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Balanced Plate, Balanced Life: Secrets to Success with The New USDA “My Plate”

Evgeniya Nozdrina, Danielle Trafficanda

+Then…Food Pyramid

+Now… My Plate

+Key Messages of My Plate

Balance Calories Foods to Increase Foods to Decrease

+“Secrets” to Balancing Calories Enjoy food, and the foods you like, but eat less of them

Everything in moderation

Eat until satisfied, not full It takes about 20 minutes for your stomach to tell your brain

that you are no longer hungry and to stop eating Slow down while eating Do not eat distracted Practice mindful eating

Downsize your portions and avoid portion distortion Use smaller plates and serving utensils Share a meal

+Balance Calories Be physically active

At least 30 minutes 5 days a week No Time? Split it up. Do three 10 minute sessions Any movement counts: walking, biking, jump rope, dancing in

the kitchen

Choose lean sources of protein White meat poultry, beans, legumes, egg whites, lean cuts of

beef and pork Add beans or legumes to: soups, taco meat, chili, hamburgers. Try making meatloaf or chili with extra lean ground turkey or

chicken Try to incorporate fish 2-3 times a week

+Balance Calories Switch to low fat or skim dairy

Low fat and skim dairy has the same nutrients as whole dairy but without the fat and cholesterol

Whole Milk:150 calories, 8g fat

Low fat Milk:110 calories, 2g fat

Save 40 calories and 6g fat

+“Secrets” on Foods to Increase Fruits and Vegetables Whole Grains Lean Proteins and Low or Non fat Dairy

+“Secrets” to Increase Fruits and Vegetables 2 cup of fresh fruit 2.5 cups fresh vegetables

FILL HALF YOUR PLATE Focus Snacks on Fruits and Vegetables

Fruit & veggie smoothies Ants on a log Parfaits Dippers

Incorporate more fruits and vegetables into the main meals Grate vegetables into meatloaves, meatballs, lasagnas,

potatoes Add vegetables or fruit to stir-fries, pizzas, omelet's,

pasta Add fruit to muffins, pancakes, desserts

When baking try substituting ½ or all the butter or oil for applesauce

+“Secrets” to Increase Whole Grains Make 1/2 of your grains whole

For adults - 3 servings or 48g WG For children - 1.5 servings 23g WG

At Home Substitute

Try brown rice or whole-wheat pasta.

Use whole grains such as barley and bulgur in mixed dishes.

Try to substitute whole wheat or oat flour for up to half of the flour in recipes.

Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Whole-grain bread or cracker crumbs can be used in meatloaf.

Unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.

Try popcorn with little or no added salt and butter, a whole grain, as a healthy snack.

+“Secrets” to Increase Whole Grains At the Supermarket

Watch out claims such as: Multi-Grain, Stone-Ground, Wheat, Cracked Wheat, Seven-Grain, or Bran. These products are usually not Whole-Grain products

Do not be tricked by color, which is not an indicator of a whole grain

Look for the “Whole Grain” stamp provided by the Whole Grain Council.

Look at the Nutrition Facts label to find products with higher % Daily Value for fiber. Not all whole grains products are good sources of fiber

+“Secrets” to Increase Whole Grains At the Supermarket Read the Food Label. The top of the label’s ingredient list should contain whole-grain ingredients

Brown rice Buckwheat Bulgur millet oatmeal quinoa rolled oats whole-grain barley whole-grain corn whole-grain sorghum whole-grain triticale whole oats whole rye whole wheat wild rice

+Foods to Reduce Solid Fats Sodium Added Sugars

+“Secrets” to Reducing Solid Fats Solid fats are also called “saturated” fats Most come from animal products or tropical oils

These Include: Butter, lard, bacon grease, milk fats (cheese, cream)

shortening

Why do you want to reduce these fat? High in saturated fats and cholesterol Lower in monounsaturated and polyunsaturated fats Higher in calories/ more calorie dense

9 calories/ gram

+“Secrets” to Reducing Solid Fats At Home:

Use unsaturated fats such as: canola oil, olive oil, vegetable oils,

Use jellies, jams, fruit butters, or nut butters instead of butter on bread

Substitute applesauce for all or half the butter or oil in baked goods

Bake foods rather than fry Use avocado on sandwiches instead of mayo Try Greek yogurt in place or sour cream or mayonnaise

+“Secrets” to Reducing Solid Fats At the Supermarket

Buy oils instead of butter or other solid fats

Buy butter spreads that are made with heart healthy oils, such as “Smart Balance”

Read ingredient list Make sure oils used are: heart

healthy, oils used are not fully or partially hydrogenated, have low amounts of total fat, saturated fat, and cholesterol in a serving For saturated fat and

cholesterol, use the Quick Guide to %DV: 5%DV or less is low and 20%DV or more is high. (Remember, there is no %DV for trans fat.)

+“Secrets” to Reducing Sodium 2,300 milligrams (mg) a day 1,500 mg/day for 51 years old and

older, African Americans, have hypertension, diabetes, or chronic kidney disease

At Home Cut back little by little over time Try to eat more home-prepared foods Do not add salt while cooking or

at the table Use spices, herbs, garlic, vinegar,

or lemon juice to season foods. Think fresh – Fill up on vegetables and fruits Increase your potassium intake, which might help to lower

the blood Eat processed foods less often and in smaller amounts Watch the condiments such as: soy sauce, ketchup, pickles,

olives, salad dressings, and seasoning packets. Choose low-sodium options and cut the amount.

+“Secrets” to Reducing Sodium At the Supermarket

Read the Food Label. Look for claims: Sodium Free- less than 5mg/serving Very Low Sodium- 35mg or less Low Sodium- 140mg or less Reduced Sodium- sodium is reduced

by at least 25% than original product No Salt Added- Sodium is not added to

product. Still check the sodium count

Pay close attention to: foods made with cheese; cured meats such as: bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods like: canned chili, ravioli, and soups.

Buy canned vegetables or beans that are no salt added or reduced sodium or rinse before cooking

Choose low sodium diary and protein foods.

+“Secrets” to Reducing Sodium Read the food label’s ingredient list. Even if salt is

at the bottom of the list of ingredients, look for ingredients that are high in their sodium content

yeast extract marmite soy sauce teriyaki sauce baking powder baking powder sun dried tomatoes sodium alginate sodium ascorbate sodium bicarbonate

(baking soda) sodium benzoate sodium caseinate sodium chloride sodium citrate

sodium hydroxide sodium saccharin sodium stearoyl

lactylate sodium sulfite disodium phosphate monosodium

glutamate (MSG) trisodium phosphate Na 

+“Secrets” to Reducing Added Sugars An average of 16% of the total calories in the American diet

Women should get no more than 100 cal/day from sugar (about 6 tsp of sugar)

Men should get no more than 150 cal/day from sugar (about 9 tsp of sugar)

At Home Drink water or low fat milk instead of regular soda,

"vitamin- type" water, sports drinks, coffee drinks, and energy drinks.

Limit the amount of fruit juice Limit sugary cereals Eat less candy; ice cream; processed foods and

desserts such as cookies, cakes, and pies. Choose smaller portions or share sweets. Try fruit for dessert, whole grains or unsalted nuts for

snacks

+“Secrets” to Reducing Added Sugars At the Supermarket

Read the food labels. Choose foods with lower sugar content.

Buy canned fruits packed in own juices

Read the food label’s ingredient list. Look for terms that indicate added sugars Anhydrous dextrose  Brown sugar  Confectioner’s powdered sugar  Corn syrup  or Corn syrup solids  Dextrin  Fructose  High-Fructose Corn Syrup  Honey  Inverted sugar  Malt syrup  Maltose 

Maple syrup  Molasses  Nectars (e.g. peach nectar,

pear nectar)  Pancake syrup  Raw sugar  Sucrose  Sugar  White granulated sugar 

+For More Information

http://www.choosemyplate.gov/ http://www.wholegrainscouncil.org/ http://fit.webmd.com/welcome-parents