...

Can you guess: Which bread is highest in

WHOLE grains?

Switching to fat-free or low-fat (1%) milk makes a difference!

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Whole 2% 1% Fat-free165

calories125

calories100

calories85

calories

Calories saved

40 65 80

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Can you guess: Which is more nutrient-dense?

A. Fat-free and low fat (1%) milk

B. Whole milk

C. They are equally nutrient-dense

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Can you guess: Which is more nutrient-dense?

A. Fat-free and low fat (1%) milk

B. Whole milk

C. They are equally nutrient-dense

Choose MyPlate “Menu”55

Foods to reduce Compare sodium

in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers

Drink water instead of sugary drinks

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Can you guess: People ages 2 and older should reduce daily

sodium intake to less than …

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

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Can you guess: People ages 2 and older should reduce daily

sodium intake to less than …

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

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African Americans ages 2+

Adults ages 51+

People ages 2+with high blood pressure, diabetes, or chronic kidney disease

Groups reduced to 1,500 mg

Ages

2+

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Can you guess: How much sodium is in a teaspoon of

salt?

A. 1,300 mg

B. 2,300 mg

C. 3,300 mg

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Can you guess: How much sodium is in a teaspoon of

salt?

A. 1,300 mg

B. 2,300 mg

C. 3,300 mg

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A. 30 mg

B. 250 mg

C. 470 mg

Can you guess: How much sodium is in 1 cup of this

food?

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Can you guess: How much sodium is in 1 cup of this

food?

A. 30 mg

B. 250 mg

C. 470 mg

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Check labels Avoid adding salt (an

exception may be when baking yeast breads)

Eat fresh foods, frozen veggies

Request salt be left off when eating out

Use other seasonings

Easy ways to reduce sodium

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Drink fewer sugar-sweetened beverages

Consume smaller portions

Substitute water, unsweetened coffee and tea, and other beverages with few or no calories

Reduce sugar-sweetened beverage intake:

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Remember …

A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits.

Regular physical activity helps maintain calorie balance.

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THE END “The greatest wealth is health.” ~Virgil

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Wellness Integrative Med, Inc A New Approach to Medicine & Healthcare

Wellness Integrative Medical Center, Inc is a cooperative of medical health care professionals, including Clinical Psychologist Dr. Tyree Brinson, Behavioral therapist Kimberly Nelson, Phd, and Zola B. Ajanaku, Certified Family Fitness Trainer as well as Eric Paul Meredith, Registered Dietician.

We’re proud to come together as a collective team to offer our shared patient a unique comprehensive team approach to help them live their best life!