Choose My Plate

on Campus21st Century Grant

Summer 2013

Review MyPlate

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.

http://www.youtube.com/v/YhnYRQD7E2w

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 WhoaThe 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 LingoHere 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