Top Banner
By: Mark Benak My Plate www.choosemyplate.gov 9 th -12 th grade Health class
22

By: Mark Benak

Feb 23, 2016

Download

Documents

babu

By: Mark Benak. My Plate. 9 th -12 th grade Health class. www.choosemyplate.gov. T ips for better nutrition. Add more vegetables to your day. Focus on fruits. Make half your grains whole. Eat and drink more fat-free or low-fat dairy foods. Variety of proteins. Less salt and sodium. - PowerPoint PPT Presentation
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript

www.choosemyplate.gov

By: Mark Benak

My Platewww.choosemyplate.gov9th-12th grade Health class Tips for better nutritionAdd more vegetables to your day.Focus on fruits.Make half your grains whole.Eat and drink more fat-free or low-fat dairy foods.Variety of proteins.Less salt and sodium.Make better beverage choices.Build a healthy meal.Add more vegetablesProvides necessary vitamins and minerals.Most are low in calories.

How to add more vegetables1. Discover fast ways to cook- cook fresh or frozen vegetables in a microwave for a quick and easy dish to add to a meal.2. Be ahead of the game- cut up your favorite vegetable and have them ready in a bag to eat when time is limited or enjoy your cut up vegetables on a salad.3. While youre out- When ordering, ask for a side dish of vegetables or a side salad instead of the typical fried side dish.4. Try something new- Choose a new vegetable to try. You never know what you may like.Focus on fruitsPeople who eat more fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

How to add more fruitsKeep visible reminders- Keep a bowl of whole fruit on the counter, table, or in the refrigerator.Include fruit with breakfast- Top your cereal or yogurt with bananas, strawberries, or peaches. Drink 100%juice. Snack on fruits- Dried fruits make great snacks. They are easy to carry and store well.

Make half your grains wholePeople who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples.

How to make half your grains wholeMake simple switches- Eat whole wheat bread or bagels instead of white. Brown rice instead of white rice.Whole-wheat pasta.Whole-wheat macaroni in macaroni and cheese.

Fat-free or low-fat dairy foodsDairy group- milk, yogurt, cheese, and fortified soymilk.They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life.

Fat-free or low fat dairySkim the fat- Drink skim or 1% milk. Cheese choices- Look for reduced-fat or low-fat on labels.Beware of sweeter choices- Flavored milk, fruit yogurts, frozen yogurt all have added sugar that are not needed.

Variety of proteinsInclude animal (meat, poultry, seafood, and eggs) Plant (beans, peas, soy products, nuts, and seeds) sources.

How to have a variety of proteinsExperiment- Try different protein dishes.Adding to dishes- Add beans, peas, nuts, or seafood to dishes. Have an egg- Add an egg a day.

Less salt and sodiumSalt plays a role in high blood pressure.Sodium intake for 1 day should be 2,300 milligrams or 1 teaspoon of salt.

How to reduce salt and sodium intakeThink fresh- Most sodium is found in processed foods. Fresh foods are generally lower in sodium.Vegetables and Fruits- Eat more vegetables and fruits because they are naturally low in sodium.Read the label- Read the nutrition labels on foods to pick ones low in sodium.

How to reduce salt and sodium intakePay attention to condiments- soy sauce, ketchup, pickles, olives, salad dressings, and seasoning packets are high in sodium. Boost potassium intake- may help to lower blood pressure. Potatoes, beet greens, tomato juice, beans, and bananas.

15Make better beverage choicesWhat you drink is just as important as what you eat.

How to make better beverage choicesDrink water- soda, energy, or sports drinks contain a lot of sugar which provides more calories than needed. Easy access- make water, low-fat or fat-free milk, and 100% juice an easy option in your home. Dairy- Drink low-fat or fat-free milk. Each milk offers the same vitamins and nutrients but the calories go up when you drink 2% milk or whole milk. How to make better beverage choicesWater on the go- Have a clean reusable bottle to keep filling up with water to sip on throughout the day.Check the facts- Read nutrition labels at the grocery when buying beverages. Check for total sugars, fats, and calories.

Build a healthy mealThink about how you can adjust the portions on your plate to get more of what you need without too many calories.

How to build a healthy mealMake half your plate veggies and fruits- They contain nutrients and help promote good health. They are also low in calories. Add lean protein- Choose lean beef, chicken, turkey, beans, or tofu. Make seafood twice a week on your plate. Include whole grains- At least half your grains should be whole. Look for 100% whole grain foods. How to build a healthy mealDont forget the dairy- Pair your meal with a cup of fat-free or low-fat milk.Avoid extra fat- Avoid heavy gravies or sauces.

Nutrition