University of Arizona Nutrition NetworkGayle Alleman, MS, RD

Today we will . . .

• Explore MyPlate Program• Find out how to teach about MyPlate while

incorporating MyPyramid materials• Get the scoop on MyPlate food groups• Highlight MyPlate consumer messages

MyPlate • Easy to follow food guide and meal planning

• Less complex than MyPyramid

• Guidance at-a-glance– How much of which foods– Encourages variety– Portion control

• Still needs explanation– Make half your grains whole– Low fat dairy and protein

MyPlate Program• More than an icon

• Includes consumer messages based on 2010 Dietary Guidelines for Americans

• Messages intended to change behaviors

• Enjoy your food, but eat less. • Avoid oversized portions. • Make half your plate fruits

and vegetables. • Switch to fat-free or low-fat

(1%) milk. • Make at least half your

grains whole grains. • Compare sodium in foods

like soup, bread, and frozen meals—and choose foods with lower numbers.

• Drink water instead of sugary drinks.

Use MyPlate to Build a Healthy Plate

• Helps people make good choices within their cultural and taste preferences

• Use the icon to guide daily food choices– No veggie at breakfast? Have one for a snack!

• Use the action-oriented messages to focus on important concepts

MyPlate + MyPyramid Materials = High Quality Nutrition Ed

• MyPlate information about what and how much to eat is the same as MyPyramid

• ChooseMyPlate.gov contains much of the info previously on MyPyramid website

• First introduce MyPlate concept• Follow-up with MyPyramid facts on food

groups, calorie balance and physical activity• Then teach MyPlate Consumer Messages

Teaching MyPlate to StudentsGather Materials• Get a FREE poster• MyPlate for Kids

http://www.fns.usda.gov/ TN/Resources/myplate_halfplateposter.html

• Regular MyPlate wall posterhttp://www.choosemyplate. gov/print-materials-ordering/order-online.aspx

More Materials

• Plastic MyPlate model– Paper plates and paper coasters for students to

make MyPlate model• Dairy Council of Arizona--food “models”– First set of 400 life-size cardboard models FREE– Play “Rate My Plate”http://www.dairycouncilofaz.org/online-catalog/

• Team Nutrition: http://www.fns.usda.gov/tn/ • AZ Nutr. Network: http://www.eatwellbewell.org/

Teach the Food Groups

• Make it age appropriate• As students get older, go more in-depth with

nutrients and their functions• From basic to complex– Biology + Chemistry = nutrition!

• Take a body approach– Find out which nutrients the body needs then

have a food group scavenger hunt to find the needed nutrients

Fruits• Sweet rather than savory• 1.5 to 2 cups per day for most people• 1 cup fruit or juice, ¼-1/2 c. dried fruit = 1 cup• Fruits are rich in: – Vitamin C -- Forms the basis of all body tissues, Aids in iron

absorption.– Potassium for heart health, maintains a regular heart beat

and normalizes blood pressure.– Folate – helps form all new cells—blood cells, DNA.– Fiber—both insoluble and soluble fiber.

• Taste test – make it small, make it safe.• Consumer message– Make half your plate fruits and vegetables

Disease-Fighters: Vegetables• 2 to 3 cups per day• 1 c. veggie or juice or 2 cups leafy = 1

cup• Same nutrients as fruits +• Vitamin A: vision, growth, immune

function• Vitamin K: bones, blood clotting• Phytonutrients

– Natural substances – May help prevent cancer, boost the

immune system and play other beneficial health roles

– Beta-carotene (winter squash, sweet potatoes, dark green + peaches, apricots, cantaloupe)

– Lycopene (tomatoes, red peppers + watermelon)

– Isoflavones (in soy) – 4,000

• Dark green– Broccoli, dark leafy greens

• Red and orange– Carrots, sweet peppers

• Starchy– Corn, peas, potatoes

• Beans, peas, lentils– Kidney, black, lima, soy– + iron, zinc, protein

• Other veggies---------Taste testsConsumer message

– Make half your plate fruits and vegetables

Resources:www.FruitsandVeggiesMoreMatters.org

Grains • 4-8 ounces for most people• 1 slice, 1 cup ready-to-eat cereal, ½

cup cooked grain• Grains are great for. . .

– B vitamins: thiamin, riboflavin, and niacin • Releases energy from food• Healthy nervous system

– Iron in enriched grains• Carries oxygen to all cells

– Magnesium• Releases energy from muscles, helps

build strong bones

– Selenium• Antioxidant, immune function

– Fiber

Consumer Message:Make at least half your grains whole grains.

A whole grain contains all edible parts of the grain.

Nutrients have not been removed.

On a label, the word “whole” precedes the name of the grain.

Whole grains should be 1st and/or 2nd ingredient after water, to be a good source of whole grain.

Which one is all whole grain?

Protein Foods: 5 to 6.5 oz equiv/dayProtein, B-vitamins, iron, zinc, magnesium. Seafood, nuts have omega-3 fats

Animal Sources

• 1 oz, 1 slice or 1 egg = 1 oz. eq.• Choose lean or low fat meats,

poultry• Prepare with little/no added

fat, drain/remove fat• Eat seafood 2-3x/week, those

rich in omega-3 fats once a week or more

• Eggs• Use processed meats that

have reduced sodium

Plant Sources• Dried beans, split peas,

lentils. 1 oz. equivalent = – ¼ c. cooked or ½ cup bean

soup – 2 Tbsp hummus

• Tofu. 1 oz. equiv. = 1/4 cup• Nuts, seeds (unsalted)

– 1 oz equiv = 1/2 ounce

• Nut or seed butters w/o added oil or sugar: – 1 oz equiv = 1 Tbsp

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

• 2 – 3 cups per day• 1 cup = 1 cup milk, yogurt, 1 cup fortified milk alternative– 1/3 c. grated cheese,– 1.5-2 oz. cheese– 2 cups cottage cheese– 1.5 c. ice cream

• Dairy foods are rich in. . . – Calcium + activity = strong bones and teeth

• Adolescents build peak bone mass to last a lifetime

– Potassium—heart health– Vitamin D—regulates calcium and phosphorus

Facts on Fats & Oils

Oils• Not a food group• Contain essential nutrients

necessary for proper brain and nerve development + vitamin E

• Mono- and polyunsaturated• Do not raise blood choles.• Vegetable oils, nuts, seeds,

some fish, olives, avocados• Salad dressing, mayo• 5-7 teaspoons/day

Solid Fats• Raise blood cholesterol

levels• Increased risk of heart dz• Saturated fats: meat, poultry,

full-fat dairy products, butter. Coconut, palm, palm kernel oil.

• Trans fats: processed foods, margarine, hydrogenated oils

• Cholesterol in foods– In animal sources of foods

• Consume as little as possible

Oils – Teaspoon EquivalentsAmount of food Amount of oil

Teaspoons /grams

Oils:

Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower)

1 Tbsp 3 tsp/14 g

Foods rich in oils:

Margarine, soft (trans fat free) 1 Tbsp 2 ½ tsp/11 g

Mayonnaise 1 Tbsp 2 ½ tsp/11 g

Mayonnaise-type salad dressing

1 Tbsp 1 tsp/5 g

Italian dressing 2 Tbsp 2 tsp/8 g

Thousand Island dressing 2 Tbsp 2 ½ tsp/11 g

Olives*, ripe, canned 4 large ½ tsp/ 2 g

Avocado* ½ med 3 tsp/15 g

Peanut butter* 2 T 4 tsp/ 16 g

Peanuts, dry roasted* 1 oz 3 tsp/14 g

Mixed nuts, dry roasted* 1 oz 3 tsp/15 g

Cashews, dry roasted* 1 oz 3 tsp/13 g

Almonds, dry roasted* 1 oz 3 tsp/15 g

Hazelnuts* 1 oz 4 tsp/18 g

Sunflower seeds* 1 oz 3 tsp/14 g

Source: ChooseMyPlate.gov

Limit SoFAS

• Solid Fats• Added sugars• Moderation is key to prevent chronic diseases

and possible weight gain

Selected Consumer Messages

• “Enjoy your food, but eat less.”– Concerns?

• “Avoid oversized portions.”– Portion distortion resources• Handout and slides:

http://food.unl.edu/web/fnh/home then search “Portion Distortion”• Quiz:

http://www.choosemyplate.gov/supertracker-tools/portion-distortion.html

Muffin

20 Years Ago Today

Blueberry Muffin Blueberry Muffin

210 calories, 1.5 ounces ??? caloriesA muffin 20 years ago was 1.5 ounces and had 210 calories. How

many calories do you think are in a muffin today?__320 ___400 ___500

Check Your Answer

Previous Question • Back to Beginning • Next Question

Correct!Today's 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.

Now guess how long you will have to vacuum in order to burn those extra 310 calories?* ___ 30 minutes ___ 2 hours ___ 1 hour and 30 minutes

*Based on a 130-pound person. Check Your Answer

Previous Question • Back to Beginning • Next Question

Correct!If you vacuum for approximately 1 hour and 30 minutes you will burn 310 calories.*

*Based on a 130-pound person.

Go to the next Portion Distortion question.

Make Half Your Plate Fruits and Vegetables

• Students select any f/v to put on their own MyPlate (fresh, frozen, canned, dried)

• Is there a rainbow on their plate?• Emphasize a little more veggies than fruits• Use Dietary Guidelines / MyPyramid info to teach

variety and types of veggies• School lunch challenge: Analyze school lunch menu

choices—show how to make half a plate of F/V on MyPlate

• Set goal for dinner at home

More Consumer Messages

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

• Choose reduced-fat cheeses, ice cream, non-fat yogurt

• Note: Children up to two years of age need full-fat dairy for proper nerve and brain development

• Make at least half your grains whole grains.

• www.wholegrainscouncil.org

An Easy Way to Cut the Sat Fat

Whole Milk 2% Milk 1% Milk Non-fat Milk0

2

4

6

8

10

12

14

16

Grams of Saturated Fat in 3 Cups of Milk

“Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower

numbers.”

• Necessary electrolyte, but too much linked to heart issues

• Aim for 2,300 mg or less; avg intake = 3,400 mg• Major source is processed foods• Be a detective – compare labels of similar foods

with similar serving sizes and make a chart– Mg or %DV (% Daily Value “budget”)

“Drink water instead of sugary drinks” • Sugar-sweetened beverages are a major

source of empty calories

Milk (Natural)

Orange Juice (Natural)

Pop (Added)

Capri-Sun (Added)

Allowance

0 2 4 6 8 10 12

Amount of Sugar in 8-ounces

Add a splash of juice to water, or a slice of fruit. Make ice cubes out of fruit juice. Use special cups and straws!

1 gram = 1/4 teaspoon

Physical Activity

• A part of the 2010 Dietary Guidelines• 60 minutes per day for children and adolescents– Aerobic, muscle strengthening, bone strengthening

• At least 30 minutes five days a week for adults– Aerobic, muscle strengthening

• http://azdhs.gov/phs/physicalactivity/• www.cdc.gov/physicalactivity/everyone/guideli

nes/index.html

www.choosemyplate.gov/food-groups/physicalactivity_calories_used_table.html

Approximate calories used by a 154 pound man

Moderate physical activities: I n 1 hour I n 30 minutes

Hiking 370 185

Light gardening/yard work 330 165

Dancing 330 165

Golf (walking and carrying clubs) 330 165

Bicycling (less than 10 miles per hour) 290 145

Walking (3 ½ miles per hour) 280 140

Weight training (general light workout) 220 110

Stretching 180 90

Vigorous physical activities: I n 1 hour I n 30 minutes

Running/ jogging (5 miles per hour) 590 295

Bicycling (more than 10 miles per hour) 590 295

Swimming (slow freestyle laps) 510 255

Aerobics 480 240

Walking (4 ½ miles per hour) 460 230

Heavy yard work (chopping wood) 440 220

Weight lifting (vigorous effort) 440 220

Basketball (vigorous) 440 220

More Resources at ChooseMyPlate.gov

• SuperTracker Physical activity info

• BMI calculator Healthy eating tips• Daily food plans Vegetarian patterns• Portion distortion Tips for eating out• Reading labels Food Safety info• Solid fats chart• Weight management assistance

Go forth and teach healthy eating!

• Use MyPlate icon and messages• Incorporate MyPyramid materials if you have

them but focus on plate icon• If nutrition education materials teach about

MyPlate concepts – food groups, amount to eat, healthy eating behaviors--they count as MyPlate materials!