“Get Your Plate in Shape”

March is National Nutrition Month

Encourage everyone to include healthy foods from all

the food groups!

Start Shaping Your Plate!•Make half your plate fruits and vegetables.

•Make at least half your grains whole.

•Switch to fat-free or low-fat milk.

•Vary your protein choices.

•Cut back on sodium and empty calories from solid fats and added sugars.

•Enjoy your food but eat less.

•Be physically active your way.

Eatright.org

Make Half Your Plate

Fruits &

Vegetables

•Eat a variety & make it colorful – especially dark green, red and orange varieties!

•Strive to have at least one fruit or vegetable at every

meal.

•Let members of the family pick their favorite vegetable & fruit and then plan a meal around their choices.

•Try one new fruit and/or vegetable each week!

Eatright.org

Eatright.org

Add More Whole-Grains

Read The Food Labels

Look for foods made with whole-grains.

Words like whole-wheat/rye/rice flour. Popcorn is a true whole-grain.

Less is more! Fewer ingredients on the label = a generally more natural, authentic food item.

Whole-grain ingredients as the first or second ingredient. The farther down the label with many listed ingredients may not be the best choice.

Eatright.org

Strive to make at least half your cereal, pasta, and brown rice

100% whole-grain.

Switch to fat-free or

low-fat milk

Fat-free or low-fat milk has the same amount of

calcium and other essential nutrients as

whole milk……

……but LESS CALORIES & LESS FAT!

Eatright.org

Eatright.org

Vary Protein Sources

Choose from a variety of protein sources:

NutsBeansEggsTofu

Edamame

At least twice a week, eat:Fish & Seafood

Keep meat and poultry portions lean and to 3 oz per

meal

Eatright.org

Cut back sodium

& empty calories from solid fats

and added sugars

Use This Not ThatDrink water sugary drinks

100% fruit juice fruit-flavored drinks Spices and herbs salt Oils Solid fatsChoose lower sodium foods by reading the labels.

Use herbs and spices to enhance the flavor of food rather than salt. Use basil in pasta dishes. Pop a bay leaf into stews or soups where you want a deep, pungent flavor. Go for dill or lemon grass for a delicate taste. Try small amounts of sage, which has an

intense flavor with pork, poultry or beef. Sprinkle cinnamon, instead of sugar, on oatmeal or other cereals.

Choose fruit as your dessert!

Eat lessUse a smaller plate, bowl and glass.

Keep track of what you eat - write it down.

Know how many calories you should be eating each day. Use your wellness website/health library portion control or ChooseMyPlate.gov.

Limit alcohol:1 drink/day for women 2 drinks/day for men

Eatright.org

Be physically active! Pick activities you like to do

and start at least 10 minutes at a time. Every

little bit helps.

Children and Teens60 minutes or more per day

Adults2 hours and 30 minutes

or more a week

Eatright.org

IdeasHold a healthy recipe contest for employees.

Offer discounts for healthier meals in the cafeteria.

Vending machines - healthy snack options.

Walking meetings

Health Heroes ideas??

Resources

www.eatright.orgwww.nutrition.gov/

http://www.nlm.nih.gov/medlineplus/www.americanheart.org

www.diabetes.org

Thank You!

This has been a WellAdvantage presentation.

We wish you the best of luck in your quest for a healthier lifestyle!

©2012

7543 Main Street, 2nd Floor · Sykesville, Maryland 21784 · www.welladvantage.com · Office: 410-795-7579