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Foundations of Nutrition: MyPlate California Healthy Kids Resource Center (C.H.K.R.C.) Welcome to the Foundations of Nutrition: MyPlate training. MyPlate is the food guidance icon developed by the United States Department of Agriculture (U.S.D.A.) to help consumers make healthier food choices. This training was developed with funding from the Network for a Healthy California and includes material developed by the U.S.D.A. Center for Nutrition Policy and Promotion. It is designed for nutrition education program coordinators, teachers, school and after school staff, and others providing programs that build youth skills and positive nutrition and physical activity behaviors. It will take about 30 minutes to complete, so let's get going! 1 MyPlate Training Objectives Following this training you will be able to: • Identify the MyPlate recommendations and how they compare to prior recommendations. • Use the MyPlate key messages to create a healthy diet and active lifestyle. • Access lessons and resources to bring MyPlate messages to your students. Let’s start with the objectives for the training. By the end of this training you will be able to: identify the basic recommendations of the MyPlate Food Guidance System and how they compare to prior recommendations, apply these recommendations to create a healthy diet and active lifestyle, and access resources to take these recommendations into your classroom or after school program. 2 The Purpose of Food Guidance Promote the right balance of nutrients and activity to maintain good health and prevent disease. nutrients activity sugar and solid fats sedentary behaviors Source used: Davis, C. and Saltos, E. Dietary Recommendations and How They Have Changed Over Time. What is the purpose of food guidance? Approximately 100 years ago, the first dietary recommendations were developed due to the discovery of nutritional deficiency diseases such as iron deficiency anemia and scurvy, which is caused by vitamin C deficiency. Dietary guidance aimed to help people get enough nutrients from their food choices to prevent nutritional deficiencies. Food guidance continues to evolve with changes in food consumption and activity patterns, advances in nutrition science, and a growing understanding of the relationship between poor nutrition and chronic disease rates. Today, instead of problems due to nutritional deficiencies, many Americans face illnesses related to excessive dietary intake of sugar, salt, and solid fats as well as lack of physical activity. The U.S.D.A. issues dietary recommendations to guide Americans to the right balance of nutrients and activity to promote lifestyles that maintain good health and prevent disease. 3 The Evidence Behind Food Guidance The U.S.D.A. and the United States Department of Health and Human Services review and update dietary guidance every five years to stay current with Americans’ eating trends and the related health consequences. Updates are published in a scientific report called the Dietary Guidelines for Americans. Health professionals and federal and state governments use these guidelines as the foundation for nutrition education, school meal program planning, and health promotion programs to ensure that messages and materials are consistent and based on current scientific research. The MyPlate icon and key messages are based on the 2010 Dietary Guidelines for Americans. For more information about the 2010 Dietary Guidelines, see the resources section at the end of this training. 4 U.S.D.A. Food Guidance Icons 1992 Food Guide Pyramid 2005 MyPyramid 2011 MyPlate The Food Guide Pyramid, developed in 1992, was the first graphic to use a pyramid to relate nutrient needs to foods. The Food Guide Pyramid was updated to MyPyramid in 2005. The 2005 guide included an interactive Web site to personalize recommendations, an emphasis on nutrient dense or healthier foods within each food group, and suggestions to promote physical activity. The U.S.D.A.'s new food guidance icon, MyPlate, replaces MyPyramid as the government's primary food group symbol. MyPlate is designed to be a simple visual reminder for Americans to build a healthy plate, consistent with the 2010 Dietary Guidelines for Americans. 5 MyPlate: What is New? This may be the first time that you have seen MyPlate. How does it differ from MyPyramid? What do you think of MyPlate as a visual tool to help people make healthier food choices? Take a minute to compare and contrast the two images. What changes do you see? The shape and image of the new MyPlate icon get your attention and are more straightforward than the two pyramid icons. In light of skyrocketing obesity rates and diet-related chronic diseases, the 2010 Dietary Guidelines Report recommended that the U.S.D.A create a new icon to communicate the principles of a healthy diet in a practical way. Consumer testing showed that MyPlate is an effective visual cue to translate recommendations using familiar mealtime symbols. In addition to the new shape, the food groups have been simplified. MyPlate calls the former MyPyramid Meat & Beans Group the Protein Group, and the MyPyramid Milk Group is now called the Dairy Group. Other features remain the same, such as the number of food groups and the colors representing the food groups. Let’s take a closer look at the food groups. 6 Get a Variety of Nutrients from the MyPlate Food Groups fiber, iron, B vitamins vitamins minerals fiber phytonutrients calcium vitamin D protein iron zinc protein MyPlate includes five food groups to guide selection of a healthful variety of foods. Choosing foods from each of the food groups and a variety of foods from within the same food group ensures you get the nutrients you need for maintaining good health. As you can see, different food groups provide different nutrients that our bodies need. The fruits and the vegetables groups provide a variety of essential vitamins and minerals for immune function and growth and repair of our bodies, and important phytonutrients such as beta-carotene that results in the bright orange color found in carrots. Phytonutrients are found in other dark and brightly colored produce. Together with other nutrients, these compounds appear to provide health-protecting qualities, such as keeping the eyes healthy and reducing inflammation. The dairy group provides calcium, vitamin D, and protein. Grains provide carbohydrates and B vitamins for energy, while the protein group supplies zinc, iron and protein for building muscles and many other tissues in our bodies. 7 Putting the Food Groups to Work Your friends take you to dinner, the menu choices sound delicious, and you think back over the day as you choose a menu item. For breakfast you had a pastry, milk, and a juice drink. For lunch you had instant noodles and an apple, and for a snack an energy bar. Choose a menu item that best balances the day by adding more food group variety: 1. Grilled steak sandwich with savory barbeque sauce 2. Pasta with white sauce, fresh grated cheese, and garlic bread 3. Grilled vegetables and chicken, fruit skewers, and brown rice Because no one food contains all the nutrients you need, the first step to building a healthy plate is to select foods throughout the day and week from the different food groups. Let’s apply what you just learned about including foods from a variety of food groups. It was a busy Friday. You grabbed a toaster pastry, a glass of milk and a juice drink for breakfast. For lunch, you had an instant noodle soup and an apple followed later in the day with an energy bar. Your friends surprise you by taking you to dinner. Which menu choice best balances the day’s food consumption with a variety of foods from each of the food groups? 1. Grilled steak sandwich with savory barbeque sauce 2. Pasta with creamy white sauce, fresh grated cheese, and garlic bread 3. Grilled vegetables and chicken, fruit skewers, and brown rice Use the next slide to visualize your day’s food choices and to help answer this question. 8 Consider Your Day’s Food Choices Which food groups need attention? Choose the best dinner option. Look at the plate to determine which food groups are represented with your day’s food choices. Do you notice any gaps? Respond to the gaps. Select a dinner choice that provides variety by filling in the missing food groups. Filling half of the plate with fruits and vegetables also matches the MyPlate image recommendations and increases nutrients while keeping total fat low. 9 The Best Answer The grilled chicken and vegetables, fruit skewers, and brown rice is the better choice because it provides: • Missing food groups– vegetables and protein food groups. • Fills half the plate with fruits and vegetables. The best answer is grilled chicken and vegetables, fruit skewers, and brown rice, because your day was missing foods from the vegetables group and the protein group. The vegetables, fruit, and brown rice improve the variety of the day’s food choices and fill the plate with fruits and vegetables proportioned to fill half of your plate. The pasta, cheese, and garlic bread meal does not improve the variety of food groups; this meal simply adds more foods from the grains and dairy groups. The steak sandwich with savory barbeque sauce option provides an item from the protein group, but it does not include vegetables, one of the other missing food groups. Are you wondering about the energy bar and toaster pastry? The energy bar may have protein, vitamins, and minerals, yet, another key recommendation of MyPlate is to get nutrients from foods instead of supplements. Energy bars are considered supplements; as well-designed as they claim to be, they do not have the variety of vitamins and minerals found in fresh fruits and vegetables. Scientists are still discovering nutrients in foods and learning about their role in health. Although the toaster pastry is considered a grain, it is also high in fat and added sugar. Guidance for limiting high-fat and highsugar foods are addressed by the MyPlate key messages. Let’s take a closer look. 10 More than a Food Icon Choose MyPlate Key Messages • Balancing Calories • Foods to Increase • Foods to Reduce In addition to the MyPlate icon, there are three categories of key Choose MyPlate consumer messages. They include: • Balancing Calories, • Foods to Increase, and • Foods to Reduce. Thinking about these three messages as you choose foods to build your plate will help to improve the quality of your diet, maintain a healthy body weight, increase your fitness level, and reduce your risk of chronic disease. Let’s find out how these key messages can be used to build a healthy plate and practice other healthy behaviors. 11 Key Message Number 1 Balancing Calories An adult or child who is maintaining a healthy body weight is balancing calorie intake with physical activity. Unfortunately, many Americans are not maintaining a healthy body weight because of excessive calorie intake and lack of physical activity. The MyPlate message for balancing calories emphasizes finding the right amount of calories to maintain a healthy weight and to fuel activity. Consuming extra calories can really add up. One hundred extra calories each day for one year is 36,500 calories. Since 3,500 calories equals approximately one extra pound, that 100 extra calories can lead to gaining 10 extra pounds per year. On the other hand, trimming 100 calories per day, for example drinking eight ounces of 1 percent milk instead of eight ounces of whole chocolate milk, may result in a 10-pound weight loss over a year. 12 Get a Personalized Plan One way to start balancing your plate is to go to http://www.ChooseMyPlate.gov and select the Super Tracker option to create a personalized plan that considers your caloric needs and food group recommendations based on gender, age, and activity level. 13 Personalized Plans for Marta and Kevin Marta This 2,400 calorie plan is for a 37 year old female, 5 feet 5 inches tall, 145 pounds, and physically active more than 60 minutes a day. This 2,800 calorie plan is for a 24 year old male, 5 feet 10 inches tall, 165 pounds, and physically active 30 to 60 minutes a day. Kevin Let’s take a look at how gender, age, weight, and activity impact how much food and how many calories to consume each day. Here are Marta and Kevin. Marta is 37 and is 5 feet and 5 inches tall, weighs 145 pounds, and exercises for more than 60 minutes a day. Her friend Kevin is 24 and is 5 feet and 10 inches tall, weighs 165 pounds, and exercises for 30 to 60 minutes every day. How do the recommended calories and number of servings of each food group differ? Both individuals still need foods from every group and the same amount of foods from the dairy group. The total calories and the number of servings of foods from the other four groups are larger for Kevin than for Marta. To get a better idea of which foods Kevin and Marta could include and the food portions equivalent to one cup and one ounce, select the How Much Do You Eat? handout link. Go to the Choose MyPlate Web site to access specific recommendations for your age, height, weight, and activity, and the amounts of each food group that equal a portion. The Web site includes several other online tools to learn about food groups and analyze your diet to stay in balance. Tracking calories and food groups is one way to maintain caloric balance. Two other strategies are enjoying food while eating less and avoiding oversized portions. 14 Enjoy Your Food, but Eat Less 8 in 10 Americans say they often overeat Slow down and pay attention to feelings of hunger and fullness to guide you Sources: Pew Research Center (April 2006) and Science Daily (November 2009). About eight in ten Americans say they often overeat. Eating too fast or when your attention is elsewhere can easily lead to eating too many calories. Research shows that eating while watching television leads people to eat 40 percent more food. What kinds of circumstances may lead you to overeat? Do you eat when you aren’t hungry or wait until you are starving and gobble your food down? Are you aware of when you become full or do you often eat past fullness? Awareness is really the key. Slow down and pay attention to feelings of hunger and fullness before, during, and after meals. Try the 20-minute rule. After starting a meal, check in after 20 minutes. Are you really still hungry for an extra serving? Reminding children to tune in to their hunger and fullness cues increases food enjoyment and helps prevent overeating. 15 Beware of Oversized Portions Latte, small Cheeseburger Small bag of tortilla chips Blended coffee drink Double cheeseburger Grab bag of tortilla chips Paying attention to portion size is another strategy to balance calories. The American food industry and the media surround us with supersized portions that can throw caloric intake out of balance. To start, let’s compare regular and oversized portions of common beverage and snack items. Our examples include a small latte and a large blended coffee drink; a cheeseburger and a double cheeseburger; and a small bag of tortilla chips and a large grab bag of chips. Which choice do you think has more calories? How many more calories? 16 Avoid Oversized Portions Latte, small = 150 calories Cheeseburger = 330 calories Small bag of tortilla Chips, 1.7 oz.= 250 calories Blended coffee drink = 330 calories Double Cheeseburger = 500 calories Grab bag of tortilla chips, 2.5 oz. = 410 calories As you can see, the difference in calories due to portion size adds up fast. Choosing the smaller portion size of each choice reduces the total calorie intake by 510 calories in one day. As mentioned earlier, an extra 100 calories a day can add 10 extra pounds each year. That means an extra 500 calories a day can add 50 pounds that can put children and adults at an unhealthy weight. Making portion-wise choices can better balance calories and maintain a healthy weight. Try avoiding supersize options by using a smaller plate, bowl, and glass to keep portions in check at home. When eating out or grabbing a snack, encourage choosing a smaller package or sharing. 17 Live an Active Lifestyle! Adults need: > 30 minutes of moderate-vigorous activity > 5 days/week Children need: > 60 minutes of moderate-vigorous activity most days Remember the other side of the balancing calories scale? Exercise can also help bring balance to calorie intake and output. Increasing the amount of physical activity or its intensity can counterbalance intake and also helps keep weight at a healthy level. According to the President’s Council on Fitness and Sports, only three in ten Americans get the recommended amount of physical activity. Being more physically active and reducing time spent on sedentary activities like watching television is necessary to build muscle strength and bone density as well as to maintain a healthy body weight. How much activity is recommended? For adults, a minimum of 30 minutes of moderate-to-vigorous intensity physical activity, such as brisk walking, is recommended five days of the week. Moderate activity will raise your heart rate but still allow you to hold a conversation or sing, whereas vigorous activity raises your heart rate and breathing so that a conversation or singing is difficult. For children ages six to nineteen, the recommendation is that they engage in at least 60 minutes of moderate-to-vigorous physical activity, preferably every day of the week. 18 Choose Your Activity Moderate Activity Vigorous Activity • • • • • • • • • • • • • • Brisk walking Easy-to-moderate hiking Gardening or light yard work Leisure bicycling Playing with your kids Light weight training Dancing Fast walking Running or jogging Heavy yard work Moderate-to-intense bicycling Lap swimming Heavy weight lifting Basketball Activity that gets your heart rate up for more than 10 minutes counts toward your daily goal. Even a little activity has a positive effect and helps you meet your daily need for physical activity. Physical activity is not limited to a gym membership or a workout routine. It can include activities you enjoy doing and that serve other purposes, such as housework and gardening, riding or walking for transportation, or hiking with your family or friends. What are some of your favorite ways to be physically active? Have you thought about 10-minute walking breaks or walking with your kids to school, dancing with your family, or playing with your students during physical education or recess? 19 Finding a Way Challenge Your classroom keeps you busy during the day and your family needs your attention in the evenings. Think of three ways you could incorporate physical activity into your busy schedule. 1. Activity one 2. Activity two 3. Activity three Life is busy. Finding time for physical activity is an ongoing effort. Think of three ways you can start to include physical activity in your daily routine. Remember, three 10-minute blocks of activity add up to your goal of 30 minutes of physical activity per day. Select the Be Active Your Way handout link for more suggestions on how to include physical activity every day. Also, check the MyPlate Web site included in the resources section at the end of this training for tips to reach a healthy weight by balancing the calories you eat with the calories you burn during physical activity. 20 Key Message Number 2 Foods to Increase The next MyPlate key message is to build a healthy plate by making the most of food choices within each food group. Increasing foods that are nutrient-rich or nutrient-dense such as fruits, vegetables, whole grains, and fat-free or one percent milk and dairy products provides necessary nutrients—including potassium, calcium, vitamin D, and fiber. Choose MyPlate recommends making nutrient-dense foods the basis for meals and snacks. 21 Nutrient-Dense Food Choices Nutrient Comparison Smoothie Nutrient Fruit Drink 160 Calories 150 32 Sugars (g) 38 3 Fiber (g) 0 1 Protein (g) 0 0.5 Fat (g) 0 8 Calcium (%) 0.5 450 Potassium (mg) 4 100 Vitamin C (%) 0 3 Vitamin D (%) 0 Remember that fruit drink included with breakfast? Do you think that is a nutrient-dense choice? Foods and drinks that are nutrient-dense offer more nutrients per calorie and should be eaten more often than foods that offer fewer nutrients per calorie. Which choice offers greater nutrient density, the fruit smoothie or the fruit drink? You are right if you chose the fruit smoothie. Although the fruit smoothie and 12-ounce container of fruit drink have about the same number of calories, the smoothie is packed with more nutrients such as fiber, potassium, and vitamin C. The fruit drink, with added sugars, provides additional calories with no additional nutrients. This makes it more difficult to balance caloric intake and meet nutrient needs. Foods such as these are often called empty calories. 22 Making Nutrient-Dense Food Choices Whole grains Fruits/vegetables Dry beans/peas Unsalted nuts/seeds Lean meats/poultry/fish and seafood Eggs Fat-free/low-fat milk/milk products Making nutrient-dense food choices does not always have to involve comparing food labels and looking up nutrient and calorie content. To increase intake of nutrient-dense foods and beverages in your diet, choose more foods from each food group that are prepared with little or no added solid fats, sugars, or salt, such as fresh fruits and vegetables, whole grains, dry beans and peas, unsalted nuts and seeds, lean meats and seafood, and fat-free or low-fat milk products. 23 Plate Proportion 101 Use your plate as a guide. • Fill half of your plate with whole vegetables. • Fill the other half of your plate with whole grains and protein. • Include a low-fat calcium-rich food at each meal. Los Angeles Unified School District, The Plate Proportion Placemat. Use your plate as a guide to increase nutrient density. Fill half of your plate with fruits and vegetables. Remember to choose red, orange, and darkgreen vegetables like tomatoes, sweet potatoes, and broccoli along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. Next on the plate include grains. 24 Foods to Increase: Whole Grains Make at least half your grains whole grains. Pump up the nutrient density of your plate by choosing whole grains. Most Americans eat only processed, refined grains and not enough whole grains. Choose MyPlate recommends making sure at least half your grains are whole grains to meet your nutrient needs for fiber and essential nutrients. Start including more whole grain choices by substituting a whole-grain product for a refined product—such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. Beware of packaging advertising whole grain products, sometimes these products are not as high in fiber or whole grains as they claim. Check the accuracy of the claim by using the food label to compare the amount of fiber with other products. The ingredients list is another good indicator. Whole grain products are usually higher in fiber and list whole oats, whole wheat, or other whole grains as the first ingredient. Select the Make Half Your Grains Whole handout link to learn more about whole grain choices. 25 Complete Your Plate with Small Amounts of Lean Protein • Twice a week, make seafood the protein on your plate. • Eat beans for fiber and protein. Complete your plate with nutrient-dense protein foods, like lean meats, beans, and fish. Choose MyPlate recommends eating beans for a natural source of fiber and protein and including seafood twice a week. Salmon, trout, and herring are choices that are low in mercury and add healthy omega three fats that may help reduce the risk of some chronic diseases. Select the handout link for more practical ideas. 26 Foods to Increase: Low-fat Dairy Foods Switch to fat-free or low-fat (1%) milk Calories, total fat, and saturated fat in 1 cup of milk: Type Whole 2% 1% Fat-free Calories 165 125 100 85 Total Fat 1 ½ tsp. 1 tsp. 1/2 tsp. 0 tsp. Saturated Fat 1 tsp. 1/2 tsp. 1/3 tsp. 0 tsp. tsp. = teaspoon Eating too much solid or saturated fat can increase the risk of heart disease and other types of chronic disease. The fat in dairy products is primarily from saturated fat. Choose MyPlate recommends switching to fat-free or low-fat (1 percent) milk and dairy products to reduce your saturated fat intake and your risk of chronic disease. Low-fat and fat-free dairy products have the same amount of calcium and other essential nutrients as whole milk, but as you can see in the table, they have fewer calories and less fat. A person who does not consume dairy foods will need to carefully choose foods from the other food groups to get enough calcium and other essential nutrients. Other calcium-rich options include enriched soy or rice milk and leafy green vegetables. Select the handout link below for more suggestions to get the calcium needed while keeping total fat and saturated fat low. 27 Taking MyPlate to Your Students Your students want to celebrate birthdays for the month. They have learned about the MyPlate food groups and foods to increase. How could they apply what they just learned to their celebration? Let’s consider how you might apply the first two key messages to a classroom or after school celebration. Your students are going to celebrate their birthdays for the month. How might they do so and apply the recommendations to include a variety of foods from all food groups and to increase fruits, vegetables, and whole grains? 28 Action Suggestions Some healthy celebration suggestions: • Consult your students on healthy party ideas. • Have a food-group party. • Do a classroom cooking event. • Make a nutrient-dense fruit salad or a smoothie. These are just a few suggestions to apply the MyPlate key messages to a classroom or after school party. Start by asking the students to brainstorm party ideas consistent with their knowledge of the food groups and foods to increase. For example, have a food-group party. Have students choose a food group and bring a nutrient-dense food from that group to the party. Classroom cooking is always a treat for students and can be used to reinforce healthy food choices. If food is part of the celebration, steer away from the typical low-nutrient, high-sugar cupcakes, and choose nutrientdense options like a fruit salad or smoothie. The resources section following this training has more suggestions on healthy classroom celebrations, including a classroom cooking resource. 29 Key Message Number 3 Foods to Reduce What changes would you make to improve the choices on this plate? MyPlate key message number three focuses on foods to reduce, especially foods high in solid fats, added sugars, and sodium. Research cited by the 2010 Dietary Guidelines showed that when eaten in excess, these compounds can increase the risk of chronic diseases, such as diabetes, high blood pressure, heart disease, and cancer. Foods high in these compounds include many prepared foods like cookies, cakes, pastries, sweetened drinks, pizza, and fatty meats like bologna, bacon, and hot dogs. It is okay to have these foods as occasional treats, but for good health, they should not be everyday foods. Let’s revisit the sample day’s meals shown earlier in the training. If this eating pattern is an everyday trend, the person consuming these foods may be on the road to trouble. What foods would you reduce or change to improve the choices on this plate? 30 Reduce the Sodium • Compare sodium in foods and choose foods with lower amounts. • The recommended limit for sodium intake is 2,300 milligrams per day. There are many places to start; one important change is to decrease the sodium included in meals. Eating too much salt can increase blood pressure and the risk of heart disease. The recommended limit for sodium intake is 2,300 milligrams per day, and most Americans consume an average of about 3,400 milligrams of sodium daily. Choose MyPlate recommends comparing sodium in foods and choosing the foods with lower amounts. Compare the labels on this slide for the instant noodle soup and a quick pasta salad. The instant noodle soup has 1,190 milligrams of sodium, over half the daily recommendation, compared to 630 for the pasta and vegetable salad. Here is one great way to reduce the sodium for the day and add more fiber and nutrients. To keep sodium intake in the healthy range, compare sodium in foods like soup, bread, frozen meals, and prepared foods – and choose the foods with lower numbers. Another strategy is to select canned and packaged foods labeled low sodium, reduced sodium, or no salt added, or choose the fresh version instead, which is naturally low in sodium. Select the Salt and Sodium handout link to find more strategies. 31 Drink Water Instead of SugarSweetened Drinks 4 grams of sugar = 1 teaspoon If you also said that another way to improve the day’s meals is to reduce the sugar by substituting the juice drink with water, you are on the same page as the next MyPlate recommendation. Choose MyPlate recommends drinking water or unsweetened beverages instead of sugar-sweetened drinks. The recommended limit for added sugars means that a healthy diet for most people would have a maximum of about 10 teaspoons of sugar per day. Just 4 grams of sugar is equal to a teaspoon of sugar. Check the food label, shown in this slide, for a 12-ounce can of soda: How many teaspoons of sugar are there in the can of soda? You may be surprised to see that it contains 49 grams of added sugars or the equivalent of 12 teaspoons of sugar. Sports drinks may be helpful for athletes involved in endurance activities lasting more than an hour, but for everyone else, they are just another source of empty calories. Water is a better drink choice for most adults and children. Try adding a twist of lemon or lime or slices of cucumbers or a sprig of mint to a glass of water or a small glass of 100 percent juice to reduce added sugar and add health-promoting nutrients for the day. 32 One-Day Meal Makeover Substitute water or 100% juice, whole-wheat vegetable pasta salad, and a whole-grain bagel with low-fat cream cheese, tomatoes and lettuce. ) Changing the pre-packaged soup for a vegetable pasta salad and the sweetened drink for water or 100 percent juice brings the day’s intake much closer to a balanced plate rich in nutrients and low in fat and added sugars. You may have suggested other changes such as including a whole-wheat bagel with low-fat cream cheese and vegetables instead of a breakfast pastry. Adding unsalted nuts for a protein-rich snack further improves the day’s plate. Take a minute to think about what you’ve eaten today. What could you choose at your next meal to get all the food groups, increase nutrients, and lower the added sugars and fat on your plate? 33 For Additional Resources Visit the Choose MyPlate Web Site Together with the MyPlate key messages, the U.S.D.A. is rolling out a variety of educational materials to support putting MyPlate into practice. While the U.S.D.A. and publishers work to make new materials available, printable materials are available for free download such as the 10 Tips Nutrition Education Series shown on this slide. These tip sheets are the cornerstone of the U.S.D.A. Center for Nutrition Policy and Promotion’s coordinated messaging initiative. The message initiative can be a useful tool to plan actions to reinforce and apply these healthy messages to changing classroom and school norms. For example, from May to August 2012, the messaging focus will be on foods to reduce and drinking water instead of sugary drinks. What could you do in your classroom or after school program to support and reinforce this message? To access these tip sheets and to stay current on other MyPlate consumer education materials, go to the Choose MyPlate Web site listed in the resources section at the end of this training. 34 U.S.D.A. Messaging Calendar Classroom and after school activities • ReThink Your Drink high school lessons • Lessons in other resources • Check with your local Network for a Healthy California Collaborative • Water is Cool In School Campaign Encouraging students to make better drink choices can be as simple as being a good role model by drinking water or reminding students of healthier drink options before lunch. If you work with high school students, the Network for a Healthy California offers free downloadable lessons to teach students about choosing fewer sugar-sweetened beverages. Lessons and activities for other grade levels are available from the California Healthy Kids Resource Center. In addition, check your local Network for a Healthy California Collaborative for materials and training resources to start a ReThink Your Drink campaign in your community, school, or after school program. See the resources section at the end of this training for more information about the U.S.D.A. message calendar, as well as resources and Web sites to support these important nutrition education messages. 35 MyPlate Training Objectives Review • Identify the MyPlate recommendations and how they compare to prior recommendations. • Use the MyPlate key messages to create a healthy diet and active lifestyle. • Access lessons and resources to bring MyPlate messages into your classroom. Let’s review our objectives for this training. You should now be able to Identify the MyPlate recommendations and how they compare to prior recommendations, use the MyPlate key messages to create a healthy diet and active lifestyle, and access lessons and resources to bring MyPlate messages into your classroom. 36 Congratulations! This material was produced by the California Department of Public Health’s Network for a Healthy California with funding from USDA SNAP, known in California as CalFresh (formerly Food Stamps). These institutions are equal opportunity providers and employers. CalFresh provides assistance to low-income households and can help buy nutritious foods for better health. For CalFresh information, call 1-877-847-3663. For important nutrition information, visit www.cachampionsforchange.net. Congratulations! You have reached the end of the Foundations of Nutrition: MyPlate training. You will now have the opportunity to take a quiz to test the knowledge you have acquired in this training. If you receive a passing score, a completion certificate will be e-mailed to you at the e-mail address you provided. If you do not receive a passing score, you will have the opportunity to take the quiz again at any time. Following the quiz, you will be asked to complete a brief feedback survey. After you complete the survey, you will be able to access sample California Healthy Kids Resource Center library resources and additional information about MyPlate. You may start the quiz by selecting the quiz link. Congratulations again and thank you for your participation. 37