PowerPoint prepared by: Reina H. Hasting, FNP Nutrition Educator

This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 907-465-3347 or go to www.hss.state.ak.us/dpa/programs/fstamps. UAF is an AA/EO employer and educational institution.

Developed

by EFNEP Staff from:

Updated research-based health and nutrition information

Dietary Guidelines For Americans, 2010

MyPlate

Goals:•Families enjoy being active.•Participants accurately complete the required entry forms.

7

Get Moving!

Every Eating Smart*Being Active lesson will have a time for being physically active.

1. Warm-up: includes deep breathing and a whole body stretch followed by and activity to warm up muscles. This gets the blood flowing and gently stretches the muscles, which important before being active.

2. Static stretching: Where the stretch is help for 10 seconds or more.

3. Physical activity: Start new activities slowly. Gradually increase the amount and intensity of the activity as you feel comfortable.

4. Quick whole body stretch: It’s important to gently stretch muscles again after periods of exercise.

A word about Being Active

Let’s warm up!

Ask a neighbor: • How have you been active in the last

few days?

• What is something you like to do to be active?

Take Two Minutes

11

Dietary Guidelines For Americans, 2010 MyPlate

Dietary Guidelines for Americans 2010 & MyPlate (worksheets)

The advice from the Dietary Guidelines for Americans has been put into a picture called MyPlate that shows how to make healthy food choices for our families.

Being physically active is important to health. Most Americans of all ages need to be more active. Being active means simply moving our bodies.

Why be active?

Work in pairs to write on the worksheet ways that you enjoy being active.

Let’s taste it! Time

Work in small group to give each other ideas about ways to be active with your kids. Talk about ways to fit this into busy schedules.

Making it work

• Have kids help in the yard or garden.

• Have kids help plan active times with neighbors or friends.

• Turn on the radio and dance to music.

• Take a ten minute walk in the middle of the day, or take a walk with the whole family before or after dinner.

• Use the stairs instead of the elevator.

• Stretch for ten minutes when you have time.

• Jump rope.

• Play “tag.”

• Kick and chase a big ball.

• Blow bubbles, chase them.

• Rollerblade or roller skate.

• Fly a kite.

• Walk the dog.

• Play Frisbee.

• Go to the park or school yard to play on the playground equipment or to play basketball. (Be sure to supervise young children.)

Here are some ideas:

22

Review

Goal Setting:

The next lesson is about ways to save money and time planning and shopping for foods.

• If you would like, bring some labels to the next class.

Thank you!

Preview of the next lesson

Preview of the next lesson

The next lesson is about ways to save money and time planning and shopping for foods.

• You are welcome to bring food labels.

http://misskara.pbworks.com/w/page/52605167/MyPlate

Cut back on sodium and empty calories from solid fats and added sugars.

• Drink water instead of sugary drinks.

• Eat sugary desserts less often.

• Make foods that are high in solid fats- such as cakes,

cookies, ice cream, pizza, cheese, sausages, and hot

dogs- occasional choices, not every day foods.

• Limit empty calories to less than 260 a day based on a

2000 calorie a day diet.

• Pick activities you like and do each for at least 10 minutes at a time.

• Every bit adds up, and health benefits increase as you spend more time being active.

Children and adolescents: get 60 minutes a day or more a day.

Adults: get 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking.

Be physically active your way

Water is an essential nutrient. Without it human life cannot survive.

Remember: Drink water any time.

Image from http://www.foodielovesfitness.com/wp-content/uploads/2014/05/glass-of-water.jpg

Water & Fruit or Seltzer-water & Fruits

Image from http://www.berkeleywellness.com/sites/default/files/400-06072007c.jpg

Switch to skim or 1% milk.

Information prepared by: Reina H. Hasting, FNP Nutrition Educator

This material was funded by the USDA/Supplemental Nutrition Assistance Program and USDA/National Institute of Food and Agriculture’s Expanded Food and Nutrition Education Program. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 907-465-3347 or go to www.hss.state.ak.us/dpa/programs/fstamps. UAF is an AA/EO employer and educational institution.