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New my plate 2011


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New my plate 2011

  1. 1. Choose MyPlate.Gov
  2. 2.
  3. 3. Grains: Bread,Cereal,Rice,& Pasta <ul><li>Based on one ounce </li></ul><ul><li>1 slice of bread </li></ul><ul><li>1 oz ready to eat cereal </li></ul><ul><li>½ cup cooked cereal </li></ul><ul><li>½ cup rice </li></ul><ul><li>½ cup pasta </li></ul>
  4. 4. Vegetables <ul><li>1 cup raw leafy vegetables, lettuce and spinach </li></ul><ul><li>½ cup cut up raw vegetables </li></ul><ul><li>½ cup cooked vegetables </li></ul><ul><li>¾ cup or 6oz. vegetable juice </li></ul>
  5. 5. Fruit <ul><li>1 medium piece of raw fruit, apple, banana, orange or peach, for example </li></ul><ul><li>½ cup cut-up raw fruit </li></ul><ul><li>½ cup canned fruit (not in sugar syrup) </li></ul><ul><li>¾ or fruit juice (100% juice) </li></ul>
  6. 6. Milk <ul><li>1 cup milk or yogurt </li></ul><ul><li>1 ½ oz. natural cheese ( ie. cheddar or swiss) </li></ul><ul><li>2 oz. processed cheese ( ie. American) </li></ul>
  7. 7. Meat & Beans <ul><li>Meat, Poultry, Fish, Dried Beans, Eggs & Nuts </li></ul><ul><li>2-3 oz. cooked, lean meat, poultry or fish </li></ul><ul><li>1 ounce of meat equals </li></ul><ul><li>½ cup cooked beans or </li></ul><ul><li>1 egg or </li></ul><ul><li>2 Tablespoons peanut butter </li></ul>
  8. 8. Fats, Oils & Sweets <ul><li>Use sparingly </li></ul><ul><li>TIPS </li></ul><ul><li>Make most of your fat sources from fish, nuts & vegetable oils </li></ul><ul><li>Limit solid fats like butter, margarine, shortening & lard </li></ul><ul><li>Keep saturated fats, trans fats, & salt low </li></ul><ul><li>Choose food & beverages low in added sugars </li></ul>
  9. 9. Physical Activity <ul><li>Find you balance between food and physical activity </li></ul><ul><li>Stay within you daily calorie needs </li></ul><ul><li>Be physically active for 30 minutes most days </li></ul><ul><li>60 minutes of physical activity needed to prevent weight gain </li></ul><ul><li>Children and teenagers should be physically active of 60 minutes most days </li></ul>
  10. 10. Diet Related Illnesses <ul><li>Heart disease </li></ul><ul><li>Hypertension </li></ul><ul><li>Diabetes </li></ul><ul><li>Type I & Type II </li></ul><ul><li>Osteoporosis </li></ul><ul><li>Obesity </li></ul><ul><li>Stroke </li></ul><ul><li>Cancer </li></ul>
  11. 11. Hypertension
  12. 12. Diabetes <ul><li>The body is unable to handle carbohydrates normally </li></ul><ul><li>Type I </li></ul><ul><li>about 10% of total cases </li></ul><ul><li>Used to be called juvenile diabetes </li></ul><ul><li>Caused by genetics, viral infection, other diseases or toxins </li></ul><ul><li>Type II </li></ul><ul><li>About 90% of total cases </li></ul><ul><li>Used to be called adult onset </li></ul><ul><li>Obesity worsens insulin resistance </li></ul><ul><li>Incidence increases with age </li></ul><ul><li>Now occurring in children </li></ul>
  13. 13. Diabetes <ul><li>Prevention Steps </li></ul><ul><li>Weight control & Exercise </li></ul><ul><li>To control diabetes </li></ul><ul><li>Balanced diabetic diet </li></ul><ul><li>High in complex carbohydrates </li></ul><ul><li>Provides enough fiber </li></ul><ul><li>Low in saturated fat </li></ul><ul><li>Not too high in protein </li></ul><ul><li>Increase and maintain exercise </li></ul><ul><li>Take necessary medicine to control glucose level </li></ul>
  14. 14. Obesity <ul><li>Well balanced diet </li></ul><ul><li>Diet high in complex carbohydrates </li></ul><ul><li>Diet low in saturated fat </li></ul><ul><li>Increase exercise </li></ul>
  15. 15. The Deadly Quartet <ul><li>Type II diabetes </li></ul><ul><li>Obesity </li></ul><ul><li>High blood cholesterol (high LDL) </li></ul><ul><li>Hypertension </li></ul>
  16. 16. You Are What You Eat.
  17. 17. Healthy Foods and Active Lifestyle Can Be Fun