Get Moving!

WELCOME!

Academy of Nutrition and Dietetics Complete Guide to Nutrition Book

Educator Guide

MyPlate Poster

Easel, Easel Paper, & Markers

Food Pictures

MATERIALS

GET MOVING!

DIETARY GUIDELINES

& MyPlate

Developed by the Department of Health and Human Services (HHS) and the USDA

New guidelines are released every five years

Latest release ~ 2010

Promotes health and reduced risk of chronic disease

Based off latest research on food and nutrition

DIETARY GUIDELINES for AMERICANS

Balancing Calories

Foods to Increase

Foods to Decrease

Building Healthy Eating Patterns

DIETARY GUIDELINES for AMERICANS

BALANCING CALORIES

Enjoy your foods, but eat less.

Avoid oversized portions.

Eat less calories than you burn through daily physical activity.

BALANCING CALORIES

FOODS TO INCREASE

Eat a variety of nutrient-packed foods every day

Make half your plate fruits and vegetables

Make at least half your grains whole

Switch to fat-free or low-fat milk and milk products

FOODS TO INCREASE

MAKE HALF YOUR PLATE

FRUITS AND VEGETABLES

Fruits and vegetables are great sources of vitamins and minerals

Eat a variety of fruits and vegetables in a variety of colors

Consume 2 cups of fruit and 2.5 cups of vegetables daily

MAKE HALF YOUR PLATE FRUITS AND VEGETABLES

MAKE HALF YOUR GRAINS

WHOLE GRAINS

Whole grains are great sources of fiber

They contain important vitamins and minerals

Consume at least 3 ounces of whole grain foods daily

MAKE AT LEAST HALF YOUR GRAINS

WHOLE GRAINS

CHOOSE FAT-FREE or LOW-FAT MILK and MILK

PRODUCTS

Milk is a great source of calcium

Calcium is essential for healthy bones & teeth

Consume 3 cups of fat-free or low-fat milk and milk products daily

USE FAT-FREE or LOW-FAT MILK and MILK PRODUCTS

FOODS TO REDUCE

Sodium

Added Sugars

Solid Fats

Alcohol

FOODS TO REDUCE

REDUCE SODIUM INTAKE

Choose foods with a lower sodium content

Too much sodium can lead to high blood pressure

Consume less than 2,300 mg of sodium daily

At risk populations should limit sodium intake to 1,500 mg daily

REDUCE SODIUM INTAKE

Reduce added Sugars

MAKE YOUR CALORIES COUNT

Limit foods and drinks with added sugar

Sugar supplies excess calories and few nutrients

Excess sugar can contribute to weight gain and tooth decay

Drink water instead of sugary drinks sports drinks, fruit drinks, and soda

MAKE YOUR CALORIES COUNTReduce added Sugars

LIMIT FAT INTAKE

Diets high in saturated fat, trans fat, and cholesterol have been linked to heart disease

Limit total fat intake to 20-35% of your total calories.

Consume less than 10% of your calories in saturated fat

Eat less than 300 mg of cholesterol daily

LIMIT FAT INTAKE

LIMIT ALCOHOLIC BEVERAGE INTAKE

Alcohol provides a lot of calories but very few nutrients

Limit alcohol consumption

One drink a day for womenTwo drinks a day for men

LIMIT ALCOHOLIC BEVERAGE INTAKE

BUILDING HEALTHY EATING

PATTERNS

Meet nutrient needs at an appropriate calorie level.

Account for all foods and beverages consumed and assess how they fit within a healthy eating pattern.

Follow food safety recommendations when preparing foods.

BUILDING HEALTHY EATING PATTERNS

MyPlate

MyPlate

NUTRITIONUnderstanding how food

nourishes your body

Nutrition is important for every stage of your life.

Nutrition helps infants, children, and teens grow, develop, and learn.

Nutrition helps ensure a healthy pregnancy and promotes successful breastfeeding

Healthy eating can help lower your risk for diseases:

Heart Disease Cancer Type 2 Diabetes Stroke Osteoporosis

NUTRITION

PHYSICAL ACTIVITY

WHY BE ACTIVE?

Weight maintenance/weight loss

Less risk for health problems

Stronger Bones

Stronger Muscles

More Endurance

WHY BE ACTIVE?THE BENEFITS

Better Mental Outlook

Stress Relief and Better Sleep

Better Coordination and Flexibility

Injury Protection

Improve self-esteem and feel younger longer

WHY BE ACTIVE?THE BENEFITS

OBESITY

Obesity has become a problem in the United States over the last few decades.

Increased consumption of foods high in calories and low in

nutrients

Lack of physical activity

Why?

OBESITY

HOW TO BE ACTIVE

Aerobic Activity Helps improve, heart and lung fitness

Resistance, Strength Training, and Weight-bearing Activity Helps build and maintain bones and muscles

Balance and Stretching Activity Helps reduce the risk of injury by enhancing physical stability

and flexibility.

Note: Men over age 40 and women over age 50 need to check with their doctor, before beginning a new physical activity regimen.

HOW TO BE ACTIVE

Moderate Physical ActivityBrisk WalkingHikingDancingModerate Yard Work Cleaning House

STRENUOUS ACTIVITYModerate and Vigorous

Vigorous Physical Activity

High intensity AerobicsWeight liftingClimbing stairsCompetitive sports (basketball, soccer, volleyball)

Bicycling uphillRunning/joggingHeavy yard work (shoveling snow, chopping wood)

STRENUOUS ACTIVITYModerate and Vigorous

Adults At least 30 minutes ~ moderate activity ~ 5 or more days a

week 60-90 minutes to prevent weight gain or maintain weight

loss

Children and Teenagers 60 minutes of active play each day

Television Children under 2 years

Should not watch TV at all Children 2 years and older

No more than two hours of TV a day

HOW MUCH ACTIVITYDO WE NEED?

BEING SAFE WHILE

BEING ACTIVE

Warm up and Cool down3-5 minutes at the beginning and end of any activity

Examples Walking slowly Stretching

BEING SAFE WHILE

BEING ACTIVE

Starting a new activityStart at an easy pace

Increase time or distance gradually

BEING SAFE WHILE

BEING ACTIVE

Water

Keep your body well hydrated

Drink water before, during, and after exercise

BEING SAFE WHILE

BEING ACTIVE

Equipment

Wear proper and protective equipment and clothing

Only use equipment in proper working condition

BEING SAFE WHILE

BEING ACTIVE

Listen to your body!

BEING SAFE WHILE

BEING ACTIVE

Review Entry Paperwork

Review list of Families

Learn how to choose healthy foods for your family.

Learn how to be active with the whole family.

BENEFITS OF THIS CLASS!