Choose My Plate on Campus

2. Choose My Plateon Campus 21st Century Grant Summer 2013

3. Review MyPlate

4. What is My Plate? • In June 2011, MyPlate replaced the Food Guide Pyramid • Easy-to-understand visual cue to help consumers adopt healthy eating habits • Consistent with the 2010 Dietary Guidelines for Americans • The online resources and tools can empower people to make healthier food choices

5. Make half your plate veggies & fruits • Full of nutrients and may help to promote good health • Choose red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli • Try some no-salt seasonings to add zest to veggies and enjoy the natural sweetness of fruits

6. Include whole grains • Aim to make at least half your grains whole grains • Look for the words “100% whole grain” or “100% whole wheat” on the food label • Whole grains provide more nutrients, like fiber, than refined grains.

7. http://www.youtube.com/v/YhnYRQD7E2w

8. Add lean protein • Such as lean beef and pork, or chicken, turkey, beans, or tofu • Eat seafood twice a week • One egg a day, on average, doesn’t increase risk for heart disease • Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry

9. Don’t Forget the Dairy • Add a cup of fat-free or low-fat milk or yogurt to your meal • provide the same amount of calcium and other essential nutrients as whole milk and yogurt, but less fat and calories. • If you don’t drink milk, try soymilk (fortified soy beverage)

10. Avoid extra fat • Using heavy gravies or sauces will add fat and calories to otherwise healthy choices • For example, steamed broccoli is great, but avoid topping it with cheese sauce • Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

11. Drink Water • Americans drink about 400 calories every day • Soda, energy drinks, and sugar-sweetened coffee drinks and sports drinks • Have a water bottle with you throughout the day as a reminder • Don’t wait until you’re thirsty to have water • Utilize the water fountains across campus for free refills

12. Nutrition for Growing Bodies • Fill up on the right stuff  less room for the nutrient-poor choices • Whole-Grain Foods = Carbohydrates, Fiber, B-Vitamins and More • Fruits and Vegetables = Antioxidants, Vitamins A and C, Potassium and Fiber • Low-fat Dairy = Protein, Calcium, Potassium, Magnesium and Phosphorus • Lean Meat/Poultry/Fish/Eggs/Beans/Nuts = Protein, Iron, Zinc and B-Vitamins

13. Go, Slow, or Whoa The U.S. National Heart, Lung, and Blood Institute suggests we think about foods in terms of: • Think of the healthiest foods as "go" foods. These are foods like steamed or raw veggies and skim or low-fat milk that are good to eat almost anytime. • Foods that are OK to eat sometimes are "slow" foods. Foods like hamburgers or pancakes aren't off limits — but they shouldn't be eaten every day. At most, you'll want to eat these foods just a couple of times a week. • Some foods should make you stop, think, and say, "Whoa! Should I eat that?" These foods are the least healthy and the most likely to cause weight problems, especially if a person eats them all the time."Whoa!" foods are once-in-a-while foods, like French fries or ice cream

14. Use the Nutrition Facts Label to compare the sodium, calories, fats, and sugars in your foods

16. Label Lingo Here are just a few of the terms you might see while you shop: • Healthy: the food is low in fat and saturated fat, has less than 95 mg cholesterol and 480 mg sodium, and has at least 10% of the daily value of vitamins A and C, iron, calcium, protein and fiber. • Free (for example, sugar free): the food contains only tiny amounts of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving. • Good source: one serving provides 10% to 19% of your total daily needs for a specific nutrient. • Low sodium: one serving has 140 milligrams of sodium or less. • Low cholesterol: one serving has 20 milligrams of cholesterol or less and 2 grams or less of saturated fat. • Low fat: one serving contains 3 grams of fat or less. • Reduced (for example, reduced fat): one serving has 25% less fat, saturated fat, sodium, sugar, cholesterol, or calories per serving than the regular version of the food. • Light (or lite): one serving has 50% less fat or one third fewer calories than the regular version of the food

17. Try New Foods • Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! • Trade fun and tasty recipes with friends or find them online.

18. Smart Supermarket Here are some thoughts on when and where to shop: • Don't shop when you're hungry • Pick the best supermarket for you • Shop during off-peak times • Video- http://kidshealth.org/teen/food_fitness/nutrition/grocery_shopping.html#

19. Use a Smaller Plate • helps with portion control • by avoiding oversized bowls, glasses, plates, and mugs, you’re better able to avoid excess calories

20. Head to Class Prepared • Remember to pack healthy snacks when you head to class • Helps you avoid vending machine pitfalls • Fruit with peanut butter, nuts and chocolate trail mix, yogurt with granola, low fat cheese and crackers

21. Active Alternatives to Screen Time • Research shows physical activity drops when kids hit the teenage years • A busy schedule doesn't always translate into an active lifestyle • Being active now also helps reduces their risk of chronic health problems later in life • Engage in at least  60 minutes of physical activity daily 

22. Sources • http://www.eatright.org/Public/content.aspx?id=6442474562 • http://kidshealth.org/teen/food_fitness/nutrition/grocery_shopping.html • http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet28StayFitonCampus.pdf