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Family Physician:
Rushia Butler MD,
Clinical Therapist:
Tyree Brinson, PsyD,
Family Fitness
Trainer Zola Ajanaku,
CPT, Nutritionist,
Ellen Muhammad,
RD
Wellness Integrative Med, Inc
Choose MyPlate:
Selected Consumer Messages
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Just A Little Heart Attack
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Wellness Integrative Med
Resources Used
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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
DGA2010 Slide Presentation
http://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm
MyPyramid is now …
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… MyPlate
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MyPlate update
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MyPlate calls
the former
MyPyramid
“Meat & Beans
Group” the
“Protein
Group”
MyPlate update
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MyPlate calls
the former
MyPyramid
“Milk Group”
the “Dairy
Group”
Choose MyPlate “Menu” of
Selected Consumer
Messages
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1. Balancing
calories
2. Foods to increase
3. Foods to reduce
Choose MyPlate “Menu”
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Balancing calories

Enjoy your food,
but eat less

Avoid oversized
portions
Food is to be enjoyed!
“Food is not
nutritious until
its eaten.”
~ Smarter
Lunchrooms 2011
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Enjoy — but eat less!
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Enjoy — but eat less!
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Eat until “satisfied,” not “full”
“Your
stomach
shouldn’t
be a waist
(waste)
basket.”
~ Author Unknown
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20 minutes
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It takes
about 20
minutes for
stomach to
tell your
brain
you’re full
Downsize portion size
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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Photo courtesy of National Cancer Institute
Limit
foods
high in
sodium,
added
sugars,
and
refined
grains
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Photo courtesy of National Cancer Institute
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Eat
more
nutrientdense
foods
Another
name for
“nutrientdense”
foods is
“nutrientrich” foods
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Nutrient-dense vs.
not nutrient-dense
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Nutrient-dense vs.
not nutrient-dense
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Nutrient-dense vs.
not nutrient-dense
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Nutrient-dense foods and
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beverages include
ALL:








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
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
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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 ...
B. INGREDIENTS: cultured grade A
reduced fat milk, apples, high-fructose
corn syrup, cinnamon, nutmeg, natural
flavors, pectin ...
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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 ...
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
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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)
C. Either A or B
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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)
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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Limit screen time or
watch and workout
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Short on time?
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
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Choose MyPlate “Menu”
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Foods to
increase



Make half your plate
fruits and vegetables
Make at least half your
grains whole grains
Switch to fat-free or
low-fat (1%) milk
Fill half your plate with
fruits & veggies
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Pick a variety of vegetables from
each vegetable subgroup
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Did you know: The vegetable
subgroup of “beans and peas
(legumes)” includes ...
… all cooked
beans and
peas, for
example:
• Kidney
beans
• Lentils
• Chickpeas
• Pinto beans
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The “beans and peas
(legumes)” subgroup does
NOT include ...
Green peas
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Green beans
Can you guess: What type of
food are “beans and peas
(legumes)” considered?
A. Vegetable
B. Protein
C. Both A and B
D. Neither A or B
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Can you guess: What type of
food are “beans and peas
(legumes)” considered?
A. Vegetable
B. Protein
C. Both A and B
D. Neither A or B
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At least half
your grains
should be
whole grains
Bran
Whole
grains
contain the
entire grain
seed or
“kernel”
Endosperm
Ger
m
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Partially whole grain
products providing half or
more whole grains per
ounce-equivalent serving
have at least either:
 51%
of total weight
as whole grains OR
 8g
of whole grains
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3 ways to eat half whole grains
3 oz. 100% whole grains & 3 oz. refinedgrain products
2 oz. 100% whole grains, 2 oz. partly
whole-grain products, & 2 oz. refined grain
products
6 oz. partly whole-grain products
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Can you guess: Which bread
is highest in WHOLE
grains?
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: Which bread
is highest in WHOLE
grains?
A. INGREDIENTS: wheat flour,
water, high fructose corn syrup,
molasses, wheat, bran ...
B. INGREDIENTS: whole wheat
flour, water, brown sugar ...
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Switching to fat-free or low-fat (1%) milk
makes a difference!
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Whole
165
2%
125
1%
100
Fat-free
85
calories
Calories
saved
calories
calories
calories
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65
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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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Choose MyPlate “Menu”
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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
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
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Groups reduced to 1,500 mg
 African Americans ages 2+
 Adults ages 51+
 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: How 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: How much
sodium is in 1 cup of this food?
A. 30 mg
B. 250 mg
C. 470 mg
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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
 Use other seasonings
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Reduce sugar-sweetened
beverage intake:
 Drink fewer sugar-
sweetened beverages
 Consume smaller portions
 Substitute water,
unsweetened coffee and tea,
and other beverages with
few or no calories
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Remember …
A variety of foods, in
moderation, can fit into a
healthy eating pattern if
nutrient needs have
been met without
exceeding calorie limits.
Regular physical activity
helps maintain calorie
balance.
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THE END
“The greatest
wealth is
health.”
~Virgil
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Wellness Integrative Med, Inc
A New Approach to Medicine & Healthcare
Wellness Integrative Medical Center, Inc is a
cooperative of medical health care professionals,
including Clinical Psychologist Dr. Tyree Brinson,
Behavioral therapist Kimberly Nelson, Phd, and
Zola B. Ajanaku, Certified Family Fitness Trainer as
well as Eric Paul Meredith, Registered Dietician.
We’re proud to come together as a collective team to
offer our shared patient a unique comprehensive
team approach to help them live their best life!
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