The Basics of the New

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• The Basics of the New
• MyPlate

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Introduction

• Vegetables
• Fruits
• Grains
• Proteins
• Dairy

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Selected messages

• Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
• Foods To Increase
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1) milk.
• Make at least half your grains whole grains.
• Foods To Reduce
• Compare sodium in foods.
• Drink water instead of sugary drinks.

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Vegetables
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Vegetable subgroups

• Dark-green vegetables broccoli spinach
  romaine collard, turnip, and mustard greens.
• Red and orange vegetables tomatoes, red peppers,
  carrots, sweet potatoes, winter squash, and
  pumpkin.
• Beans and peas kidney beans, lentils, chickpeas,
  and pinto beans.
• Starchy vegetables white potatoes, corn, and
  green peas.
• Other vegetables iceberg lettuce, green beans,
  and onions.

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Vegetables

• Vary your veggie choices.
• Think vegetables first.
• Try crunchy vegetables.
• Add vegetables to your diet.
• Use dried beans and lentils.
• Eat your greens.

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Vegetables

• Buy fresh vegetables in season.
• They cost less and are likely to be at their peak
  flavor.
• Stock up on frozen vegetables .
• Buy vegetables that are easy to prepare.
• Look for the serving size and number of cups
  that the package will provide.
• Use the label to determine if the packaged
  vegetable contains any added fats or sodium.

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Vegetables

• Portions size of vegetables
• 1 cup equivalent is
• 1 cup raw or cooked vegetable or fruit
• ½ cup dried vegetable
• 1 cup vegetable juice
• 2 cups leafy salad greens.

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Vegetables on the Food Label

• Look for the serving size and number of cups that
  the package will provide.
• Use the label to determine if the packaged
  vegetable contains any added fats or sodium.

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Fruits
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Fruits

• Add fruits by including fresh fruit at each meal
  and eating them as for snacks
• At breakfast
• At lunch
• At dinner
• For snacks
• For dessert

Remember, fruits are natures Dessert.
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Fruit - Some Healthful Tips

• Increase your potassium, folate and fiber intake
  by eating fruit.

Fiber Pear Raspberries Blackberries Prunes Figs
Apple Pumpkin
Potassium Dried fruit Bananas Cherries Grapefruit
Melons Orange juice
Folate Blackberries Boysenberries Guava Mango Ora
nge Papaya
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Fruit - Some Healthful Tips

• Add fruit to foods.
• Use seasonal fruit.
• Use dried fruit.

• Buy fresh, canned fruit in its own juice, or
  frozen fruits without added sugars.
• Keep a bowl of whole fruit within eyesight.
• Refrigerate leftovers.

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Fruits

• Choose whole fresh fruit, canned fruit in its own
  juice, or frozen fruits without added sugars.
• Remember to choose packaged fruits that do not
  have added sugars.

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Fruits

• Portions sizes for fruit are
• 1 cup equivalent is
• 1 cup raw or cooked fruit
• ½ cup dried fruit
• 1 cup fruit juice.

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Fruit - On the Food Label

• Check the label on canned fruit and pre-cut fruit
  to make sure that it doesnt have added sugar.
• When you are choosing fruit juices, make sure
  that they are 100 juice and look for the fiber
  and potassium content. A good juice, like 100
  orange juice, should contain 400 milligrams of
  potassium.

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Grains
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Grains - Some Healthy Tips

• Make at least half your grains whole.
• Add whole grains to your diet by choosing
  different
• Cereals
• Breads
• Rice
• Popcorn

Try different types of whole grains
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Grains

• Grains are full of many nutrients.
• Choose grains for breakfast and eat them as
  snacks
• Some examples include
• Ready-to-eat, whole grain cereals, such as
  toasted oat cereal, for
  breakfast or a snack
• Popcorn, a whole grain, for a healthy snack when
  it has little or no added salt and butter.
• Whole-grain chips, such as baked tortilla chips
  for a snack
• Whole-grain flour or oatmeal can be used when
  making cookies or other
  baked treats for a healthier treat.

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Grains on the Food Label

• Choose foods that name one of the following
  whole-grain ingredients first on the labels
  ingredient list

• Whole oats
• Whole rye
• Whole wheat
• Wild rice
• Whole-grain corn

• Brown rice
• Bulgur
• Graham flour
• Oatmeal

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Grains

• Portion sizes for grains as 1 ounce-equivalent
  are
• 1 one-ounce slice bread
• 1 ounce uncooked pasta or rice
• ½ cup cooked rice, pasta, or cereal
• 1 tortilla (6" diameter)
• 1 pancake (5" diameter)
• 1 ounce ready-to-eat cereal (about 1 cup cereal
  flakes).

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Dairy
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Dairy

• Portion size 1 cup equivalent is
• 1 cup milk, fortified soy beverage, or yogurt
• 1½ ounces natural cheese (e.g., cheddar)
• 2 ounces of processed cheese (e.g., American).

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Dairy Foods - Some Healthful Tips

• Include dairy foods and other calcium sources at
  each meal.
• Order milk as a beverage instead of soft drinks
  when you eat out.
• If you normally drink whole milk, switch
  gradually to reduced fat (2), then to low-fat
  (1), and finally fat-free (skim).

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Dairy

• Get your calcium rich foods
• All fluid milk products.
• Most Dairy Group choices should be fat-free or
  low-fat.
• Cheese
• Soymilk cheeses
• Lactose-free milk
• Calcium-fortified soymilk (soy beverage) 
• Foods made from milk that retain their calcium
  content are part of the group.

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Dairy

• Add fat-free or low-fat milk instead of water to
  oatmeal and hot cereals
• Have fat-free or low-fat yogurt as a snack
• Make a dip for fruits or vegetables from yogurt
• Make fruit-yogurt smoothies in the blender
• Top cut-up fruit with yogurt for a quick dessert
• Top casseroles, soups, stews, or vegetables with
  low-fat shredded cheese.

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Dairy

• Check for calcium content. The dairy serving that
  you choose should supply 30 of the Daily Value
  for calcium.
• Choose the lower fat versions of the dairy
  products.

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Proteins
Pictures Utah Extension More Matters
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Proteins

• Go lean with protein.
• Increase your servings of fish, dry beans, eggs,
  and nuts.
• Other protein sources
• White, black and red beans
• Bean burgers
• Veggie burgers
• Tofu (bean curd made from soybeans)
• Tempeh
• Texturized vegetable protein (TVP)

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Proteins the leanest choices

• The leanest beef cuts include
• Round steaks and roasts (round eye, top round,
  bottom round, round tip), top loin, top
  sirloin,chuck shoulder, and arm roasts.
• The leanest pork choices include
• Pork loin, tenderloin, center loin, and ham.
• The leanest poultry choices are
• Boneless skinless chicken breasts, and turkey
  cutlets.

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Proteins

• Choose extra lean ground beef.
• The label should say at least 90 lean, but you
  may be able to find ground beef that is 93 or
  95 lean.
• Buy skinless chicken parts, or take off the skin
  before cooking.
• Choose lean turkey, roast beef, ham or low-fat
  luncheon meats for sandwiches instead of luncheon
  meats with more fat, such as regular bologna or
  salami.

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Proteins

• Protein foods, 1 ounce-equivalent is
• 1 ounce lean meat, poultry, seafood
• 1 egg
• 1 Tbsp peanut butter
• ½ ounce nuts or seeds
• ¼ cup cooked beans or peas

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Proteins on the label

• Meat and poultry are sources of saturated fat.
• Always check the label when prepared foods
  contain these protein sources for daily value
  if saturated fat to ensure that you stay within
  the recommended range for the day.

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Conclusions

• Poor diet and physical inactivity are the most
  important factors contributing to an epidemic of
  overweight and obesity in this country. MyPlate
  is USDA's primary food group symbol, a food icon
  that serves as a powerful reminder to make
  healthy food choices and to build a healthy plate
  at mealtimes.
• It is a visual cue that identifies the five (5)
  basic food groups from which consumers can choose
  healthy foods to build a healthy plate.  Visit
  the websiteChooseMyPlate.govwhich contains
  resources and tools for more specific information
  about what and how much to eat.  

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Heli J. Roy, PhD, MBA, RD

• Pennington Biomedical Research Center
• Division of Education
• Phillip Brantley, PhD, Director
• Pennington Biomedical Research Center
• Steve Heymsfield, MD, Executive Director
•  

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The Pennington Biomedical Research Center is a
world-renowned nutrition research
center.   Mission To promote healthier lives
through research and education in nutrition and
preventive medicine.   The Pennington Center has
several research areas, including   Clinical
Obesity Research Experimental Obesity Functional
Foods Health and Performance Enhancement Nutrition
and Chronic Diseases Nutrition and the
Brain Dementia, Alzheimers and healthy
aging Diet, exercise, weight loss and weight loss
maintenance   The research fostered in these
areas can have a profound impact on healthy
living and on the prevention of common chronic
diseases, such as heart disease, cancer,
diabetes, hypertension and osteoporosis.   The
Division of Education provides education and
information to the scientific community and the
public about research findings, training programs
and research areas, and coordinates educational
events for the public on various health
issues.   We invite people of all ages and
backgrounds to participate in the exciting
research studies being conducted at the
Pennington Center in Baton Rouge, Louisiana. If
you would like to take part, visit the clinical
trials web page at www.pbrc.edu or call (225)
763-3000.