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Choose MyPlate

MyPlate
by

Tricia Herman

on 24 February 2013

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Transcript of Choose MyPlate

New USDA guidance system to improve the nutrition and well being of Americans.
Replaced MyPyramid as the major nutrition icon used by the USDA.
Illustrates the five food groups that are the building blocks for a healthy diet using a familiar image – a place setting for a meal.
Before you eat, think about what goes on your plate or in your cup or bowl. Choose MyPlate Any vegetable, fresh, frozen, or canned (with not salt added) or rinsed in a strainer
1 serving is equivalent to:
2 cups leafy greens
1 cup raw or steamed vegetables
1 cup of vegetable juice Vegetables – Vary your Veggies Any fruit, fresh, frozen, or canned in 100% juice falls under this category. It may be whole, cut-up or pureed.
1 serving of fruit is equivalent to:
1 cup fresh or frozen fruit (size of fist)
1 medium piece of fruit
1 cup 100% fruit juice
½ cup dried fruit Fruits – Focus on Fruits Increase whole grains intake by replacing refined grains with whole grains
1 oz. of grains is equivalent to:
1 slice of bread
1 cup of ready-to-eat cereal
½ cup of cooked rice, cooked pasta, or cooked cereal Grains – Make Half Your Grains Whole Make ¼ of your plate lean protein
1 ounce of protein is equivalent to:
1 ounce of meat, poultry, or fish
¼ cup cooked beans
1 egg or 2 egg whites
1 tablespoon or peanut butter
½ ounce of nuts or seeds (Ex: 12 almonds, 24 pistachios, 7 walnut halves) Protein – Go Lean with Protein Include 1 cup of nonfat or low-fat dairy at each meal
1 cup of dairy is equivalent to:
1 cup of milk, soymilk, or almond milk
1 cup of yogurt
1 ½ ounces of natural cheese
2 ounces of processed cheese Dairy – Get Your Calcium-Rich Foods Meat: Choose lean cuts
Eye of round roast or steak
Sirloin tip side steak
Lean or extra lean ground beef
Poultry
Choose skinless, boneless breasts
Trim all visible fat
Turkey
Choose light meat over dark meat
Choose lean or extra lean ground turkey
Eggs
2 egg yolks per week are safe for individuals with high cholesterol
Fish
Choose alternative varieties of shellfish to lower cholesterol intake (ex: scallops, crab, lobster instead of shrimp. Lean Protein Sources Proteins function as building blocks for bones, muscles, cartilage, skin, blood, enzymes, hormones, and vitamins Health Benefits of Protein Consume your recommended serving of oils each day (varies)
1 teaspoon of oil is equivalent to:
1 tsp. oil (olive, canola, soybean, flaxseed are best)
1 tsp. butter or margarine
1 tsp. mayo
½ Tbsp. peanut butter
1 Tbsp. nuts or seeds
1 Tbsp. regular salad dressing or 2 Tbsp. light dressing
1/8 avocado
8 olives Oils MUFAs
May lower your total cholesterol and low-density lipoprotein cholesterol levels.
May also help normalize blood clotting
May also benefits insulin levels and blood sugar control
PUFAs
Omega 3 fatty acids have been shown to play a positive role in heart health Health Benefits of Oils Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis
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 Health Benefits of Dairy Paint Your Plate: Health Benefits
Blue/Purple
Benefits: prevents against heart disease and maintains healthy blood pressure.
Examples: Blueberries, blackberries, prunes, eggplant, purple onions, blue potatoes Fruits and Veggies Paint Your Plate: Health Benefits
Red
Benefits: Contain powerful antioxidants that ward off some forms of cancer, and protect against heart attacks.
Examples: Tomatoes, watermelon, red peppers, guava, cranberries, strawberries
Hint: Heating up tomatoes helps your body absorb even more of their nutrients Fruits and Veggies Paint Your Plate: Health Benefits
Orange
Benefits: These foods are important for skin and bone health, and help maintain normal blood sugar
Examples: Oranges, tangerines, carrots, cantaloupe, pumpkins, sweet potatoes, apricots, orange peppers Fruits and Veggies Paint Your Plate: Health Benefits
Yellow
Benefits: These foods are essential to protect your vision and help keep your immune system healthy
Examples: Yellow squash, corn, banana, lemons Fruits and Veggies Paint Your Plate: Health Benefits
Yellow
Benefits: These foods are essential to protect your vision and help keep your immune system healthy
Examples: Yellow squash, corn, banana, lemons Fruits and Veggies
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