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Selected 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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Let’s 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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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.
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• MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting.

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MyPlate calls the former
MyPyramid
“Meat &
Beans
Group” the
“Protein
Group”

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MyPlate calls the former
MyPyramid
“Milk
Group” the
“Dairy
Group”

Selected Consumer Messages
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1. Balancing calories
2. Foods to increase
3. Foods to reduce

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

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“Food is not nutritious until its eaten.”
~ Smarter
Lunchrooms 2011

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Eat until “satisfied,” not “full”
“Your stomach shouldn’t be a waist
(waste) basket.”
~ Author Unknown

It takes about 20 minutes for stomach to tell your brain you’re full

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The bigger the portion, the more people tend to eat

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“
You better cut the pizza in four pieces, because I’m not hungry enough to eat six.”
~Yogi Berra

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Limit foods high in sodium, added sugars, and refined grains

Eat more nutrientdense foods

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Another name for
“nutrientdense” foods is
“nutrientrich” foods

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Nutrient-dense foods and beverages include ALL:
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 Vegetables/fruits
 Whole grains
 Seafood
 Eggs
 Dry beans/peas
 Unsalted nuts/seeds
 Fat-free/low-fat milk/milk products
 Lean meats/poultry

Nutrition Facts Label doesn’t separate
“added” & “naturally occurring” sugars
“Added” sugars are sugars and syrups added to foods or beverages during preparation or processing
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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 aren’t the
“added sugars” that are the concern

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 ...
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B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...

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 ...
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B. INGREDIENTS: cultured grade A reduced fat milk, apples, high-fructose corn syrup, cinnamon, nutmeg, natural flavors, pectin ...

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Physical activity and diet important regardless of weight!

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“My idea of exercise is a good brisk sit.”
~ Phyllis Diller

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 moderateintensive activity (i.e. 30 minutes, 5 times/week)
B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5 times/week)
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C. Either A or B

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 moderateintensive activity (i.e. 30 minutes, 5 times/week)
B. 1 hour and 15 minutes of vigorousintensity activity (i.e. 15 minutes, 5 times/week)
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C. Either A or B

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Moderate aerobic activity increases breathing and heart rate somewhat

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Vigorous aerobic activity greatly increases heart rate and breathing

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Get active
10 minutes
3 times a day

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You can live as if there’s no tomorrow ...
… but, tomorrow will probably come …

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“If I’d known I was going to live so long, I’d have taken better care of myself.”
~Leon Eldred

Foods to
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– 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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Pick a variety of vegetables from each vegetable subgroup

Did you know: The vegetable subgroup of “beans and peas
(legumes)” includes ...
… all cooked beans and
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• Kidney beans
• Lentils
• Chickpeas
• Pinto beans

The “beans and peas (legumes)” subgroup does NOT include ...
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Green peas Green beans

Can you guess: What type of food are “beans and peas
(legumes)” considered?
A. Vegetable
B. Protein
C. Both A and B
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D. Neither A or B

Can you guess: What type of food are “beans and peas
(legumes)” considered?
A. Vegetable
B. Protein
C. Both A and B
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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”
Bran
Endosperm
Germ

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Partially whole grain products providing half or more whole grains per ounceequivalent serving have at least either:
– 51% of total weight as whole grains OR
– 8g of whole grains

3 ways to eat half whole grains
3 oz. 100% whole grains & 3 oz. refinedgrain products
2 oz. 100% whole grains, 2 oz. partly wholegrain products, & 2 oz. refined grain products
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6 oz. partly whole-grain products

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Can you guess:
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:
A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour, water, brown sugar ...

Switching to fat-free or low-fat (1%) milk makes a difference!
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Whole
165 calories
Calories saved
2%
125 calories
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1%
100 calories
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Fat-free
85 calories
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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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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

Groups reduced to 1,500 mg
 African Americans ages 2+
 Adults ages 51+
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 People ages 2+ with 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:
ow 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:
ow much sodium is in 1 cup of this food?
A. 30 mg
B. 250 mg
C. 470 mg

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
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 Use other seasonings

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Reduce sugar-sweetened beverage intake:
 Drink fewer sugarsweetened beverages
 Consume smaller portions
 Substitute water, unsweetened coffee and tea, and other beverages with few or no calories

Remember …
A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits.
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Regular physical activity helps maintain calorie balance.

Consumer Resources
• Let’s Eat for the Health of It
• The 2010 Dietary Guidelines brochure
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• 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.htm
ChooseMyPlate http://ChooseMyPlate.gov
Selected Messages for Consumers http://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf
http://food.unl.edu/web/fnh/choose-myplatepowerpoint

Teaching Nutrition Education
Resources
• Choose My Plate-http://www.choosemyplate.gov/
• Nourish interactivehttp://www.nourishinteractive.com/
• USDA Food and Nutrition Information Centerhttp://fnic.nal.usda.gov/nal_display/index.php?inf
o_center=4&tax_level=1
• Let’s Move-http://www.letsmove.gov/
• Fuel up to Play-http://school.fueluptoplay60.com
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• Dairy Council Tipshttp://www.dairycouncilofca.org

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…“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?