Eating HealthyBy Jason Howland

Using MyPlate to Eat Healthy

• MyPlate is a new model for eating healthy. It was designed to provide a more modern look at healthy eating than the food pyramid. • Like the food pyramid it breaks foods into five basic categories:• Fruits• Vegetables• Protein• Grains• Dairy

A Balanced Diet

• It is important to eat a balanced diet.• What makes a diet balanced?• Variety• Correct portions• Better choices within categories

• How much do you think you need of each type of food?• Turn and tell your neighbor• What did you come up with?

The Five Food Categories - Explained• Protein-Beef, Poultry, Pork, Fish, Beans, Nuts, Eggs• We need to consume 5.5 ounces per day.• Try to eat protein that is at least 90% lean(10% fat or less)• We should try to make our protein choice seafood at least twice a week?

• What counts as seafood?• Fish, Shrimp, Crab, Oysters, Scallops, Mussels, Lobster, Crawfish, etc

• Dairy-Milk, Cheese, Eggs, Yogurt• We need 3 cups daily• Try to choose fat-free(skim) or reduced fat dairy products• Name some healthy and unhealthy dairy products

• Ice cream, chocolate milk, frozen yogurt, greek yogurt – What category do these fall in?

Five Food Categories - Continued

• Grains-Bread, Rice, Oatmeal, Cereal, Pasta, Granola, Potatoes, etc• We need to eat at least 6 ounces each day• Try to make at least half of all grains consumed whole grains

• What are some examples of whole grains?• Whole grains are a great source of fiber

• Vegetables-Tomatoes, Carrots, Spinach, Kale, Eggplant, Peppers, Collard Greens, Corn, Asparagus, Broccoli, Squash, Zucchini, etc• We should eat at least 2.5 cups each day• We should try to choose dark green, orange, or red vegetables when possible

• What are some vegetables that fit that description?• Turn and tell your neighbor – what did you come up with?

Five Food Groups – Continued

• Fruits – Oranges, Apples, Strawberries, Blueberries, Blackberries, Raspberries, Cherries, Bananas, Kiwi, Grapes, Cranberries, Raisens, Pineapple, etc• We should eat at least 2 cups of fruit per day• It is better to eat fresh fruit than drink fruit juice

• Why?• It is a valuable source of fiber if you eat it.• Fruit juice contains no fiber but is high in sugar

• Is everything with fruit healthy?• What might be some examples of less healthy fruit choices?

• Fruit Rollups, Fruit Snacks, Gushers, Fruit Popsicles

Our Daily Food Needs

• Protein – 5.5 ounces

• Grains – 6 ounces

• Dairy – 3 cups

• Vegetables – 2.5 cups

• Fruits – 2 Cups

• Fats, Sugars, Oils – Use Sparingly

• What is a calorie?• It is how much energy a food gives our body.• How many calories do you think we need each day?

• Volunteers raise your hands!

Calories Explained

• Our bodies need approximately 2000 calories per day• That sounds like a lot! But it really isn’t that much.• Some meals at fast food restaurants have that many calories in one meal!• What happens if we consume more calories in a day than we need?

• Our body stores the extra calories as fat

• What happens when we exercise?• Our body burns calories to convert to energy

• It starts by burning the calories in our food. • If we are hungry it burns stored calories – our fat• If you exercise or actively play more than you eat you will lose weight.• If you are more active you may be more hungry

Vitamins, Minerals, and Nutrients

• Your body needs Protein, Carbohydrates, Fats, and Water to function properly• It also needs certain vitamins and minerals to work effectively and allow

your body to grown.• Some of the vitamins it needs are:

• Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, and Vitamin K

• Some of the minerals it needs are:• Calcium, Magnesium, Potassium, Phosporus, Zinc, Iron, Manganese, Sodium,

Copper and Chlorine

• How do we know what foods contain these nutrients, vitamins and minerals?

Nutrition Facts Food Labels

• All packaged foods have a nutrition facts food label.• Nutritional Facts for fresh produce can be found online or in health

books or encyclopedias• The food label shows you exactly what is in the foods you eat.• It shows you how much of your daily needs are being met by a single

food.• It can also show you which foods are not as healthy for you by

showing you which foods you are getting too much of• Some foods are high in sugar, fats, and sodium which should be consumed

sparingly.

Nutrition Facts Examples:

• Cheerios and Lucky Charms are both cereal, but which is the better choice?

Nutrition Facts - Continued

• Did you notice the differences in serving amount?• Cheerios is 1 cup and Lucky Charms is ¼ cup• What does that mean?

• It means that to compare the two you either need to multiply the lucky charms info by 4, or divide the Cheerios by 4.

• You could also use addition instead:• Lucky Charms + Lucky Charms + Lucky Charms + Lucky Charms = Cheerios

• Which is better for you now?

Conclusions

• What did you learn from this presentation?• How does it differ from what you knew before?• What do you think were the three most important things to take away

from this lesson?