Presentation 2 19.04.16
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This document provides guidance on healthy portion sizes for various foods. It includes visual representations for standard portion sizes of carbohydrates, proteins, fats, and dairy. Carbohydrate portions include a computer mouse size for potatoes and a cupped handful for rice or pasta. Protein portions show using an open palm for meat and a deck of cards or iPod size for steak. Fat portions list a thumb size for nuts and a shot glass for oils. The document also discusses daily sugar and dairy intake amounts and recommends that plates contain mostly low fat, salt, sugar and saturated fat foods.
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The document discusses nutrition and exercise during pregnancy. It recommends that women prepare their bodies for pregnancy through diet in the two years prior. During pregnancy, women should gain 25-30 pounds total, with most weight gain occurring in the second and third trimesters. The document provides dietary guidelines including recommended daily servings from food groups and lists foods to eat and avoid. It also stresses the importance of exercise during pregnancy for benefits like reduced fatigue, improved circulation, and preparation for labor.
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MyPlate PlanFind your Healthy Eating StyleUnited States
MyPlate Plan
Find your Healthy Eating Style
United States Department of Agriculture
Drink and eat less sodium, saturated fat, and added sugars. Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 27 grams a day.
• Added sugars to 60 grams a day.
3 cups
Vary your veggies
Choose a variety of colorful
fresh, frozen, and canned
vegetables—make sure to
include dark green, red, and
orange choices.
Vegetables
3 cups
Move to low-fat or
fat-free milk or yogurt
Choose fat-free milk, yogurt,
and soy beverages (soy milk)
to cut back on your saturated
fat.
Dairy
2 cups
Focus on whole fruits
Focus on whole fruits that
are fresh, frozen, canned, or
dried.
Fruits
6 1/2 ounces
Vary your protein
routine
Mix up your protein foods
to include seafood, beans
and peas, unsalted nuts and
seeds, soy products, eggs,
and lean meats and poultry.
Protein
8 ounces
Make half your grains
whole grains
Find whole-grain foods by
reading the Nutrition Facts
label and ingredients list.
Grains
Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week.
Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions,
and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is
choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in
saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.
Food Group Amounts for 2,400 Calories a Day
Limit
Food group targets for a 2,400 calorie* pattern are:
2 cups
1 cup of fruits counts as
• 1 cup raw or cooked fruit; or
• 1/2 cup dried fruit; or
• 1 cup 100% fruit juice.
3 cups
1 cup vegetables counts as
• 1 cup raw or cooked vegetables; or
• 2 cups leafy salad greens; or
• 1 cup 100% vegetable juice.
8 ounce equivalents
1 ounce of grains counts as
• 1 slice bread; or
• 1 ounce ready-to-eat cereal; or
• 1/2 cup cooked rice, pasta, or cereal.
6 1/2 ounce equivalents
1 ounce of protein counts as
• 1 ounce lean meat, poultry, or seafood; or
• 1 egg; or
• 1 Tbsp peanut butter; or
• 1/4 cup cooked beans or peas; or
• 1/2 ounce nuts or seeds.
3 cups
1 cup of dairy counts as
• 1 cup milk; or
• 1 cup yogurt; or
• 1 cup fortified soy beverage; or
• 1 1/2 ounces natural cheese or 2 ounces
processed cheese.
Fruits
Vegetables
Grains
Protein
Dairy
MyPlate Plan
Write down the foods you ate today and track your daily MyPlate, MyWins!
Write your food choices for
each food group
Did you reach
your target?
Limit:
• Sodium to 2,300 milligrams a day.
• Saturated fat to 27 grams a day.
• Added sugars to 60 grams a day.
Limit
Be active your way:
Adults:
• Be physically active at least
2 1/2 hours per week.
Children 6 to 17 years old:
• Move at le ...
WBB Nutrition Info and Recipes
This document provides nutritional information and recipes for the University of Northern Iowa Women's Basketball team. It discusses fueling strategies for game days and practices, including emphasizing carbohydrates the night before and quick-digesting carbs on game days. Several recipes are then provided, including breakfast options high in carbohydrates and protein like parfaits, french toast, and omelets. Main dish recipes feature high-protein options like tuna supreme, BBQ chicken kabobs, salmon, and chili. The document ends with several smoothie recipes for muscle building and recovery.
Eat Right, Exercise, and Have a Healthy Life!
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Labels And Grocery Shopping 2009
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The Importance of Snacking
A Simple System for including healthy snacks in your day. Snacks help fuel your day, lowering cravings, binges and afternoon slumps. Not too mention improving metabolism and improving health and weight losss results.
Created by Hayley Beckett
With the help of Cindy Hopcroft, Caron Bennier and Jessica Hall
Compiled by Stephen Epis - http://stephenepis.com.au
Designed by Daemien Lim from Fonge - http://fonge.com.au/
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MyPlate PlanFind your Healthy Eating StyleUnited States
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Presentation 2 19.04.16
- 1. Portion Control ANNIE CONNAUGHTON YOGA TEACHER, PERSONAL TRAINER AND NUTRITION COACH
- 2. Which Plate contains the most food?
- 3. What is a portion? Potatoes Porridge Milk Fruit Nuts Cheese Meat Bread Write down your answer and we’ll come back to it.
- 5. Food Pyramid - Toddler
- 6. Carbohydrates Computer Mouse 1 Medium Potato Cupped Handful dry Rice/Pasta Tennis ball – cooked Rice 6 servings per day
- 7. Protein Open palm – Meat Deck of Cards - Meat Ipod Classic - Steak Cheque book – Fish 2 Eggs = 1 portion 2-3 Servings
- 8. Fat - Lipids Thumb size per serving - Nuts Shot Glass – Oils Golf ball – Nut Butters Postage Stamp -Butter 2 servings per day
- 9. Dairy 200ml Glass of milk Matchbox – Cheese 2 Dessert spoons of Natural Yogurt 3 servings per day Daily dairy intake 2-3 years = 2 cups 4-8 years = 2.5 cups 9-18 girls = 3 cups 9-18 boys = 3 cups Adults 3 cups
- 10. Added Sugar 1 Teaspoon = 4 Grams 24g Added Sugar per day – If at all! 10% of your daily calories
- 11. What your Plate should look like?
- 12. Fat Saturated Fat Sugars Salt HIGH (per 100g) Over 17.5g Over 5g Over 22.5g Over 1.5g MEDIUM (per 100g) 3g - 17.5g 1.5g - 5g 5g - 22.5.g 0.3g - 1.5g LOW (per 100g) 3g and below 1.5g and below 5g and below 0.3g and below Food Labels Information for Food (not drinks)
- 14. Contact Details Facebook: AnnieconnaughtonPT Instagram: AnnieconnaughtonPT Email: annie.beaugh@gmail.com Phone: 087 9650379