The Basics of the New MyPlate. Introduction o Vegetables o Fruits o Grains o Proteins o Dairy August 2011PBRC PPT43 2.

The Basics of the New

MyPlate

IntroductionoVegetablesoFruitsoGrainsoProteinsoDairy

August 2011 PBRC PPT43 2

Selected messagesBalancing Calories•Enjoy your food, but eat less.•Avoid oversized portions.Foods To Increase•Make half your plate fruits and vegetables.•Switch to fat-free or low-fat (1%) milk.•Make at least half your grains whole grains.Foods To Reduce•Compare sodium in foods.•Drink water instead of sugary drinks.


Vegetables


Vegetable subgroups• Dark-green vegetables: broccoli; spinach;

romaine; collard, turnip, and mustard greens. • Red and orange vegetables: tomatoes, red

peppers, carrots, sweet potatoes, winter squash, and pumpkin.

• Beans and peas: kidney beans, lentils, chickpeas, and pinto beans.

• Starchy vegetables: white potatoes, corn, and green peas.

• Other vegetables: iceberg lettuce, green beans, and onions.


Vegetables• Vary your veggie choices.• Think vegetables first.• Try crunchy vegetables.• Add vegetables to your diet.• Use dried beans and lentils.• Eat your greens.


Vegetables• Buy fresh vegetables in season.

• They cost less and are likely to be at their peak flavor.

• Stock up on frozen vegetables .• Buy vegetables that are easy to prepare.• Look for the serving size and number of

cups that the package will provide.• Use the label to determine if the packaged

vegetable contains any added fats or sodium.


VegetablesPortions size of vegetables:•1 cup equivalent is:

• 1 cup raw or cooked vegetable or fruit; • ½ cup dried vegetable; • 1 cup vegetable juice; • 2 cups leafy salad greens.


Vegetables on the Food Label• Look for the serving size and number of cups that the package will provide.

• Use the label to determine if the packaged vegetable contains any added fats or sodium.


Fruits


FruitsAdd fruits by including fresh fruit at each meal and eating them as for snacks•At breakfast•At lunch •At dinner•For snacks•For dessert


Remember, fruits are nature’s Dessert.

Fruit - Some Healthful Tips• Increase your potassium, folate and fiber

intake by eating fruit.


Potassium:Dried fruitBananasCherriesGrapefruitMelonsOrange juice

Fiber: PearRaspberriesBlackberriesPrunesFigsApplePumpkin

Folate:BlackberriesBoysenberriesGuavaMangoOrangePapaya

Fruit - Some Healthful Tips• Add fruit to foods.• Use seasonal fruit.• Use dried fruit.


• Buy fresh, canned fruit in its own juice, or frozen fruits without added sugars.

• Keep a bowl of whole fruit within eyesight.

• Refrigerate leftovers.

Fruits• Choose whole fresh fruit, canned fruit in its own juice, or frozen fruits without added sugars.

• Remember to choose packaged fruits that do not have added sugars.


Fruits• Portions sizes for fruit are: • 1 cup equivalent is: • 1 cup raw or cooked fruit; • ½ cup dried fruit; • 1 cup fruit juice.


Fruit - On the Food Label• Check the label on canned fruit and pre-cut fruit to make sure that it doesn’t have added sugar.

• When you are choosing fruit juices, make sure that they are 100% juice and look for the fiber and potassium content. A good juice, like 100% orange juice, should contain 400 milligrams of potassium.


Grains


Grains - Some Healthy Tips• Make at least half

your grains whole.• Add whole grains to

your diet by choosing different:• Cereals• Breads• Rice • Popcorn


Try different types of

whole grains

Grains• Grains are full of many nutrients.• Choose grains for breakfast and eat them as

snacks

• Some examples include:• Ready-to-eat, whole grain cereals, such as

toasted oat cereal, for breakfast or a snack

• Popcorn, a whole grain, for a healthy snack when it has little or no added salt and butter.

• Whole-grain chips, such as baked tortilla chips for a snack

• Whole-grain flour or oatmeal can be used when making cookies or other baked treats for a healthier treat.


Grains on the Food Label• Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:


o Brown riceo Bulguro Graham flouro Oatmeal

o Whole oatso Whole ryeo Whole wheato Wild riceo Whole-grain corn

Grains• Portion sizes for grains as 1 ounce-equivalent are:

• 1 one-ounce slice bread; • 1 ounce uncooked pasta or rice; • ½ cup cooked rice, pasta, or cereal; • 1 tortilla (6" diameter); • 1 pancake (5" diameter); • 1 ounce ready-to-eat cereal (about 1 cup cereal

flakes).


Dairy


DairyPortion size 1 cup equivalent is: 1 cup milk, fortified soy beverage, or yogurt; 1½ ounces natural cheese (e.g., cheddar); 2 ounces of processed cheese (e.g., American).


Dairy Foods - Some Healthful Tips• Include dairy foods and other calcium sources at each meal.

• Order milk as a beverage instead of soft drinks when you eat out.

• If you normally drink whole milk, switch gradually to reduced fat (2%), then to low-fat (1%), and finally fat-free (skim).


DairyGet your calcium rich foods: •All fluid milk products.

• Most Dairy Group choices should be fat-free or low-fat.

•Cheese•Soymilk cheeses •Lactose-free milk •Calcium-fortified soymilk (soy beverage) •Foods made from milk that retain their calcium content are part of the group.


Dairy• Add fat-free or low-fat milk instead of water to oatmeal and hot cereals

• Have fat-free or low-fat yogurt as a snack

• Make a dip for fruits or vegetables from yogurt

• Make fruit-yogurt smoothies in the blender

• Top cut-up fruit with yogurt for a quick dessert

• Top casseroles, soups, stews, or vegetables with low-fat shredded cheese.


Dairy• Check for calcium content. The dairy serving that you choose should supply 30% of the Daily Value for calcium.

• Choose the lower fat versions of the dairy products.


Proteins


Pictures: Utah Extension; More Matters

ProteinsGo lean with protein.•Increase your servings of fish, dry beans, eggs, and nuts.Other protein sources:•White, black and red beans •Bean burgers •Veggie burgers •Tofu (bean curd made from soybeans) •Tempeh •Texturized vegetable protein (TVP)


Proteins – the leanest choices• The leanest beef cuts include:

• Round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin,chuck shoulder, and arm roasts.

• The leanest pork choices include:• Pork loin, tenderloin, center

loin, and ham.• The leanest poultry choices

are:• Boneless skinless chicken

breasts, and turkey cutlets.


Proteins• Choose extra lean ground beef.

• The label should say at least “90% lean,” but you may be able to find ground beef that is 93% or 95% lean.

• Buy skinless chicken parts, or take off the skin before cooking.• Choose lean turkey, roast beef, ham or low-fat luncheon meats for sandwiches

instead of luncheon meats with more fat, such as regular bologna or salami.


Proteins

• Protein foods, 1 ounce-equivalent is: • 1 ounce lean meat, poultry, seafood • 1 egg• 1 Tbsp peanut butter• ½ ounce nuts or seeds• ¼ cup cooked beans or peas


Proteins – on the label• Meat and poultry are

sources of saturated fat. • Always check the

label when prepared foods contain these protein sources for % daily value if saturated fat to ensure that you stay within the recommended range for the day.


Conclusions• Poor diet and physical inactivity are the most important factors contributing to an epidemic of overweight and obesity in this country. MyPlate is USDA's primary food group symbol, a food icon that serves as a powerful reminder to make healthy food choices and to build a healthy plate at mealtimes.

• It is a visual cue that identifies the five (5) basic food groups from which consumers can choose healthy foods to build a healthy plate. Visit the website—ChooseMyPlate.gov—which contains resources and tools for more specific information about what and how much to eat.


HELI J. ROY, PHD, MBA, RD

Pennington Biomedical Research Center

Division of Education

Phillip Brantley, PhD, Director

Pennington Biomedical Research Center

Steve Heymsfield, MD, Executive Director


The Pennington Biomedical Research Center is a world-renowned nutrition research center. Mission:To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity ResearchExperimental ObesityFunctional FoodsHealth and Performance EnhancementNutrition and Chronic DiseasesNutrition and the BrainDementia, Alzheimer’s and healthy agingDiet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.

The Basics of the New MyPlate. Introduction o Vegetables o Fruits o Grains o Proteins o Dairy August 2011PBRC PPT43 2.

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