Dr. Jonathan Spages - How to Build a Healthy Plate

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How to Build a Healthy Plate
Dr. Jonathan Spages
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Guidelines to follow when choosing your food.

• Build a Healthy Plate
• Cut back on foods high in Solid Fats, Added
  Sugars Salt
• Eat the Right Amount of Calories for you
• Be Active
• Use food labels to help make better choices

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How to Build a Healthy Plate

• Make half your plate fruits veggies
• -Eat red, orange dark green veggies
• Switch to Skim or 1 milk
• -Same amount of calcium nutrients
• Make at least half your grains whole
• -Choose 100 whole grain breads, cereals, rice
  pasta
• Vary your protein
• -Keep meat poultry portions small and lean

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Many foods have to much added _____?

• Sugar- According to the Dietary Guidelines for
  Americans, added sugar provides 16 percent of the
  calories in the standard American diet mainly
  being consumed from soft drinks, fast foods and
  desserts.
• On average Americans consume about 22 teaspoons
  of sugar a day.
• Women are recommended to consume no more than 6
  teaspoons of sugar a day while men should consume
  no more than 9 teaspoons.
• Too much added sugar in your diet can contribute
  to tooth decay, obesity, difficulty controlling
  type 2 diabetes, higher triglyceride levels,
  lower high-density lipoprotein (HDL, also called
  good) cholesterol levels, and heart disease.

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Health Benefits of Eating Right

• Weight Control
• Heart Health
• Energy
• Brain Health
• Bone Teeth Strength
• Looking Feeling better

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Grains- Try this.. not that
Instead of This.. Try this..
Croissants, biscuits, white breads and rolls Doughnuts, pastries and scones Fried tortillas Sugar cereals and regular granola Potato or corn chips and buttered popcorn White pasta White rice All-purpose white flour Low-fat whole grain breads and rolls (wheat, rye and pumpernickel) English muffins and small whole grain bagels Soft tortillas (corn or whole wheat) Oatmeal, low-fat granola and whole-grain cereal Pretzels (unsalted) and popcorn (unbuttered) Whole-wheat pasta Brown rice 100 whole-wheat flour
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Veggies- Try this.not that
Instead of this Try this
Fried vegetables or vegetables served with cream, cheese or butter sauces Coconut French fries, hash browns and potato chips All vegetables raw, steamed, broiled, baked or tossed with a very small amount of olive oil and salt and pepper Fruit (fresh) Baked white or sweet potatoes
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Thank You