BUILD A HEALTHY PLATEMyPlate and the 2010 Dietary Guidelines

WHY IS A HEALTHY DIET IMPORTANT?

Helps to manage weight Prevents overweight & obesityReduces risk of chronic diseaseReduces risk of early mortality

WHAT IS MYPLATE?

MyPlate is a tool designed to remind Americans to eat healthyMyPlate illustrates the 5 food groups using an everyday meal setting

MYPLATE KEY MESSAGESBALANCING CALORIES

• Enjoy your food, but eat less• Avoid oversized portionsFOODS TO INCREASE

• Make HALF of your plate fruit & vegetables

• Make at least HALF of your grains WHOLE• Switch to low-fat (1 %) or fat-free (skim) milkFOODS TO REDUCE

• Choose foods that have less sodium• Drink water instead of sugary drinks

BUILD A HEALTHY PLATE BY CHOOSING......

Nutrient-dense foods instead of calorie dense foods

A variety of fruits & vegetabls in a rainbow of colors

Low-fat/fat-free milk and dairy products

Fiber-rich whole grains

Protein foods that are low in fat

CUT BACK ON SOFAS!!SOLID FATS

Saturated fat & trans fat heart diseaseReplace with healthy unsaturated fat

ADDED SUGARSugar add calories weight gainChoose water, 100% juice or fruit for dessert

SALTRaises blood pressure hypertensionProcessed foods, fast food, frozen mealsSeason with spices/herbs instead of salt

BALANCING CALORIESEat right amount of calories for YOU!

Enjoy your food, but eat less

Cut back on foods high in SOFAS & empty calories

Avoid oversized portions

Stop eating when you feel full

Get enough physical activity

PHYSICAL ACTIVITYCHOOSE ACTIVITIES YOU LIKE TO DO

AerobicMuscle-strengtheningBone-strengtheningBalance & stretching

START BY DOING WHAT YOU CAN--at least 10 minutes at a time

RECOMMENDATION: 60 minutes of moderate to vigorous activity per day

BENEFITS OF PHYSICAL ACTIVITY

• Maintain a healthy weight• Live longer• Feel better about yourself• Decrease chance of becoming depressed• Sleep better• Less likely to develop chronic disease

• heart disease, type 2 diabetes, hypertension, high cholesterol, stroke

• Stronger bones & muscles