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Choose MyPlate: Selected Consumer Messages
Alice Henneman, MS, RD [email_address]   ●   http://food.unl.edu   University of Nebraska-Lincoln Extension in Lancaster C...
Resources used <ul><li>Dietary Guidelines for Americans, 2010  http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm </li><...
MyPyramid is now …
…  MyPlate
<ul><li>MyPlate calls the former MyPyramid “Meat & Beans Group” the “Protein Group” </li></ul>MyPlate update
<ul><li>MyPlate calls the former MyPyramid “Milk Group” the “Dairy Group” </li></ul>MyPlate update
Choose MyPlate “Menu” of  Selected Consumer Messages <ul><li>Balancing calories </li></ul><ul><li>Foods to increase </li><...
Choose MyPlate “Menu” <ul><li>Balancing calories </li></ul><ul><ul><li>Enjoy your food, but eat less </li></ul></ul><ul><u...
Food is to be enjoyed! “ Food is not nutritious until its eaten.”        ~ Smarter  Lunchrooms 2011
Enjoy  —  but eat less!  100 extra calories per day 10 extra pounds per year!
Enjoy — but eat less!  100 extra calories per day 10 extra pounds per year!
“ Your stomach shouldn’t  be a waist  (waste) basket.”  ~ Author Unknown Eat until “satisfied,” not “full”
It takes about 20 minutes for stomach to tell your brain you’re full   20 minutes
Downsize portion size The bigger the portion, the more people tend to eat
“ You better cut the pizza in  four pieces, because I’m not hungry enough to eat six.”    ~Yogi Berra
Limit foods high in sodium, added sugars, and refined grains   Photo courtesy of National Cancer Institute
Eat more nutrient- dense foods   Photo courtesy of National Cancer Institute
<ul><li>Another name for “nutrient-dense” foods is “nutrient-rich” foods </li></ul>
Nutrient-dense vs.  not nutrient-dense
Nutrient-dense vs.  not nutrient-dense
Nutrient-dense vs.  not nutrient-dense
Nutrient-dense foods and beverages include ALL: <ul><li>Vegetables/fruits </li></ul><ul><li>Whole grains </li></ul><ul><li...
Nutrition Facts Label doesn’t separate “added” & “naturally occurring” sugars “ Added”  sugars are sugars and syrups added...
Other sugars occur  “naturally”  in foods like  milk, fruit, and some vegetables – they aren’t the  “added sugars” that ar...
Can you guess:  Which food  has ADDED sugar according  to the ingredient list? A. INGREDIENTS: cultured pasteurized  grade...
Can you guess:  Which food  has ADDED sugar according  to the ingredient list? A. INGREDIENTS: cultured pasteurized  grade...
Physical activity and diet important regardless of weight!
“ My idea of exercise is a good brisk sit.”   ~ Phyllis Diller
Can you guess:  How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits?  A. ...
Can you guess:  How much WEEKLY physical activity should adults (age 18 and over) do for substantial health benefits?  A. ...
Moderate  aerobic activity increases breathing and heart rate somewhat
Vigorous aerobic  activity greatly increases heart rate and breathing
Limit screen time or watch and workout
Get active  10 minutes 3 times a day Short on time?
You can live as if there’s no tomorrow ... …  but, tomorrow  will probably come …
<ul><li>“ If I’d known I was going to live so long, I’d have taken better care of myself.”   </li></ul><ul><li>~Leon Eldre...
Choose MyPlate “Menu” <ul><li>Foods to increase </li></ul><ul><ul><li>Make half your plate fruits and vegetables </li></ul...
Fill half your plate with fruits & veggies
Pick a variety of vegetables from each vegetable subgroup Dark-green Red & orange Beans & peas (legumes) Starchy Other
<ul><li>…  all cooked beans and peas, for example: </li></ul><ul><ul><li>Kidney beans </li></ul></ul><ul><ul><li>Lentils <...
The “beans and peas (legumes)” subgroup does NOT include ... Green  peas Green  beans
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)”...
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)”...
<ul><li>At least half your grains should be whole grains </li></ul>
Whole grains contain the entire grain seed or “kernel” Bran Endosperm Germ
<ul><li>Partially whole grain products providing half or more whole grains per ounce-equivalent serving have  at least  ei...
3 ways to eat half whole grains  2 oz. 100% whole grains, 2 oz. partly whole-grain  products , & 2 oz. refined grain produ...
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour,...
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ... B. INGREDIENTS: whole wheat flour,...
Switching to fat-free or low-fat (1%) milk makes a difference! Whole 2% 1% Fat-free 165  calories 125  calories 100 calori...
Can you guess:  Which is  more nutrient-dense? A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrien...
Can you guess:  Which is  more nutrient-dense? A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrien...
Choose MyPlate “Menu” <ul><li>Foods to reduce </li></ul><ul><ul><li>Compare sodium  in foods like soup, bread, and frozen ...
Can   you guess:  People ages  2 and older should reduce daily sodium intake to less than … A. 2,300 mg or 1,500 mg, depen...
Can   you guess:  People ages  2 and older should reduce daily sodium intake to less than … A. 2,300 mg or 1,500 mg, depen...
<ul><li>African Americans ages 2+ </li></ul><ul><li>Adults ages 51+ </li></ul><ul><li>People ages 2+ with high blood press...
Can you guess:  How much sodium is in a teaspoon of salt?  A. 1,300 mg B. 2,300 mg C. 3,300 mg
Can you guess:  How much sodium is in a teaspoon of salt?  A. 1,300 mg B. 2,300 mg C. 3,300 mg
A. 30 mg B. 250 mg C. 470 mg  Can you guess:  H ow much sodium is in 1 cup of this food?
Can you guess:  H ow much sodium is in 1 cup of this food?  A. 30 mg B. 250 mg C. 470 mg
<ul><li>Check labels </li></ul><ul><li>Avoid adding salt (an exception may be when baking yeast breads) </li></ul><ul><li>...
<ul><li>Drink fewer sugar-sweetened beverages </li></ul><ul><li>Consume smaller portions </li></ul><ul><li>Substitute wate...
Remember … A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met withou...
THE END “ The greatest    wealth is   health.”  ~Virgil
Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska – Lincoln coop...
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Choose MyPlate: Selected Consumer Messages

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3 Selected Consumer Messages from Choose MyPlate everyone should know.

  • Hello ! This lecture is the best kitchen-technik, for reduce the calory, and reduce the input of the salt,fat, derafinated sugar, ang many dressing ,wich spoild the meal ! Compliment Joe!
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Choose MyPlate: Selected Consumer Messages

  1. 1. Choose MyPlate: Selected Consumer Messages
  2. 2. Alice Henneman, MS, RD [email_address] ● http://food.unl.edu University of Nebraska-Lincoln Extension in Lancaster County Save Time – Do More with our FREE educational resources: http://food.unl.edu/web/fnh/educational-resources This publication has been peer-reviewed ● June 2011
  3. 3. Resources used <ul><li>Dietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm </li></ul><ul><li>ChooseMyPlate http://ChooseMyPlate.gov </li></ul><ul><li>Selected Messages for Consumers http://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf </li></ul><ul><li>DGA2010 Slide Presentation http://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm </li></ul>
  4. 4. MyPyramid is now …
  5. 5. … MyPlate
  6. 6. <ul><li>MyPlate calls the former MyPyramid “Meat & Beans Group” the “Protein Group” </li></ul>MyPlate update
  7. 7. <ul><li>MyPlate calls the former MyPyramid “Milk Group” the “Dairy Group” </li></ul>MyPlate update
  8. 8. Choose MyPlate “Menu” of Selected Consumer Messages <ul><li>Balancing calories </li></ul><ul><li>Foods to increase </li></ul><ul><li>Foods to reduce </li></ul>
  9. 9. Choose MyPlate “Menu” <ul><li>Balancing calories </li></ul><ul><ul><li>Enjoy your food, but eat less </li></ul></ul><ul><ul><li>Avoid oversized portions </li></ul></ul>
  10. 10. Food is to be enjoyed! “ Food is not nutritious until its eaten.”   ~ Smarter Lunchrooms 2011
  11. 11. Enjoy — but eat less! 100 extra calories per day 10 extra pounds per year!
  12. 12. Enjoy — but eat less! 100 extra calories per day 10 extra pounds per year!
  13. 13. “ Your stomach shouldn’t be a waist (waste) basket.”  ~ Author Unknown Eat until “satisfied,” not “full”
  14. 14. It takes about 20 minutes for stomach to tell your brain you’re full 20 minutes
  15. 15. Downsize portion size The bigger the portion, the more people tend to eat
  16. 16. “ You better cut the pizza in four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra
  17. 17. Limit foods high in sodium, added sugars, and refined grains Photo courtesy of National Cancer Institute
  18. 18. Eat more nutrient- dense foods Photo courtesy of National Cancer Institute
  19. 19. <ul><li>Another name for “nutrient-dense” foods is “nutrient-rich” foods </li></ul>
  20. 20. Nutrient-dense vs. not nutrient-dense
  21. 21. Nutrient-dense vs. not nutrient-dense
  22. 22. Nutrient-dense vs. not nutrient-dense
  23. 23. Nutrient-dense foods and beverages include ALL: <ul><li>Vegetables/fruits </li></ul><ul><li>Whole grains </li></ul><ul><li>Seafood </li></ul><ul><li>Eggs </li></ul><ul><li>Dry beans/peas </li></ul><ul><li>Unsalted nuts/seeds </li></ul><ul><li>Fat-free/low-fat milk/milk products </li></ul><ul><li>Lean meats/poultry </li></ul>
  24. 24. 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
  25. 25. Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern
  26. 26. 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 ...
  27. 27. 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 ...
  28. 28. Physical activity and diet important regardless of weight!
  29. 29. “ My idea of exercise is a good brisk sit.” ~ Phyllis Diller
  30. 30. 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
  31. 31. 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
  32. 32. Moderate aerobic activity increases breathing and heart rate somewhat
  33. 33. Vigorous aerobic activity greatly increases heart rate and breathing
  34. 34. Limit screen time or watch and workout
  35. 35. Get active 10 minutes 3 times a day Short on time?
  36. 36. You can live as if there’s no tomorrow ... … but, tomorrow will probably come …
  37. 37. <ul><li>“ If I’d known I was going to live so long, I’d have taken better care of myself.”  </li></ul><ul><li>~Leon Eldred </li></ul>
  38. 38. Choose MyPlate “Menu” <ul><li>Foods to increase </li></ul><ul><ul><li>Make half your plate fruits and vegetables </li></ul></ul><ul><ul><li>Make at least half your grains whole grains </li></ul></ul><ul><ul><li>Switch to fat-free or low-fat (1%) milk </li></ul></ul>
  39. 39. Fill half your plate with fruits & veggies
  40. 40. Pick a variety of vegetables from each vegetable subgroup Dark-green Red & orange Beans & peas (legumes) Starchy Other
  41. 41. <ul><li>… all cooked beans and peas, for example: </li></ul><ul><ul><li>Kidney beans </li></ul></ul><ul><ul><li>Lentils </li></ul></ul><ul><ul><li>Chickpeas </li></ul></ul><ul><ul><li>Pinto beans </li></ul></ul>Did you know: The vegetable subgroup of “beans and peas (legumes)” includes ...
  42. 42. The “beans and peas (legumes)” subgroup does NOT include ... Green peas Green beans
  43. 43. 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?
  44. 44. 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?
  45. 45. <ul><li>At least half your grains should be whole grains </li></ul>
  46. 46. Whole grains contain the entire grain seed or “kernel” Bran Endosperm Germ
  47. 47. <ul><li>Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either: </li></ul><ul><ul><li>51% of total weight as whole grains OR </li></ul></ul><ul><ul><li>8g of whole grains </li></ul></ul>
  48. 48. 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
  49. 49. 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?
  50. 50. 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?
  51. 51. Switching to fat-free or low-fat (1%) milk makes a difference! Whole 2% 1% Fat-free 165 calories 125 calories 100 calories 85 calories Calories saved 40 65 80
  52. 52. 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
  53. 53. 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
  54. 54. Choose MyPlate “Menu” <ul><li>Foods to reduce </li></ul><ul><ul><li>Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers </li></ul></ul><ul><ul><li>Drink water instead of sugary drinks </li></ul></ul>
  55. 55. 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
  56. 56. 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
  57. 57. <ul><li>African Americans ages 2+ </li></ul><ul><li>Adults ages 51+ </li></ul><ul><li>People ages 2+ with high blood pressure, diabetes, or chronic kidney disease </li></ul>Groups reduced to 1,500 mg
  58. 58. Can you guess: How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg
  59. 59. Can you guess: How much sodium is in a teaspoon of salt? A. 1,300 mg B. 2,300 mg C. 3,300 mg
  60. 60. A. 30 mg B. 250 mg C. 470 mg Can you guess: H ow much sodium is in 1 cup of this food?
  61. 61. Can you guess: H ow much sodium is in 1 cup of this food? A. 30 mg B. 250 mg C. 470 mg
  62. 62. <ul><li>Check labels </li></ul><ul><li>Avoid adding salt (an exception may be when baking yeast breads) </li></ul><ul><li>Eat fresh foods, frozen veggies </li></ul><ul><li>Request salt be left off when eating out </li></ul><ul><li>Use other seasonings </li></ul>Easy ways to reduce sodium
  63. 63. <ul><li>Drink fewer sugar-sweetened beverages </li></ul><ul><li>Consume smaller portions </li></ul><ul><li>Substitute water, unsweetened coffee and tea, and other beverages with few or no calories </li></ul>Reduce sugar-sweetened beverage intake:
  64. 64. 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.
  65. 65. THE END “ The greatest wealth is health.” ~Virgil
  66. 66. Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska – Lincoln cooperating with the Counties and the United States Department of Agriculture. University of Nebraska – Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska – Lincoln and the United States Department of Agriculture.

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