choose my plate gov · features selected messages to help consumers focus on key behaviors...

CHOOSE MY PLATE.GOV J Johnston, Healthy Congregations, 2014

JUDY JOHNSTON, MS, RD, LD Research Instructor Department of Preventive Medicine & Public Health University of Kansas School of Medicine - Wichita

J Johnston, Healthy Congregations, 2014

Based on 2010 Dietary Guidelines for Americans Illustrates the five food groups Designed to help American make better food

choices Reminds Americans to eat healthfully Not intended to change consumer behavior alone


CHOOSEMYPLATE.GOV WEBSITE Practical information & tips Features selected messages to help consumers focus

on key behaviors Balancing Calories

enjoy your food, but eat less. avoid oversized portions.

Foods to Increase make half your plate fruits and vegetables. make at least half your grains whole grains. switch to fat-free or low-fat (1%) milk.

Foods to Reduce compare sodium in foods like soup, bread, and frozen

meals—and choose foods with lower numbers. drink water instead of sugary drinks


Know how many calories you need Know how many calories are in the foods and

beverages you eat and drink Understand “empty calories”

BALANCING CALORIES: ENJOY YOUR FOOD, BUT EAT LESS


EAT THE RIGHT AMOUNT OF CALORIES FOR YOU A balancing act-

“energy in” = calories from food & beverages you consume

“energy out” = calories you burn for basic body functions and physical activity

Maintaining weight — Your weight will stay the same when the calories you eat and drink equal the calories you burn.

Losing weight — You will lose weight when the calories you eat and drink are less than the calories you burn.

Gaining weight — You will gain weight when the calories you eat and drink are greater than the calories you burn.


GETTING STARTED: EATING THE RIGHT NUMBER OF CALORIES FOR YOU

Go to choosemyplate.gov Enter your age, height, weight, & activity level in

the Daily Food Plan entry box If you are not within your healthy weight range

pick the “move toward a healthier weight” option receive a meal plan that offers 200-400 calories

less per day than your average calorie needs to maintain your current weight


KNOW HOW MANY CALORIES ARE IN THE FOODS & BEVERAGES YOU EAT & DRINK

Keep your calorie limit in mind when deciding what to eat & drink. compare food and beverage options and think about how they fit

within your calorie limit. use the Nutrition Facts label to make smart food choices quickly

and easily be sure to look at the serving size and how many servings you are

actually consuming Think about how your calories can be split up among meals,

snacks, and beverages over the course of a day. If you eat a larger lunch, think about eating a smaller meal at

dinner.


WHAT ARE “EMPTY CALORIES”?

Empty Calories – Calories that provide few or no nutrients, most often from solid fats and/or added sugars

Solid fats Solid at room temperature, like butter, beef fat, and

shortening. Some are found naturally in foods, but also can be

added when foods are processed. Added sugars are sugars and syrups that are added

when foods or beverages are processed or prepared.


WHAT FOODS ARE NEARLY ALL “EMPTY CALORIES”? Solid fats and added sugars make a food or beverage more

appealing while adding lot of calories. The foods and beverages that provide the most empty

calories for Americans are: Cakes, cookies, pastries, and donuts (contain both solid fat and

added sugars) Sodas, energy drinks, sports drinks, and fruit drinks

(contain added sugars) Cheese (contains solid fat) Pizza (contains solid fat) Ice cream (contains both solid fat and added sugars) Sausages, hot dogs, bacon, and ribs (contain solid fat)


WHAT FOODS HAVE SOME “EMPTY CALORIES”?

Food with some empty calories

Food with few or no empty calories

Sweetened applesauce (contains added sugars)

Unsweetened applesauce

Regular ground beef (75% lean) (contains solid fats)

Extra lean ground beef (95% or more lean)

Fried chicken (contains solid fats from frying and skin)

Baked chicken breast without skin

Sugar-sweetened cereals (contain added sugars)

Unsweetened cereals

Whole milk (contains solid fats) Fat-free milk

A small amount of empty calories is okay, but most people eat far more than what is healthy.


STUMBLING BLOCKS TO EATING THE RIGHT AMOUNT OF CALORIES “I don't understand calories”

Think of calories as a measurement unit – like inches, pounds, or gallons

Calories measure the energy our bodies get from foods & beverages

If your foods provide more energy than you use, your body stores the rest as fat

"I don't have time to count calories” Eat fewer empty calories Compare labels of common foods Focus on calories from the foods you need to eat


STUMBLING BLOCKS TO EATING THE RIGHT AMOUNT OF CALORIES

“If I use a calorie counter, why do I have to pay attention to my Daily Food Plan?”

It's important to consider more than just calories when making food choices

Your Daily Food Plan is designed to provide the nutrients you need while staying within your calorie limits

Use your Daily Food Plan to determine how much you should eat from each of the 5 food groups

Never eliminate a food group in order to reduce your caloric intake


WE ARE BEGINNING TO UNDERSTAND THE

PROBLEM…

HOW DID WE GET HERE?


Then

Now J Johnston, H

ealthy Congregations, 2014

Stereo

TV Air Conditioning

Garage Door

Remote Car Starter and Door Opener

VCR

Fireplace



“Genetics loads the gun; the environment pulls the trigger.” - George Bray

PORTION CONTROL TIPS Changing Portions - Eating Out

Ask for a “to go box” to be brought to you when your meal is served

Share an entrée and add an extra salad Ask for half portions Avoid “all you can eat” options

Changing Portions - Social or “Public” Event Eat something before you go Take time to examine your options before you choose Carry a glass of water (plain or carbonated) and add a slice of

lemon and ice (Your hands are too full to take snacks) Never accept food from anyone

Never accept food from anyone


FOOD GROUPS TO INCREASE

Make at least half your grains whole Fill half your plate with a variety of fruits &

vegetables Eat calcium-rich foods Choose lean protein


MAKE HALF YOUR GRAINS WHOLE How much?

Women need 5-6 ounce equivalents/day Men need 6-8 ounce equivalents/day

Why not eat all refined grains? Refined grains are just like sugars Not as satisfying and less “nutrient dense”


MAKE HALF YOUR GRAINS WHOLE

Reduces the risk for coronary heart disease May reduce constipation May help with weight management


Presenter

Presentation Notes

Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease May reduce constipation Eating at least 3 ounce equivalents a day of whole grains may help with weight management.

TIPS TO HELP YOU EAT WHOLE GRAINS

Try brown rice or whole-wheat pasta Use whole grains in mixed dishes Create a whole grain pilaf Substitute whole wheat or oat flour for up to half of the flour

in pancake, waffle, muffin or other flour-based recipes Use whole-grain bread or cracker crumbs in meatloaf Use rolled oats or crushed, unsweetened whole grain cereal

as breading Snack on ready-to-eat, whole grain cereals Add whole-grain flour or oatmeal to cookies Try a whole-grain snack chip Popcorn, a whole grain, can be a healthy snack


VARY YOUR VEGGIES

How much? Women need 2 - 2 1/2 cups/day Men need 2 ½ - 3 cups/day

Include fresh, frozen, canned and 100% juice*

*Vegetable juice generally lacks fiber & has high sodium content


Presenter

Presentation Notes

Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

TIPS TO HELP YOU EAT VEGGIES

Buy fresh vegetables in season Cook frozen vegetables in the microwave to save time Buy vegetables that are easy to prepare Pre-prepare veggies before refrigerating them so

they are ready when you want to eat them Place veggies on refrigerator shelf at eye level,

NOT in the drawers: Out of sight, out of mind!


FOCUS ON FRUITS

How much? Women need 1 1/2 cups/day Men need 2 cups/day

Include fresh, frozen, canned and 100% juice* & dried**

*Fruit juice generally lacks fiber and is a concentrated source of sugar

** Dried fruit should be limited due to concentrated sugar


Presenter

Presentation Notes

Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

HEALTH BENEFITS OF VEGETABLES AND FRUIT

May reduce risk for stroke and CVD May reduce risk for type 2 diabetes

May protect against certain cancers May reduce the risk for coronary heart disease


Presenter

Presentation Notes

May reduce risk for stroke and other cardiovascular diseases May reduce risk for type 2 diabetes May protect against certain cancers, such as mouth, stomach, and colon-rectum cancer Diets rich in foods containing fiber, such as fruits & vegetables, may reduce the risk of coronary heart disease.

TIPS TO HELP YOU EAT FRUIT

Keep a bowl of whole fruit on the table, counter, or in the refrigerator at eye level

Refrigerate cut-up fruit to store for later Buy fresh fruits in season Keep cans of juice-packed fruit in your refrigerator

door Place fruit on refrigerator shelf at eye level,

NOT in the drawers: Out of sight, out of mind!


EAT CALCIUM-RICH FOODS

How much? Men and Women need 3 cups /day

What sources?

All fluid milk products, cheese, yogurt, milk-based desserts, calcium-enriched soy milk

Why? Improved bone health, and may reduce the risk of

osteoporosis Reduced risk of cardiovascular disease and type 2

diabetes; lower blood pressure in adults


MAKE WISE DAIRY CHOICES

Compare non-dairy milks to dairy milk to make wise choices (refer to handout)

Include milk or calcium-fortified soymilk as a beverage at meals

Choose fat-free or low-fat milk Add fat-free or low-fat milk instead of water to oatmeal

and hot cereals. Use fat-free or low-fat milk when making condensed

cream soups Have fat-free or low-fat yogurt as a snack Make fruit and yogurt smoothies


GO LEAN WITH PROTEIN: MEAT

How much? The amount you need to eat depends on age, gender, and

level of physical activity. Most Americans eat enough food from this group. Make

leaner and more varied selections. Why?

Diets high in saturated fats and/or cholesterol raise “bad” cholesterol levels in the blood. Cholesterol is only found in foods from animal sources.

A high intake of fats makes it difficult to avoid consuming more calories than are needed.


GO LEAN WITH PROTEIN: FISH & NUTS

Eating about 8 ounces per week of a variety of seafood helps prevent heart disease, because seafood contains omega-3 fatty acids.

Eating peanuts and certain tree nuts (i.e., walnuts, almonds and pistachios) may reduce the risk of heart disease when consumed as part of a diet that is nutritionally adequate and within calorie needs.


Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.

Drink water instead of sugary drinks

FOODS TO REDUCE J Johnston, H


TIPS TO HELP YOU REDUCE SALT & SODIUM

Think fresh Enjoy home-prepared foods Fill up on veggies and fruits—they are naturally low in

sodium Choose dairy and protein foods that are lower in

sodium Adjust your taste buds Skip the salt Read the label Ask for low-sodium foods when you eat out Pay attention to condiments Boost your potassium intake


Drink water How much water is enough? A thrifty option Manage your calories Water on the go

Kid-friendly drink zone Don’t forget your dairy* Enjoy your beverage Check the facts *Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, compare what you drink

MAKE BETTER BEVERAGE CHOICES J Johnston, H


Presenter

Presentation Notes

drink water Drink water instead of sugary drinks when you’re thirsty. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed.To maintain a healthy weight, sip water or other drinks with few or no calories. how much water is enough? Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult. a thrifty option Water is usually easy on the wallet. You can save money by drinking water from the tap at home or when eating out. manage your calories Drink water with and between your meals. Adults and children take in about 400 calories per day as beverages—drinking water can help you manage your calories. kid-friendly drink zone Make water, low-fat or fat-free milk, or 100% juice an easy option in your home. Have ready-to-go containers filled with water or healthy drinks available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away from home. Depending on age, children can drink ½ to 1 cup, and adults can drink up to 1 cup of 100% fruit or vegetable juice* each day. *100% juice is part of the Fruit or Vegetable Group. Juice should make up less of the total recommended fruit or vegetable intake don’t forget your dairy** When you choose milk or milk alternatives, select low-fat or fat-free milk or fortified soymilk. Each type of milk offers the same key nutrients such as calcium, vitamin D, and potassium, but the number of calories are very different. Older children, teens, and adults need 3 cups of milk per day, while children 4 to 8 years old need 2½ cups and children 2 to 3 years old need 2 cups. enjoy your beverage When water just won’t do—enjoy the beverage of your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, cups, or glasses instead of large or supersized options. water on the go Water is always convenient. Fill a clean, reusable water bottle and toss it in your bag or brief case to quench your thirst throughout the day. Reusable bottles are also easy on the environment. check the facts Use the Nutrition Facts label to choose beverages at the grocery store. The label contains information about total sugars, fats, and calories to help you make better choices. compare what you drink Food-A-Pedia, an online feature available at ChooseMyPlate.gov/SuperTracker, can help you compare calories, added sugars, and fats in your favorite beverages. ** Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese

ACTIVE LIVING Physical activity and nutrition work together for better

health. Being active increases the amount of calories burned. Physical activity simply means movement of the body that

uses energy. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less

Physical activity can be integrated to into your daily routine. Example- Walking, gardening, climbing stairs, briskly pushing baby stroller

Regular physical activity can produce long-term health benefits: Increase your chances of living longer Feel better about yourself Decrease your chances of becoming depressed Sleep well at night Have stronger muscles and bones Stay at or get to a healthy weight


ACTIVE LIVING When you are not physically active, there is an

increased risk for: Heart disease Type 2 diabetes High blood pressure High blood cholesterol Stroke

For health benefits, physical activity should be moderate or vigorous intensity


ACTIVE LIVING J Johnston, H


Moderate physical activities

Walking briskly (about 3 ½ miles per hour)

Bicycling (less than 10 miles per hour)

General gardening (raking, trimming shrubs)

Dancing Golf (walking and

carrying clubs) Water aerobics Canoeing Tennis (doubles)

Vigorous physical activities

Running/jogging (5 miles per hour)

Walking very fast (4 ½ miles per hour)

Bicycling (more than 10 miles per hour)

Heavy yard work, such as chopping wood

Swimming (freestyle laps)

Aerobics Basketball (competitive) Tennis (singles)

HOW MUCH PHYSICAL ACTIVITY IS NEEDED?


Adults (18 – 64 years)

At least 2 hrs. & 30 mins. each week of aerobic physical activity at a moderate level OR 1 hr & 15 mins. each week of aerobic physical activity at a vigorous level. Adults should also do strengthening activities, like push-ups, sit-ups & lifting weights, at least 2 days a week.

Children & Adolescents (6 – 17 years)

Accumulate 60 mins. or more of physical activity each day (should be either moderate- or vigorous intensity & should include vigorous-intensity physical activity at least 3 days a week). 60 mins. of daily physical activity should include muscle-strengthening activities, like climbing & bone-strengthening activities, like jumping, at least 3 days a week.

Young children (2 – 5 years)

No specific recommendation for the number of minutes. Children ages 2-5 years should play actively several times each day.

LACK OF LEISURE-TIME PHYSICAL ACTIVITY AMONG U.S. ADULTS

Source: Healthy People 2010. JE Manson et al. Arch Int Med 2004 Feb 9; vol 164


CHANGING YOUR PHYSICAL ACTIVITY

Schedule leisure physical activity into your day Walk don’t ride Walk down the hall instead of e-mailing or phoning Identify and recruit physical activity partners Find both indoor and outdoor activities that you enjoy Keep track of activity and set goals Try new things


INCREASE PHYSICAL ACTIVITY AT HOME Join a walking group in the neighborhood or at the

local shopping mall. Recruit a partner for support and encouragement.

Push the baby in a stroller. Get the whole family involved — enjoy an afternoon

bike ride with your kids. Walk up & down the soccer or softball field sidelines

while watching the kids play. Walk the dog — don't just watch the dog walk. Clean the house or wash the car.


INCREASE PHYSICAL ACTIVITY AT HOME Walk, skate, or cycle more, and drive less. Do stretches, exercises, or pedal a stationary bike

while watching television. Mow the lawn with a push mower. Plant and care for a vegetable or flower garden. Play with the kids — tumble in the leaves, build a

snowman, splash in a puddle, or dance to favorite music.

Exercise to a workout video.


INCREASE PHYSICAL ACTIVITY AT WORK

Get off the bus or subway one stop early and walk or skate the rest of the way.

Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.

Take part in an exercise program at work or a nearby gym.

Join the office softball team or walking group


INCREASE PHYSICAL ACTIVITY AT PLAY Walk, jog, skate, or cycle. Swim or do water aerobics. Take a class in martial arts, dance, or yoga. Golf (pull cart or carry clubs). Canoe, row, or kayak. Play racquetball, tennis, or squash. Ski cross-country or downhill. Play basketball, softball, or soccer. Hand cycle or play wheelchair sports. Take a nature walk. Most important — have fun while being active!


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