March is
National Nutrition
Month
“Get Your Plate in Shape”
Encourage everyone to include
healthy foods from all the
food groups!
Start Shaping Your Plate!
•Make half your plate fruits and vegetables.
•Make at least half your grains whole.
•Switch to fat-free or low-fat milk.
•Vary your protein choices.
•Cut back on sodium and empty calories from solid fats
and added sugars.
•Enjoy your food but eat less.
•Be physically active your way.
Make Half
Your Plate
Fruits
&
Vegetables
•Eat a variety & make it
colorful – especially dark
green, red and orange
varieties!
•Strive to have at least one
fruit or vegetable at every
meal.
•Let members of the family
pick their favorite vegetable
& fruit and then plan a meal
around their choices.
•Try one new fruit and/or
vegetable each week!
Eatright.org
Add More
Whole-Grains
Read The Food Labels
Look for foods made with
whole-grains.
Words like whole-wheat/rye/rice
flour. Popcorn is a true wholegrain.
Less is more! Fewer ingredients
on the label = a generally more
natural, authentic food item.
Strive to make at least half your
cereal, pasta, and brown rice
100% whole-grain.
Whole-grain ingredients as the
first or second ingredient. The
farther down the label with many
listed ingredients may not be the
best choice.
Switch to fat-free
or
low-fat milk
Fat-free or low-fat milk has
the same amount of
calcium and other essential
nutrients as whole milk……
……but LESS CALORIES &
LESS FAT!
Eatright.org
Vary Protein
Sources
Choose from a variety of protein
sources:
Nuts
Beans
Eggs
Tofu
Edamame
At least twice a week, eat:
Fish & Seafood
Keep meat and poultry portions
lean and to 3 oz per meal
Eatright.org
Cut back
sodium
&
empty calories
from solid fats
and added
sugars
Use This
Not That
Drink water
sugary drinks
100% fruit juice
fruit-flavored drinks
Spices and herbs
salt
Oils
Solid fats
Choose lower sodium foods by reading
the labels.
Use herbs and spices to enhance the
flavor of food rather than salt.
Use basil in pasta dishes.
Pop a bay leaf into stews or soups where you
want a deep, pungent flavor.
Go for dill or lemon grass for a delicate taste.
Try small amounts of sage, which has an
intense flavor with pork, poultry or beef.
Sprinkle cinnamon, instead of sugar, on oatmeal
or other cereals.
Choose fruit as your dessert!
Eat less
Use a smaller plate, bowl and glass.
Keep track of what you eat write it down.
Know how many calories you
should be eating each day. Use
your wellness website/health
library portion control or
ChooseMyPlate.gov.
Limit alcohol:
1 drink/day for women
2 drinks/day for men
Eatright.org
Be physically
active!
Pick activities you like to do
and start at least 10 minutes at
a time. Every little bit helps.
Children and Teens
60 minutes or more per day
Adults
2 hours and 30 minutes
or more a week
Eatright.org
Ideas
Hold a healthy recipe contest for employees.
Offer discounts for healthier meals in the cafeteria.
Vending machines - healthy snack options.
Walking meetings
Health Heroes ideas??
Resources
www.eatright.org
www.nutrition.gov/
http://www.nlm.nih.gov/medlineplus/
www.americanheart.org
www.diabetes.org
Thank You!
This has been a WellAdvantage
presentation.
We wish you the best of luck in your
quest for a healthier lifestyle!
©2012
7543 Main Street, 2nd Floor · Sykesville, Maryland 21784 · www.welladvantage.com · Office: 410-7957579