Rate Your Plate

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Rate Your Plate

• Tips for a Healthy Diet Lifestyle
• Presented By
• Wendy Compton, R.D.,L.D.

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Objectives

• Recognize the importance of the dietary
  guidelines and learn practical tips for
  incorporating them into our lifestyle.
• Analyze your diet to determine if it is
  nutritiously balanced.
• Utilize the food label to determine if a food is
  nutrient dense.
• Learn how to determine your body mass index
  (BMI), caloric intake, and dietary fat needs.
• Identify 2 ideas presented in this class that are
  changes you can make to your own diet/lifestyle.

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What Did You Eat?

• Breakfast
• Lunch
• Dinner
• Snacks

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• Dietary
• Guidelines
• for
• Americans

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Dietary Guideline

• Let the pyramid guide your food choices
• Eat a
  variety
• of foods

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How Much is a Serving?

• Bread Group Milk Group
• 1 slice bread 1 oz. cereal 1 cup milk 8 oz
  yogurt
• ½ bun, bagel ½ cup rice, pasta 1 ½-2 oz cheese
• Vegetable Group Meat Group
• 1 cup raw 5-7 oz total cooked beef,
• ½ cup cooked chicken, fish
• Fruit Group Count as 1 oz. of meat
• 1 medium apple, banana ½ cup cooked beans
• ½ cup fresh/canned 1 egg
• ¾ cup juice 2 tablespoons peanut butter

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Is This Food Nutritious?

• Raise a finger if.
• gt10 Vitamin A
• gt10 Vitamin C
• gt10 Calcium
• gt10 Iron
• gt 5 gm Protein
• gt10 Fiber

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Is This Food Nutritious?

• Lower a finger if
• gt10 Total Fat
• gt200 Calories
• If any fingers remain
• the food is
• nutrient dense!

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Dietary Guideline

• Choose a variety of grains daily, especially
  whole grains
• Choose a variety of fruits and vegetables daily

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Fiber

• What is it?
• Why is it important?
• How much do we need?
• Helpful Hints

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Dietary Guideline

• Keep food safe to eat

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Dietary Guideline

• Choose a diet that is low in saturated fat and
  cholesterol and moderate in total fat

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FAT and CHOLESTEROL

• What are they?
• How much do we need?
• What if you eat too much?
• Are there good and bad fats?

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Saturated Unsaturated
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• Goal
• 
  
• Less than 30
• of total calories from fat
  
  

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Dietary Guideline

• Choose beverages and foods to moderate your
  intake of sugars

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SUGAR

• What is it?
• What if you eat too much?
• What are other names for sugar?
• Helpful Hints

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Dietary Guideline

• Choose and prepare foods with less salt

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SALT

• What is it?
• How much do we need?
• What if you eat too much?
• What foods are high in salt?
• Helpful Hints

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Dietary Guideline

• If you drink alcoholic beverages,
• do so in moderation

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What is Moderate???

• Women Men
• 1 drink per day 2 drinks per day
• 1 drink 12 ounces beer
• 5 ounces wine
• 1 ½ ounces distilled spirits

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Dietary Guideline

• Aim for a healthy weight
• Be physically active each day

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How Many Calories Do I Need?

• STEP 1
• Divide weight by 2.2 to get weight in kg.
• STEP 2
• To maintain your current weight
• multiply this number by 30 (/-10)
• To lose weight at a moderate rate
• multiply this number by 25 (/-10)

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• Lets Get Moving !!!

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How Did Your Diet Rate?
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What 2 Diet Changes Can I Make?

• Examples
• Eat 5 servings of fruits/vegetables a day
• Drink 8 glasses water a day