NUTRITION EDUCATIONBY: KATIE MORIN

BACKGROUND ON PRESENTER

High School: Hopedale Jr.-Sr. High School Hopedale, Massachusetts

College: Marywood University Scranton, Pennsylvania

Bachelor of Science in Nutrition and Dietetics

Minor in Science

Graduate School Georgia Southern University

Graduate Certificate Program

Dietetic Internship

OBJECTIVES

MyPlate Food Groups MyPlate snack ideas Color Your Plate Eating on Budget Portion Sizes

MYPLATE

Balance calories

Avoid oversized portions

Half Plate should be fruits and vegetables

Choose water instead of sugary drinks

Make at least half of grains whole grains

Switch to fat free or low-fat milk

FOOD GROUPS

Fruit Vegetable Grains Protein Dairy

FRUITS

Any fruit or 100% fruit juice is considered part of the fruit group

Low in fat, sodium and calories

Contain potassium, dietary fiber, vitamin C, and folate

Fruits High in potassium can lower blood pressure Banana, prunes, dried peaches, cantaloupe, honey dew melon, orange juice

Fiber from fruits will help lower cholesterol and risk of heart disease

Most fruits are high in vitamin C which helps with growth and repair of body tissues, wound heeling, and healthy teeth and gums

A diet rich in fruits and vegetables may reduce the risk obesity, and type 2 diabetes

VEGETABLES

Any vegetable or 100% vegetable juice is considered a vegetable Vegetables are naturally low in fat and calories None have cholesterol Important source of potassium, dietary fiber, folate, vitamin A and C Vegetables high in potassium

Sweet potatoes, white beans, tomato products, lima beans, spinach, kidney beans

Help reduce cholesterol and blood pressure Vitamin A keeps eyes and skin healthy Vitamin C helps heal cuts and wounds and keeps teeth and gums

healthy Also aids in iron absorption

GRAINS

Any food from wheat, rice, oats, cornmeal, barley and cereal grains Bread, pasta, oatmeal, breakfast cereals, tortillas, grits

Whole Grains Contain entire wheat kernel (bran, germ, and endosperm)

Examples: whole wheat flower, oatmeal, brown rice, whole cornmeal

Refined grains Grains have been milled

Gives grains a finer texture to improve shelf life

Removes dietary fiber, iron and many B vitamins

Examples: white flower, de-germed cornmeal, white bread and white rice

High in Fiber and B Vitamins

B Vitamins help with metabolism and create a healthy nervous system

Whole grains are sources of Magnesium and selenium which help build strong bones

Eating whole grains may help with weight management

Eating grain products before and during pregnancy helps prevent neural tube defects during fetal development

PROTEIN

Foods from meat, poultry, seafood beans and peas, eggs, processed soy products, nuts and seeds are all forms of protein

Try to consume 8 oz. of seafood per week Contributes to prevention of heart disease

Smaller amount is recommended for young children

Examples of fish with low mercury levels: salmon, herring, oysters

Protein contains B vitamins, vitamin E, iron zinc and magnesium Iron carries oxygen to blood

Magnesium builds bones and releases energy from muscles

Zinc builds a strong immune system

Building blocks for bones, muscles, cartilage, skin and blood

DAIRY

All fluid milk products and many foods that contain milk are part of this food group

Milk products contain calcium which builds strong bones and teeth

Dairy products high in potassium Yogurt, milk, and soymilk

Contain vitamin D which maintains proper levels of calcium and phosphorous

This helps build and maintain bones

Intake of dairy products during childhood are crucial when bone mass is being built

Choose fat-free or low-fat choices from the dairy group

MYPLATE SNACK TIPS FOR PARENTS

Slice veggies to save time Offer whole wheat breads, popcorn, and whole wheat cereals that are

high in fiber and low in sugar Focus on eating lean proteins

Low sodium deli meats, unsalted nuts, eggs

Watch the portion size Use snack sized bags to control serving sizes

Convenience foods can be healthy Single serving container of yogurt or string cheese can subdue hunger

Keep Healthy foods out in the open Fruit bowl instead of cookie jar on the counter

COLOR YOUR PLATE

Half your plate should be fruits and vegetables

Different ways to incorporate fruit and vegetables into a meal Grill fruits and vegetables such as pineapple, mushroom, carrots, potatoes, etc.

Add vegetables to a casserole or a pasta dish

Mix up your salad

Add shredded carrots, strawberries, mandarin oranges, or sweat peas

Choose fresh fruit for dessert

Get creative with stir-fry

Add vegetables to any sandwich

Add apples, bananas, blueberries or pears to your favorite muffin recipe

Fruit smoothies are delicious, easy and versatile

EATING ON A BUDGET

Plan before you go to the grocery store Check the newspaper, online and at the store for coupons Buy in Bulk Buying fresh fruits and vegetables in season can lower cost

If you don’t use them right away consider freezing them and using at a later time

Convenience food costs more Frozen meals, pre-cut vegetables, and instant rice are more expensive than

preparing or making things from scratch

Beans are a less expensive protein that are available all year round Prepare large batch of recipes and freeze individually to eat throughout the

week

PORTION SIZE: FRUIT RECOMMENDAITONS

PORTION SIZE: VEGETABLE RECOMMENDATIONS

PORTION SIZE: GRAIN RECOMMENDATIONS

PORTION SIZES: PROTEIN RECOMMENDATIONS

PORTION SIZES: DAIRY RECOMMENDATION

FACTORS EFFECTING PORTION SIZES

Large Plates

FACTORS EFFECTING PORTION SIZE

Eating while watching television

FACTORS EFFECTING PORTION SIZE

Eating in Large Groups

FACTORS EFFECTING PORTION SIZE

Eating out at restaurants

RESOURCES

ChooseMyPlate.gov

http://choosemyplate.gov/healthy-eating-tips/ten-tips.html