Download PPoint - West Ada

STUDY FOR
YOUR
QUICK CHECK
Featuring MyPlate and the
2016 Dietary Guidelines
It is the current nutrition
guide published by the United
States Department of
Agriculture (USDA)
It illustrates the five food
groups that are the building
blocks for a healthy diet using
a familiar image – a place
setting for a meal
Federal government issues new dietary guidelines 2:50
Focus on making healthy food &
beverage choices from all 5 food
groups
Eat the right amount of calories
for YOU!
Building a healthier eating style
can help you avoid overweight &
obesity and reduce your risk of
diseases such as heart disease,
diabetes, and cancer.
(#3)
Saturated fat
Trans fat
Sodium
Added sugars
Why would this make a difference?????
•Childhood obesity has more than doubled in
children and quadrupled in adolescents in the past
30 years.
•The percentage of adolescents aged 12–19 years
who were obese increased from 5% (1980) to
nearly 20.6% (2013-2014).
•In 2012, more than one third of children and
adolescents were overweight or obese.
Updated info 3/2016
SORT THE FOODS INTO THE
CORRECT FOOD GROUPS
This activity looks easier
than it really is!
Grains
rice
tortilla
cereal
toast
oatmeal
Veggies
Tomato
spinach
zucchini
corn
sweet potato
Fruits
(Tomato)
kiwi
mango
orange juice
raisins
Strawberries
Dairy
yogurt
pudding
choc milk
cheese
Protein
Empty
Calories
peanut butter soda
salmon
candy bar
grilled chicken
potato chip
Black beans
Kool-Aid
eggs
mayo
butter
Start with…….
MAKE HALF OF YOUR PLATE
FRUIT & VEGETABLES!
Includes any fruit or 100% fruit juice
Try to focus on WHOLE fruits for more fiber.
Most are naturally low in fat, sodium and calories.
Fruits are sources of many essential nutrients including:
potassium; dietary fiber, vitamin C, and folate.
As part of a healthy diet fruit may:
- reduce risk for heart disease
- reduce the risk of obesity
- reduce the risk of type 2 diabetes.
- protect against certain types of cancers
Provide dietary fiber which helps keep our digestive
systems healthy
Fruits provide our bodies with vitamins & minerals
MAKE HALF OF YOUR PLATE
FRUIT & VEGETABLES!
Focus on VARYING your veggies Most are naturally low in fat and calories.
None have cholesterol.
When you dip your veggies in sauces it may add fat,
calories or cholesterol!!!!
Vegetables may provide dietary fiber, potassium, Vitamin
A, Vitamin C and potassium.
As part of an overall healthy diet, vegetables may:
- reduce the risk for heart disease
- reduce the risk of type 2 diabetes.
- reduce the risk of obesity
- protect against certain types of cancers
Vegetables help our eyes stay healthy.
 Provide dietary fiber which helps keep our digestive
systems healthy
MAKE AT LEAST HALF OF YOUR
GRAINS WHOLE!
2 groups: Whole Grains and Refined Grains
WHOLE GRAINS
Contain the entire grain
kernel – the bran, germ, and
endosperm.
Examples include:
Whole wheat bread, wholewheat flour, oatmeal, brown
rice.
MAKE AT LEAST HALF OF YOUR
GRAINS WHOLE!
REFINED GRAINS
Milled – remove bran and germ
 Gives grains finer texture
 Improves shelf life
 Removes dietary fiber, iron, and many B vitamins
Examples: white flour, white bread, white rice
Most are enriched – vitamins and minerals added
back in, but NOT dietary fiber.
Grains give us energy and whole grains keep our digestive
system healthy.
Eating grains, especially whole grains as part of a healthy
diet may
- reduce the risk of some chronic diseases:
heart disease, obesity, neural tube defects during
fetal development.
VARY YOUR PROTEIN CHOICES
 All foods made from meat, poultry, seafood, beans and
peas, eggs, processed soy products, nuts and seeds are
part of the Protein Foods Group.
(Beans and peas are also part
of the Vegetable Group.)
Try main dishes made with beans and seafood
Proteins provide calories & help build & repair
muscles, bones, and other body parts.
Proteins serve as the “building blocks” for: bones,
muscles, cartilage, skin, blood, enzymes, hormones
and vitamins.
The nutrients in proteins serve a variety of functions
in the body: they help release energy; carry oxygen
in the blood; help build tissues; and many more.
(#20)
Choose non-fat or 1%
(milk & yogurt)
 All fluid milk products and many foods made from milk
are part of this good group.
 1% or non-fat provides the
necessary calcium, minus
the saturated fats.
Dairy foods help build strong teeth and bones.
Eating/drinking dairy products is linked to improved bone
health – especially during childhood and adolescence.
Eating/drinking dairy products may also reduce the risk
of some diseases (osteoporosis; heart disease; type 2 diabetes).
Foods to Increase
Make half your plate fruits & vegetables.
(choose red, orange & dark green veggies)
Make at least half your grains whole.
Switch to low-fat (1%) or fat-free (skim) milk
& yogurt. (same calcium but less calories & saturated fat)
Vary your proteins
Foods to Reduce
Choose foods that have less sodium.
Stay away from added sugars in foods & drinks.
Try to reduce your saturated fat intake.
About ¾ of the population has an eating pattern
that is low in fruit, vegetables, dairy and oils.
More than half of the population is meeting or
exceeding grain and protein
Most Americans exceed the recommendations for added
sugars, saturated fats, and sodium.
Most Americans are consuming too many calories.
Any-Time
Sometimes
Think before you eat… is it worth the calories?
MAKE
1 NUTRITION GOAL
Be Specific!!!
Breakfast
Snacks
Vegetables
Portion control
Drink water
Fruit
(#27)