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!