“get your plate in shape” march is national nutrition month
TRANSCRIPT
“Get Your Plate in Shape”
March is National Nutrition Month
Encourage everyone to include healthy foods from all
the food groups!
Start Shaping Your Plate!•Make half your plate fruits and vegetables.
•Make at least half your grains whole.
•Switch to fat-free or low-fat milk.
•Vary your protein choices.
•Cut back on sodium and empty calories from solid fats and added sugars.
•Enjoy your food but eat less.
•Be physically active your way.
Eatright.org
Make Half Your Plate
Fruits &
Vegetables
•Eat a variety & make it colorful – especially dark green, red and orange varieties!
•Strive to have at least one fruit or vegetable at every
meal.
•Let members of the family pick their favorite vegetable & fruit and then plan a meal around their choices.
•Try one new fruit and/or vegetable each week!
Eatright.org
Eatright.org
Add More Whole-Grains
Read The Food Labels
Look for foods made with whole-grains.
Words like whole-wheat/rye/rice flour. Popcorn is a true whole-grain.
Less is more! Fewer ingredients on the label = a generally more natural, authentic food item.
Whole-grain ingredients as the first or second ingredient. The farther down the label with many listed ingredients may not be the best choice.
Eatright.org
Strive to make at least half your cereal, pasta, and brown rice
100% whole-grain.
Switch to fat-free or
low-fat milk
Fat-free or low-fat milk has the same amount of
calcium and other essential nutrients as
whole milk……
……but LESS CALORIES & LESS FAT!
Eatright.org
Eatright.org
Vary Protein Sources
Choose from a variety of protein sources:
NutsBeansEggsTofu
Edamame
At least twice a week, eat:Fish & Seafood
Keep meat and poultry portions lean and to 3 oz per
meal
Eatright.org
Cut back sodium
& empty calories from solid fats
and added sugars
Use This Not ThatDrink water sugary drinks
100% fruit juice fruit-flavored drinks Spices and herbs salt Oils Solid fatsChoose lower sodium foods by reading the labels.
Use herbs and spices to enhance the flavor of food rather than salt. Use basil in pasta dishes. Pop a bay leaf into stews or soups where you want a deep, pungent flavor. Go for dill or lemon grass for a delicate taste. Try small amounts of sage, which has an
intense flavor with pork, poultry or beef. Sprinkle cinnamon, instead of sugar, on oatmeal or other cereals.
Choose fruit as your dessert!
Eat lessUse a smaller plate, bowl and glass.
Keep track of what you eat - write it down.
Know how many calories you should be eating each day. Use your wellness website/health library portion control or ChooseMyPlate.gov.
Limit alcohol:1 drink/day for women 2 drinks/day for men
Eatright.org
Be physically active! Pick activities you like to do
and start at least 10 minutes at a time. Every
little bit helps.
Children and Teens60 minutes or more per day
Adults2 hours and 30 minutes
or more a week
Eatright.org
IdeasHold a healthy recipe contest for employees.
Offer discounts for healthier meals in the cafeteria.
Vending machines - healthy snack options.
Walking meetings
Health Heroes ideas??
Resources
www.eatright.orgwww.nutrition.gov/
http://www.nlm.nih.gov/medlineplus/www.americanheart.org
www.diabetes.org
Thank You!
This has been a WellAdvantage presentation.
We wish you the best of luck in your quest for a healthier lifestyle!
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7543 Main Street, 2nd Floor · Sykesville, Maryland 21784 · www.welladvantage.com · Office: 410-795-7579