“plating up a healthier you” national nutrition month with morrison management specialists
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“Plating up a Healthier You”National Nutrition Month with Morrison Management Specialists
Courtney Brooks, Dietetic Intern
Overview
•Learning to build a well balanced meal for general health using “Plate Method”
•Be able to take information to make healthy choices in the cafeteria
•Review of the nutrition related promotions in cafeteria for National Nutrition Month
The Plate Method
American Diabetes Association uses this illustration to help diabetics manage their carbohydrate intake at each meal. This method also illustrated portion control and healthier side and entrée choices making it a great way to manage your waistline and live a healthier lifestyle.
Putting the Plate into PracticeStep 1) Take a plate (no more than 10 in. in diameter) and mentally draw a line down the center
Step 2) Take one side and cut it in half again--making a plate with three sections…one bigger than the other two
Step 3) Fill the largest section with non-starchy vegetable
AsparagusBeans (green)BroccoliCabbage CarrotsCauliflower, CeleryColeslaw (packaged, no dressing) Cucumber
EggplantGreens (collard, kale, mustard, turnip)Mushrooms, OkraOnionsPea podsPeppers Salad greens
SquashSugar snap peasTomatoTurnipsWater chestnuts
Step 4) Fill one of the smaller sections with starchy food items
whole grain breadswhole grain, high-fiber cerealcooked cerealrice, pasta, tortillascooked beans and peaspotatoes, green peas, corn, lima beans, sweet potatoes, winter squashlow-fat crackers and snack chips, pretzels, and fat-free popcorn
Step 5) Last section left on your plate, the other small one fill with meat/meat alternative
Chicken & turkey (without the skin)Fish-tuna, salmon, cod, or catfishSeafood-shrimp, clams, oysters, crab, or musselsLean beef and pork such as sirloin or pork loinTofu, eggs, low-fat cheesePlant based proteins…
Step 6) “Off the plate” (miscellaneous carbohydrate)
Add an 8 oz glass of non-fat or low-fat milk OR add another small serving of carbohydrate such as a 6 oz. container of light yogurt or a small roll
Add a piece of fruit or a 1/2 cup fruit salad and you have your meal planned
Ideas for a Meal from our Cafeteria
National Nutrition Month @ Presbyterian Hospital by Morrison Management Specialists
Week 1: Half Your Grains Whole
Week 2: Fats with Benefits
Week 3: Plant Power
Week 4: Think Before You Drink
Weekly Healthy Promotions
Week 1: Half Your Grains Whole
Wheat Thins
Week 2: Fats with Benefit
Sources of Beneficial FatsSources of Fat to Limit
Vegetable OilsOlive and Canola
FishNutsSeedsAvocados
Partially Hydrogenated Oils Most often found in processed food items
(Trans Fats)
Animal Products high in Saturated Fat
Meat, butter, full fat milks, cheeses & dairy items
Week 3: Plant Power
Animal Protein:
Plant Protein:
Meats, chicken, fish, milk, cheeses & eggs
Beans, nuts, seeds & whole grains
Week 4: Think Before You Drink
9-13 cups a day
Women: about four 20 oz. bottles
Men: about five 20 oz. bottles
Beverages account for 40 % of our total added sugar intake
In Summary…
Small changes to promote a healthier lifestyleVisualize “my plate” before choosing your mealCheck that your grains are wholeBe mindful of beneficial fatsIncorporate plant based proteins into your dietDrink water and skip a soda
For More Information Visit:The Academy of Nutrition and Dietetics
http://www.eatright.org/
American Diabetes Associationhttp://www.diabetes.org/
Compass Group’s Wellness Page http://balance.compass-usa.com
Happy Nation Nutrition Month!!!Thank you for your time!
Any Questions?
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