1.Draw a plate showing what your average plate looks like. 1.Draw an ideal healthy plate. 2.Is there a difference?

1. Draw a plate showing what your average plate looks like.

1. Draw an ideal healthy plate.

2. Is there a difference?

Build a Healthy Plate

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

• 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

Physical Activity

Recommendation: 60 minutes of moderate to vigorous activity per day

• 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

Benefits of Physical Activity

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?