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Shannon Beasley

on 20 March 2014

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Transcript of ChooseMyPlate

Daily need
What counts as an ounce?
Health Benefits and Nutrients
The high fiber in whole grains could:
reduce your risk for heart disease and type 2 diabetes
help with fullness and weight management
reduce constipation
reduce cholesterol
Grains have fiber, several B vitamins and minerals.
Protein Sources...
How much?
What counts as an ounce?
Health Benefits and Nutrients
Protein sources can contain B vitamins, vitamin E, Iron, Zinc, and Magnesium
Building blocks for bones, muscles, cartilage, skin, and blood.
8 ounces of seafood a week is recommended to help reduce risk of heart disease.
Some meats could be high in saturated fats which can raise bad cholesterol. These include fatty cuts of beef, pork, and lamb; regular (75% to 85% lean) ground beef; regular sausages, hot dogs, and bacon; some luncheon meats such as regular bologna and salami; and some poultry such as duck.

Veggie Sources
How much is needed?
A cup?
Health Benefits and Nutrients
Reduce risk of heart disease, including heart attack and stroke
Protective against certain cancers
Also high in fiber, which can decrease risk for heart disease, type 2 diabetes, and obesity
Rich in potassium, which can help lower blood pressure, decrease bone loss, and reduce risk of kidney stones
Usually low in calories and cholesterol
Rich in vitamin A, C, E, folate, potassium, fiber,

How much should you eat?
What is a serving?
Health Benefits and Nutrients
Most fruits are naturally low in fat, sodium, and calories. None have cholesterol
Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy
May reduce risk for heart disease, including heart attack and stroke
May protect against certain types of cancers
Rich in foods containing fiber, may reduce the risk of heart disease, obesity, and type 2 diabetes
Rich in potassium, may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Dairy Sources
How much is needed?

What is a serving size?
Health Benefits and Nutrients
Nutrients include calcium, potassium, vitamin D, and protein.
Linked to improved bone health, and may reduce the risk of osteoporosis
Especially important to bone health during childhood and adolescence, when bone mass is being built
Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.
Calcium is used for building bones and teeth and in maintaining bone mass
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous
Oil Sources:
Difference between oils and solid fats?
Why are they important?
Assignment on SuperTracker

What's in the grain group?
How much is needed?
What counts as an ounce?
Health benefits and nutrients
Tips to help you eat whole grains
What's in the protein foods group?
How much is needed?
What counts as an ounce?
Nutrients and health implications
Tips for making wise choices
Vegetarian choices
What's in a vegetable group?
How much is needed?
What counts as a cup?
Health benefits and nutrients?
Tips to help you eat vegetables
What's in the fruit group?
How much is needed?
What counts as a cup?
Health benefits and nutrients?
Tips to help you eat more fruit.
What's in the dairy group?
How much is needed?
What counts as a cup?
Health benefits and nutrients
Tips for making wise choices.
What are oils?
How are oils different from solid fats?
Why is it important to consume oils?
What's my allowance?
What counts as a teaspoon?
Foods made from wheat, rice, oats, cornmeal, barley. Bread, pasta, oatmeal, breakfast cereals, tortillas.
There are two groups of grains: whole grains and refined grains
Depends on your age, sex, and level of activity.
At least half of your grains should be whole grains.
In general one slice of bread, 1 cup of cereal, 1/2 cup of cooked rice or pasta.
Tips to help you eat whole grains
Eat whole grain bread instead of white bread
Try brown rice or whole wheat pasta
Substitute whole wheat flour instead of all purpose flour when baking
Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter.
Meat, poultry (chicken, turkey), seafood, beans, peas, eggs, dairy, nuts, seeds.
Depends on age, sex, and level of physical activity.
Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods
1 ounce of meat, poultry or fish,
¼ cup cooked beans,
1 egg,
1 tablespoon of peanut butter,
½ ounce of nuts or seeds
Wise Choices
Vegetarian Choices
Choose lean meats like: fish, chicken, turkey
Trim away visible fat, skin
Broil, grill,. roast, meat instead of frying
Prepare without added fats
Eat a variety of protein sources

Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed
Make half of your plate fruits and vegetables
1 cup of raw or cooked vegetables or vegetable juice,
2 cups of raw leafy greens
Buy in season to keep cost low and flavor up
Stock up on frozen veggies to cook quickly in microwave
Use for quick snacks
Eat a variety of colors
Prepare with different seasoning
Rinse all before eating
Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed
1 cup of fruit or 100% fruit juice
½ cup of dried fruit
Keep a bowl of whole fruit on the table, counter, or in the refrigerator
Buy in season, when they may be less expensive and at their peak flavor
Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand
Choose packaged fruits that do not have added sugars
Make most of your choices whole or cut-up fruit rather than juice, for the benefits dietary fiber provides
Vary your fruit choices. Fruits differ in nutrient content

Milk based foods
1 cup of milk, yogurt, or soymilk (soy beverage),
1 ½ ounces of natural cheese,
2 ounces of processed cheese
Dairy products are the primary source of calcium in American diets
Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat
If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk
Make fruit-yogurt smoothies in the blender
Top cut-up fruit with flavored yogurt for a quick dessert
Calcium choices for those who do not consume dairy products include: Calcium-fortified juices, cereals, breads, rice milk, or almond milk.
Canned fish (sardines, salmon with bones) soybeans and other soy products , some other beans, and some leafy greens (collard and turnip greens, kale, bok choy).
canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil

Saturated fatty acids and unsaturated fatty acids
Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats.
Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease.
They contain essential fatty acids out body needs.
Contain vitamin E
They need to be consumed in small amounts
Presentation by Shannon Beasley MPH, RD, LD
Full transcript