University of Arizona Nutrition Network
Gayle Alleman, MS, RD
Today we will . . .
• Explore MyPlate Program
• Find out how to teach about MyPlate while
incorporating MyPyramid materials
• Get the scoop on MyPlate food groups
• Highlight MyPlate consumer messages
MyPlate
• Easy to follow food guide and
meal planning
• Less complex than
MyPyramid
• Guidance at-a-glance
– How much of which foods
– Encourages variety
– Portion control
• Still needs explanation
– Make half your grains whole
– Low fat dairy and protein
MyPlate Program
• More than an icon
• Includes consumer
messages based on
2010 Dietary Guidelines
for Americans
• Messages intended to
change behaviors
• Enjoy your food, but eat
less.
• Avoid oversized portions.
• Make half your plate fruits
and vegetables.
• Switch to fat-free or low-fat
(1%) milk.
• Make at least half your
grains whole grains.
• Compare sodium in foods
like soup, bread, and frozen
meals—and choose foods
with lower numbers.
• Drink water instead of
sugary drinks.
Use MyPlate to Build a Healthy Plate
• Helps people make good choices within their
cultural and taste preferences
• Use the icon to guide daily food choices
– No veggie at breakfast? Have one for a snack!
• Use the action-oriented messages to focus on
important concepts
MyPlate + MyPyramid Materials =
High Quality Nutrition Ed
• MyPlate information about what and how
much to eat is the same as MyPyramid
• ChooseMyPlate.gov contains much of the info
previously on MyPyramid website
• First introduce MyPlate concept
• Follow-up with MyPyramid facts on food
groups, calorie balance and physical activity
• Then teach MyPlate Consumer Messages
Teaching MyPlate to Students
Gather Materials
• Get a FREE poster
• MyPlate for Kids
http://www.fns.usda.gov/
TN/Resources/myplate_
halfplateposter.html
• Regular MyPlate wall
poster
http://www.choosemyplate.
gov/print-materialsordering/order-online.aspx
More Materials
• Plastic MyPlate model
– Paper plates and paper coasters for students to
make MyPlate model
• Dairy Council of Arizona--food “models”
– First set of 400 life-size cardboard models FREE
– Play “Rate My Plate”
http://www.dairycouncilofaz.org/online-catalog/
• Team Nutrition: http://www.fns.usda.gov/tn/
• AZ Nutr. Network: http://www.eatwellbewell.org/
Teach the Food Groups
• Make it age appropriate
• As students get older, go more in-depth with
nutrients and their functions
• From basic to complex
– Biology + Chemistry = nutrition!
• Take a body approach
– Find out which nutrients the body needs then
have a food group scavenger hunt to find the
needed nutrients
Fruits
•
•
•
•
Sweet rather than savory
1.5 to 2 cups per day for most people
1 cup fruit or juice, ¼-1/2 c. dried fruit = 1 cup
Fruits are rich in:
– Vitamin C -- Forms the basis of all body tissues, Aids in
iron absorption.
– Potassium for heart health, maintains a regular heart
beat and normalizes blood pressure.
– Folate – helps form all new cells—blood cells, DNA.
– Fiber—both insoluble and soluble fiber.
• Taste test – make it small, make it safe.
• Consumer message
– Make half your plate fruits and vegetables
Disease-Fighters: Vegetables
• 2 to 3 cups per day
• 1 c. veggie or juice or 2 cups leafy =
1 cup
• Same nutrients as fruits +
• Vitamin A: vision, growth, immune
function
• Vitamin K: bones, blood clotting
• Phytonutrients
– Natural substances
– May help prevent cancer, boost the
immune system and play other
beneficial health roles
– Beta-carotene (winter squash, sweet
potatoes, dark green + peaches,
apricots, cantaloupe)
– Lycopene (tomatoes, red peppers +
watermelon)
– Isoflavones (in soy)
– 4,000
• Dark green
– Broccoli, dark leafy greens
• Red and orange
– Carrots, sweet peppers
• Starchy
– Corn, peas, potatoes
• Beans, peas, lentils
– Kidney, black, lima, soy
– + iron, zinc, protein
• Other veggies
--------Taste tests
Consumer message
– Make half your plate fruits and
vegetables
Resources:
www.FruitsandVeggiesMoreMatters.org
Grains
Consumer Message:
Make at least half your grains
whole grains.
A whole grain contains all
edible parts of the grain.
• 4-8 ounces for most people
• 1 slice, 1 cup ready-to-eat
cereal, ½ cup cooked grain
• Grains are great for. . .
– B vitamins: thiamin, riboflavin,
and niacin
• Releases energy from food
• Healthy nervous system
Nutrients have not been
removed.
– Iron in enriched grains
On a label, the word “whole”
precedes the name of the
grain.
– Magnesium
Whole grains should be 1st
and/or 2nd ingredient after
water, to be a good source of
whole grain.
• Carries oxygen to all cells
• Releases energy from muscles, helps
build strong bones
– Selenium
• Antioxidant, immune function
– Fiber
Which one is all whole grain?
Protein Foods: 5 to 6.5 oz equiv/day
Protein, B-vitamins, iron, zinc, magnesium. Seafood, nuts have omega-3 fats
Animal Sources
• 1 oz, 1 slice or 1 egg = 1 oz.
eq.
• Choose lean or low fat meats,
poultry
• Prepare with little/no added
fat, drain/remove fat
• Eat seafood 2-3x/week, those
rich in omega-3 fats once a
week or more
• Eggs
• Use processed meats that
have reduced sodium
Plant Sources
• Dried beans, split peas,
lentils. 1 oz. equivalent =
– ¼ c. cooked or ½ cup bean soup
– 2 Tbsp hummus
• Tofu. 1 oz. equiv. = 1/4 cup
• Nuts, seeds (unsalted)
– 1 oz equiv = 1/2 ounce
• Nut or seed butters w/o
added oil or sugar:
– 1 oz equiv = 1 Tbsp
Dairy: Switch to fat-free or low-fat (1%) milk
• 2 – 3 cups per day
• 1 cup = 1 cup milk, yogurt, 1 cup fortified milk alternative
– 1/3 c. grated cheese,
– 1.5-2 oz. cheese
– 2 cups cottage cheese
– 1.5 c. ice cream
• Dairy foods are rich in. . .
– Calcium + activity = strong bones and teeth
• Adolescents build peak bone mass to last a lifetime
– Potassium—heart health
– Vitamin D—regulates calcium and phosphorus
Facts on Fats & Oils
Oils
• Not a food group
• Contain essential nutrients
necessary for proper brain
and nerve development +
vitamin E
• Mono- and polyunsaturated
• Do not raise blood choles.
• Vegetable oils, nuts, seeds,
some fish, olives, avocados
• Salad dressing, mayo
• 5-7 teaspoons/day
Solid Fats
• Raise blood cholesterol levels
• Increased risk of heart dz
• Saturated fats: meat, poultry,
full-fat dairy products, butter.
Coconut, palm, palm kernel oil.
• Trans fats: processed foods,
margarine, hydrogenated oils
• Cholesterol in foods
– In animal sources of foods
• Consume as little as possible
Oils – Teaspoon Equivalents
Amount of food
Amount of oil
Teaspoons
/grams
Oils:
Vegetable oils (such as
canola, corn, cottonseed,
olive, peanut, safflower,
soybean, and sunflower)
1 Tbsp
3 tsp/14 g
Margarine, soft (trans fat
free)
1 Tbsp
2 ½ tsp/11 g
Mayonnaise
1 Tbsp
2 ½ tsp/11 g
Mayonnaise-type salad
dressing
1 Tbsp
1 tsp/5 g
Italian dressing
2 Tbsp
2 tsp/8 g
Thousand Island dressing
2 Tbsp
2 ½ tsp/11 g
Olives*, ripe, canned
4 large
½ tsp/ 2 g
Avocado*
½ med
3 tsp/15 g
Peanut butter*
2T
4 tsp/ 16 g
Peanuts, dry roasted*
1 oz
3 tsp/14 g
Mixed nuts, dry roasted*
1 oz
3 tsp/15 g
Cashews, dry roasted*
1 oz
3 tsp/13 g
Almonds, dry roasted*
1 oz
3 tsp/15 g
Hazelnuts*
1 oz
4 tsp/18 g
Sunflower seeds*
1 oz
3 tsp/14 g
Foods rich in oils:
Source:
ChooseMyPlate.gov
Limit SoFAS
• Solid Fats
• Added sugars
• Moderation is key to prevent chronic diseases
and possible weight gain
Selected Consumer Messages
• “Enjoy your food, but eat less.”
– Concerns?
• “Avoid oversized portions.”
– Portion distortion resources
• Handout and slides:
http://food.unl.edu/web/fnh/home then search
“Portion Distortion”
• Quiz: http://www.choosemyplate.gov/supertrackertools/portion-distortion.html
Muffin
20 Years Ago
Today
Blueberry Muffin
Blueberry Muffin
210 calories, 1.5 ounces
??? calories
A muffin 20 years ago was 1.5 ounces and had 210 calories. How
many calories do you think are in a muffin today?
__320 ___400 ___500
Check Your Answer
Previous Question • Back to Beginning • Next Question
Correct!
Today's 5 ounce muffin has 500 calories. This is 310 calories
more than muffin 20 years ago.
Now guess how long you will have to vacuum in order to
burn those extra 310 calories?*
___ 30 minutes
___ 2 hours
___ 1 hour and 30 minutes
*Based on a 130-pound person.
Check Your Answer
Previous Question • Back to Beginning • Next Question
Correct!
If you vacuum for approximately 1 hour and 30 minutes you
will burn 310 calories.*
*Based on a 130-pound person.
Go to the next Portion Distortion question.
Make Half Your Plate Fruits and
Vegetables
• Students select any f/v to put on their own
MyPlate (fresh, frozen, canned, dried)
• Is there a rainbow on their plate?
• Emphasize a little more veggies than fruits
• Use Dietary Guidelines / MyPyramid info to
teach variety and types of veggies
• School lunch challenge: Analyze school lunch
menu choices—show how to make half a plate
of F/V on MyPlate
• Set goal for dinner at home
More Consumer Messages
• Make at least half your
grains whole grains.
• www.wholegrainscouncil.org
• Switch to fat-free or lowfat (1%) milk
• Choose reduced-fat
cheeses, ice cream, nonfat yogurt
• Note: Children up to two
years of age need full-fat
dairy for proper nerve
and brain development
An Easy Way to Cut the Sat Fat
Grams of Saturated Fat in 3 Cups of Milk
16
14
12
10
8
6
4
2
0
Whole Milk
2% Milk
1% Milk
Non-fat Milk
“Compare sodium in foods like soup,
bread, and frozen meals—and choose
foods with lower numbers.”
• Necessary electrolyte, but too much linked to
heart issues
• Aim for 2,300 mg or less; avg intake = 3,400 mg
• Major source is processed foods
• Be a detective – compare labels of similar foods
with similar serving sizes and make a chart
– Mg or %DV (% Daily Value “budget”)
“Drink water instead of sugary drinks”
• Sugar-sweetened beverages are a major
source of empty calories
Amount of Sugar in 8-ounces
Allowance
Capri-Sun (Added)
1 gram = 1/4 teaspoon
Add a splash of juice
to water, or a slice of
fruit. Make ice cubes
out of fruit juice.
Use special cups and
straws!
Pop (Added)
Orange Juice (Natural)
Milk (Natural)
0
2
4
6
8
10
12
Physical Activity
• A part of the 2010 Dietary Guidelines
• 60 minutes per day for children and adolescents
– Aerobic, muscle strengthening, bone strengthening
• At least 30 minutes five days a week for adults
– Aerobic, muscle strengthening
• http://azdhs.gov/phs/physicalactivity/
• www.cdc.gov/physicalactivity/everyone/guideline
s/index.html
www.choosemyplate.gov/foodgroups/physicalactivity_calories_used_table.html
Approximate calories used
by a 154 pound man
Moderate physical activities:
In 1 hour
In 30 minutes
Hiking
Light gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Walking (3 ½ miles per hour)
Weight training (general light workout)
Stretching
Vigorous physical activities:
370
330
330
330
290
280
220
180
In 1 hour
185
165
165
165
145
140
110
90
In 30 minutes
Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (slow freestyle laps)
Aerobics
Walking (4 ½ miles per hour)
Heavy yard work (chopping wood)
Weight lifting (vigorous effort)
Basketball (vigorous)
590
590
510
480
460
440
440
440
295
295
255
240
230
220
220
220
More Resources at ChooseMyPlate.gov
•
•
•
•
•
•
•
SuperTracker
Physical activity info
BMI calculator
Healthy eating tips
Daily food plans
Vegetarian patterns
Portion distortion
Tips for eating out
Reading labels
Food Safety info
Solid fats chart
Weight management assistance
Go forth and teach healthy eating!
• Use MyPlate icon and messages
• Incorporate MyPyramid materials if you have
them but focus on plate icon
• If nutrition education materials teach about
MyPlate concepts – food groups, amount to
eat, healthy eating behaviors--they count as
MyPlate materials!