Build a Healthy Plate
Featuring MyPlate and the
2010 Dietary Guidelines
Project Sponsors
•USDA project funded
through the Supplemental
Nutrition Assistance Program
•School District of Philadelphia
•Department of Nutrition
Sciences, Drexel University
Sort the foods into the correct
food groups
This activity looks easier than it really is!
Why is a healthy diet
important?
• Helps manage weight and
prevents overweight and
obesity
• Reduces the risk of
chronic disease
• Reduces the risk of early
mortality
What is MyPlate?
• MyPlate is a tool designed to remind
Americans to eat healthfully
• MyPlate illustrates the five food groups
using a familiar mealtime visual, a place
setting
MyPlate Key Messages
• Balancing Calories
– Enjoy your food, but eat less.
– Avoid oversized portions.
• Foods to Increase
– Make half your plate fruits & vegetables.
– Make at least half your grains whole.
– Switch to low-fat (1%) or fat-free (skim) milk.
• Foods to Reduce
– Choose foods that have less sodium.
– Drink water instead of sugary drinks.
Build a Healthy Plate by
Choosing…
• Nutrient-dense foods
instead of calorie-dense
foods.
• A variety of fruits and
vegetables in a rainbow
of colors.
• Low-fat or fat free milk and dairy products.
• Fiber-rich whole grains.
• Protein foods that are low in fat.
CUT BACK on SOFAS!
• SOLID FATS
– Saturated fat & trans fat  heart disease
– Replace with healthy unsaturated fat
• ADDED SUGAR
– Sugar adds calories  weight gain
– Choose water, 100% juice and fruit for
dessert
• SALT (SODIUM)
– Raises blood pressure  hypertension
– Processed foods, fast food, frozen meals
– Season with spices and herbs instead of salt
Not all foods are created equal!
Any-Time
Sometimes
Balancing Calories
• Eat the right amount of calories for you
• Enjoy your food, but eat less
• Cut back on foods high in SOFAS and empty
calories
• Avoid oversized portions
• Stop eating when you
feel full
• Get enough physical
activity
Physical Activity
• Choose activities you like to do
–
–
–
–
Aerobic
Muscle-strengthening
Bone-strengthening
Balance and stretching
• Start by doing what you can, at least 10
minutes at a time
Recommendation: 60
minutes of moderate to
vigorous activity per day
Benefits of Physical Activity
•
•
•
•
•
•
•
•
Maintain a healthy weight
Live longer
Feel better about yourself
Decrease chance of becoming depressed
Sleep better
Meet new friends
Stronger bones and muscles
Less likely to develop chronic diseases
– Heart disease, type 2 diabetes, hypertension, high
cholesterol, stroke
Nutrition Facts Labels
• Use food labels to help you make better
choices
• Check for calories
• Look at the serving size and how many
servings you are actually consuming
• Choose foods with lower calories,
saturated fat, trans fat, and sodium
• Check for added sugars using the
ingredients list
How does your diet compare
to what you should be eating?
QUESTIONS????