Building a Healthy Plate

Overview

• My Plate: How to build a Healthy Plate based on the USDA Dietary Recommendations

• Healthy Eating On a Budget: Tips for cost conscious shoppers

• Healthy Families: How to get your family involved

My Plate

• New Dietary Guidelines from the USDA

• Based on food groups and portion control

What is My Plate?

Little Changes, Big Differences

Building a Healthy Plate

• Make half your plate Fruits and Vegetables

• Switch to skim or 1%

• Make at least half your grains whole grains

• Vary your protein foods

• Keep your food safe to eat

Make Half Your Plate

Fruits and Vegetables

• Vary Veggies and Fruits!

• Eating by the rainbow: Each color has nutrients

• At least 2 Servings of fruit per day

• At least 3 Servings of Veggies per day

Make Half Your Grains Whole Grains

• The color, product name and the product marketing can be very confusing!

• Check the ingredient list: Whole Grain should be #1on the list!

What are whole grains?

Yes Maybe NoWhole grain [name of grain]

Ex: Whole wheat

Stoneground whole [grain]

Brown rice

Oats, oatmeal

Wheatberries

Wheat, or wheat flour

Semolina

Durum wheat

Organic flour

Stoneground

Multigrain (may describe several whole grains or several refined grains, or a mix of both)

Enriched flour

Degerminated

Bran

Wheat germ

Power up with Protein

• Choose lean protein

• Trim fat when possible

• Eat 2 servings of fatty fish per week (canned seafood counts)

• Don’t forget! Protein can also come from eggs, nuts, cheese, peanut butter or tofu.

Calcium from Dairy & other

foods • Drink fat-free

or low fat milk

• Choose low fat yogurt and cheese for snacks

• Get calcium from non-dairy high-calcium foods like dark leafy greens.

Healthy Substitutes

Limit Substitute

Sugary Sodas

Salty Snack Foods

Solid Fat: Butter

Try flavored water, half juice-half water, unsweetened ice tea or

coffee

Healthy trail mix, peanut butter and apples, herb Popcorn.

Season foods with herbs rather than salt.

Cook with Vegetable Oils

My Plate On a Budget

• Plan Ahead! Plan your meals and don’t stray from your list. Make “stretch meals.”

• Cut Coupons Check online, in stores, or in newspapers. Don’t forget to ask!

5 Steps:

•Compare Prices! Find the unit price on the shelf and use it to compare different brands and sizes to find the most affordable option

My Plate On a Budget

•Prepare larger batches: Make more and freeze individual containers to use throughout the week

•“Planned-overs”- Plan to make more. Bring an extra serving to lunch or give your leftovers a reboot in omelets or pasta dishes the next day.

My Plate On a Budget

Cost ConsciousFood Tips

• Buy seasonal!

• Fruits and vegetables that are grown in season and grown in your area are easier to get and less expensive

Some farms markets give double dollars for SNAP participants.

Cost ConsciousFood Tips

• Go Generic!

• Don’t be fooled by the more attractive brand-names. Store brand will always be more attractive to your wallet

Cost ConsciousFood Tips

• Buy in bulk

• It’s almost always cheaper to buy in bulk. Smart choices include family size chicken, steak or fish, and large bags of potatoes or frozen foods.

• If you don’t have the space to store the extra food, consider splitting it with family, friends or a neighbor.

Cost ConsciousFood Tips

• Buy it whole

• Pre-washed and cut fruit and vegetables may be more convenient, but they are often more expensive too.

• Visit the freezer aisle

• Did you know that frozen vegetables and fruits are just as nutritious and usually cheaper than fresh?

Healthy Families• Get the kids

involved!- At the grocery store, in the kitchen.

• Be active- Play at the park, limit TV time.

• Start the day of right with breakfast, and pack a healthy lunch.