Choose MyPlate: Selected Consumer Messages

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Choose MyPlateSelected Consumer Messages
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Teaching Nutrition Education

• California State University, Fresno Dietetics
  Department
• Presented by
• Lisa Herzig, PhD, RD, CDE
• Kelly Geil
• Desiray Yeaw
• Rebekah Jones

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Lets Start with a Tip of the Day

• Tip of the Day Choose nuts as a snack, on
  salads, or in main dishes. Use nuts to replace
  meat or poultry, not in addition to these items.

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MyPyramid is now
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MyPlate
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MY Plate ICON

• MyPlate is part of a larger communications
  initiative based on 2010 Dietary Guidelines for
  Americans to help consumers make better food
  choices.
• MyPlate is designed to remind Americans to eat
  healthfully it is not intended to change
  consumer behavior alone.
• MyPlate illustrates the five food groups using a
  familiar mealtime visual, a place setting.

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MyPlate update

• MyPlate calls the former MyPyramid Meat Beans
  Group the Protein Group

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MyPlate update

• MyPlate calls the former MyPyramid Milk Group
  the Dairy Group

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Choose MyPlate Menu of Selected Consumer
Messages

1. Balancing calories
2. Foods to increase
3. Foods to reduce

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Choose MyPlate Menu

• Balancing calories
• Enjoy your food, but eat less
• Avoid oversized portions

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Food is to be enjoyed!
Food is not nutritious untilits eaten.  
Smarter Lunchrooms 2011
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Enjoy but eat less!
100 extra calories per day
10 extra pounds per year!
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Enjoy but eat less!
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Eat until satisfied, not full
Your stomach shouldnt be a waist (waste)
basket.  Author Unknown
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It takes about 20 minutes for stomach to tell
your brain youre full
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Downsize portion size
The bigger the portion, the more people tend to
eat
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You better cut the pizza in four pieces,
because Im not hungry enough to eat six.
Yogi Berra
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Limit foodshigh in sodium, addedsugars, and
refined grains
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Eatmorenutrient-densefoods
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• Another name for nutrient-dense foods is
  nutrient-rich foods

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Nutrient-dense vs. not nutrient-dense
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Nutrient-dense vs. not nutrient-dense
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Nutrient-dense vs. not nutrient-dense
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Nutrient-dense foods andbeverages include ALL

• Vegetables/fruits
• Whole grains
• Seafood
• Eggs
• Dry beans/peas
• Unsalted nuts/seeds
• Fat-free/low-fat milk/milk products
• Lean meats/poultry

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Nutrition Facts Label doesnt 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

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Other sugars occur naturally in foods like
milk, fruit, and some vegetables they arent
the added sugars that are the concern
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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 ...
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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 ...
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(No Transcript)
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My idea of exercise is a good brisk sit.
Phyllis Diller
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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
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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
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Moderate aerobicactivityincreases breathing
and heart rate somewhat
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Vigorous aerobic activity greatly increases
heart rate and breathing
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(No Transcript)
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(No Transcript)
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You can live as if theres no tomorrow ...
but, tomorrow will probably come
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• If Id known I was going to live so long, Id
  have taken better care of myself. 
• Leon Eldred

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Choose MyPlate Menu

• Foods toincrease
• Make half your plate fruits and vegetables
• Make at least half your grains whole grains
• Switch to fat-free or low-fat (1) milk

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(No Transcript)
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Pick a variety of vegetables from each vegetable
subgroup
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Did you know The vegetable subgroup of beans
and peas (legumes) includes ...

• all cooked beans and peas, for example
• Kidney beans
• Lentils
• Chickpeas
• Pinto beans

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The beans and peas (legumes) subgroup does NOT
include ...
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Can you guess What type of food are beans and
peas (legumes) considered?
A. Vegetable B. Protein C. Both A and B D.
Neither A or B
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Can you guess What type of food are beans and
peas (legumes) considered?
A. Vegetable B. Protein C. Both A and B D.
Neither A or B
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• At least half your grains should be whole grains

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Whole grains contain the entire grain seed or
kernel
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• Partially whole grain products providing half or
  more whole grains per ounce-equivalent serving
  have at least either
• 51 of total weight as whole grains OR
• 8g of whole grains

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(No Transcript)
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Can you guess Which bread is highest in WHOLE
grains?
A. INGREDIENTS wheat flour, water, high fructose
corn syrup, molasses, wheat, bran ... B.
INGREDIENTS whole wheat flour, water, brown
sugar ...
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Can you guess Which bread is highest in WHOLE
grains?
A. INGREDIENTS wheat flour, water, high fructose
corn syrup, molasses, wheat, bran ... B.
INGREDIENTS whole wheat flour, water, brown
sugar ...
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Switching to fat-free or low-fat (1) milk makes
a difference!

Whole 2 1 Fat-free
165 calories 125 calories 100calories 85calories
Calories saved 40 65 80
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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
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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
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Choose MyPlate Menu

• Foods to reduce
• Compare sodium in foods like soup, bread, and
  frozen meals ? and choose the foods with lower
  numbers
• Drink water instead of sugary drinks

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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

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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

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Groups reduced to 1,500 mg

• African Americans ages 2
• Adults ages 51
• People ages 2with high blood pressure,
  diabetes, or chronic kidney disease

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Can you guess How much sodium is in a teaspoon
of salt?
A. 1,300 mg B. 2,300 mg C. 3,300 mg
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Can you guess How much sodium is in a teaspoon
of salt?
A. 1,300 mg B. 2,300 mg C. 3,300 mg
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Can you guess How much sodium is in 1 cup of
this food?
A. 30 mg B. 250 mg C. 470 mg
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Can you guess How much sodium is in 1 cup of
this food?
A. 30 mg B. 250 mg C. 470 mg
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Easy ways to reduce sodium

• Check labels
• Avoid adding salt (an exception may be when
  baking yeast breads)
• Eat fresh foods, frozen veggies
• Request salt be left off when eating out
• Use other seasonings

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Reduce sugar-sweetened beverage intake

• Drink fewer sugar-sweetened beverages
• Consume smaller portions
• Substitute water, unsweetened coffee and tea, and
  other beverages with few or no calories

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• 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.

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Consumer Resources

• Lets Eat for the Health of It
• The 2010 Dietary Guidelines brochure
• This brochure contains practical strategies to
  make healthy food choices. The Brochure
  highlights themes from the Guidelines such as
  Balancing Calories, Foods to Reduce, and Foods to
  Increase. This resource is available online as a
  PDF and print copies will be available in the
  near future.

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Resources
Dietary Guidelines for Americans, 2010
http//www.cnpp.usda.gov/DGAS2010-PolicyDocument.h
tm ChooseMyPlatehttp//ChooseMyPlate.gov
Selected Messages for Consumershttp//www.cnpp.u
sda.gov/Publications/DietaryGuideline/2010/PolicyD
oc/SelectedMessages.pdf http//food.unl.edu/web/fn
h/choose-myplate-powerpoint
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Teaching Nutrition Education Resources

• Choose My Plate-http//www.choosemyplate.gov/
• Nourish interactive-http//www.nourishinteractive.
  com/
• USDA Food and Nutrition Information
  Center-http//fnic.nal.usda.gov/nal_display/index.
  php?info_center4tax_level1
• Lets Move-http//www.letsmove.gov/
• Fuel up to Play-http//school.fueluptoplay60.com
• Dairy Council Tips-http//www.dairycouncilofca.org

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THE END

• Those who think they have no time for
• healthy eating, will sooner or later have
• to find time for illness. Edward Stanley

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Questions?