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MyPyramid is now …

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… MyPlate

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… MyPlate

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… MyPlate

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… MyPlate

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… MyPlate

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… MyPlate

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MyPyramid’s “Meat & Beans Group” is now the “Protein Group”

MyPlate update

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and MyPyramid’s “Milk Group” is now the “Dairy Group”

MyPlate update

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Choose MyPlate “Menu” of Selected Consumer Messages

1. Balancing calories

2. Foods to increase

3. Foods to reduce

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Choose MyPlate “Menu”

Balancing calories– Enjoy your food,

but eat less

– Avoid oversized portions

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Food is to be enjoyed!

“Food is not nutritious untilits eaten.”   ~ Smarter Lunchrooms 2011

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“Your stomach shouldn’t be a waist (waste) basket.”  ~ Author Unknown

Eat until “not hungry,” not until “full”

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It takes about 20 minutes for stomach to tell your brain you’re full

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20 minutes

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Downsize portion size

The bigger the portion, the more people tend to eat

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“You better cut the pizza in

four pieces, because I’m not hungry enough to eat six.” ~Yogi Berra

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Photo courtesy of National C

ancer Institute

Limit Limit foodsfoodshigh in high in

sodium, sodium, addedadded

sugars, sugars, and and

refined refined grainsgrains

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Photo courtesy of National C

ancer Institute

EatEatmoremore

nutrient-nutrient-densedensefoodsfoods

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Another name fo

r

“nutrie

nt-dense” fo

ods is

“nutrient-ri

ch” foods

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Nutrient-dense foods andbeverages include ALL:

Vegetables/fruitsWhole grainsSeafoodEggsDry beans/peasUnsalted nuts/seedsFat-free/low-fat milk/milk productsLean meats/poultry

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Nutrition Facts Label doesn’t separate “added” & “naturally occurring” sugars

“Added” sugars are sugars and syrups added to foods or beverages during preparation or processing

1 teaspoon sugar = about 4g of added and/or naturally occurring sugar

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Other sugars occur “naturally” in foods like milk, fruit, and some vegetables – they aren’t the “added sugars” that are the concern

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Physical activity and diet important regardless of weight!

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Moderate aerobicactivityincreases breathing and heart rate somewhat

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Vigorous aerobic activity greatly increases heart rate and breathing

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Limit screen time orwatch and workout

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Getactive

10minutes

3timesa day

Short on time?

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You can live as if there’s no tomorrow ...

… but, tomorrow will probably come …

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“If I’d known I was going to live so long, I’d have taken better care of myself.”  ~Leon Eldred

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Choose MyPlate “Menu”Foods toincrease

– Make half your plate fruits and vegetables

– Make at least half your grains whole grains

– Switch to fat-free or low-fat (1%) milk

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Fill half your plate withfruits & veggies

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Pick a variety of vegetables from each vegetable subgroup

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… all cooked beans and peas, for example:

• Kidney beans

• Lentils• Chickpeas• Pinto beans

Did you know: The vegetable subgroup of “beans and peas

(legumes)” includes ...

35 Green peas Green beans

The “beans and peas (legumes)” subgroup does NOT include ...

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At least half your grains should be whole grains

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BranEndosperm

Germ

Whole grains contain the entire grain seed or “kernel”

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Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either:

– 51% of total weight as whole grains OR

– 8g of whole grains

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3 ways to eat half whole grains

2 oz. 100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products

3 oz. 100% whole grains & 3 oz. refined-grain products

6 oz. partly whole-grain products

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Whole 2% 1% Fat-free165

calories125

calories100

calories85

caloriesCalories saved

40 65 80

Switching to fat-free or low-fat (1%) milk makes a difference!

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Choose MyPlate “Menu” Foods to reduce

– Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers

– Drink water instead of sugary drinks

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Groups reduced to 1,500 mg

African Americans ages 2+

Adults ages 51+

People ages 2+with high blood pressure, diabetes, or chronic kidney disease

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Easy ways to reduce sodium Check labels

Avoid adding salt (an exception may be when baking yeast breads)

Eat fresh foods, frozen veggies

Request salt be left off when eating out

Use other seasonings

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Reduce sugar-sweetened beverage intake:

Drink fewer sugar-sweetened beverages

Consume smaller portions

Substitute water, unsweetened coffee and tea, and other beverages with few or no calories

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Remember …

A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits.

Regular physical activity helps maintain calorie balance.

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Resources usedDietary Guidelines for Americans, 2010 http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm

ChooseMyPlatehttp://ChooseMyPlate.gov

Selected Messages for Consumershttp://www.cnpp.usda.gov/Publications/DietaryGuideline/2010/PolicyDoc/SelectedMessages.pdf

DGA2010 Slide Presentationhttp://www.cnpp.usda.gov/DGAs2010SlidePresentation.htm

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Adapted from Presentation developed by:

Alice Henneman, MS, RDahenneman1@unl.edu ● http://food.unl.edu

University of Nebraska-LincolnExtension in Lancaster County

This publication has been peer-reviewed ● June 2011

The University of Illinois at Chicago-Chicago Partnership for Health Promotion (CPHP) is funded by the USDA Supplemental Nutrition Assistance Program to encourage Chicago

families to make healthier food choices, learn to prepare and consume healthier foods

every day and be more physically active. The CPHP is a program of the UIC

Neighborhoods Initiative. The USDA, UIC and CPHP are equal opportunity providers

and employers. www.cphp.uic.edu