Balanced Plate, Balanced Life: Secrets to Success with The New USDA “My Plate”

1. Balanced Plate, Balanced Life: Secrets to Success with The New USDA “My Plate” Evgeniya Nozdrina, Danielle Trafficanda

2. Then…Food Pyramid

3. Now… My Plate

4. Key Messages of My Plate • Balance Calories • Foods to Increase • Foods to Decrease

5. “Secrets” to Balancing Calories • Enjoy food, and the foods you like, but eat less of them • Everything in moderation • Eat until satisfied, not full • It takes about 20 minutes for your stomach to tell your brain that you are no longer hungry and to stop eating • Slow down while eating • Do not eat distracted • Practice mindful eating • Downsize your portions and avoid portion distortion • Use smaller plates and serving utensils • Share a meal

6. Balance Calories • Be physically active • At least 30 minutes 5 days a week • No Time? Split it up. Do three 10 minute sessions • Any movement counts: walking, biking, jump rope, dancing in the kitchen • Choose lean sources of protein • White meat poultry, beans, legumes, egg whites, lean cuts of beef and pork • Add beans or legumes to: soups, taco meat, chili, hamburgers. • Try making meatloaf or chili with extra lean ground turkey or chicken • Try to incorporate fish 2-3 times a week

7. Balance Calories • Switch to low fat or skim dairy • Low fat and skim dairy has the same nutrients as whole dairy but without the fat and cholesterol Whole Milk: 150 calories, 8g fat Low fat Milk: 110 calories, 2g fat Save 40 calories and 6g fat

8. “Secrets” on Foods to Increase • Fruits and Vegetables • Whole Grains • Lean Proteins and Low or Non fat Dairy

9. “Secrets” to Increase Fruits and Vegetables • 2 cup of fresh fruit • 2.5 cups fresh vegetables • FILL HALF YOUR PLATE • Focus Snacks on Fruits and Vegetables • Fruit & veggie smoothies • Ants on a log • Parfaits • Dippers • Incorporate more fruits and vegetables into the main meals • Grate vegetables into meatloaves, meatballs, lasagnas, potatoes • Add vegetables or fruit to stir-fries, pizzas, omelet's, pasta • Add fruit to muffins, pancakes, desserts • When baking try substituting ½ or all the butter or oil for applesauce

10. “Secrets” to Increase Whole Grains • Make 1/2 of your grains whole • For adults - 3 servings or 48g WG • For children - 1.5 servings 23g WG • At Home • Substitute • Try brown rice or whole-wheat pasta. • Use whole grains such as barley and bulgur in mixed dishes. • Try to substitute whole wheat or oat flour for up to half of the flour in recipes. • Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan. • Whole-grain bread or cracker crumbs can be used in meatloaf. • Unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup. • Try popcorn with little or no added salt and butter, a whole grain, as a healthy snack.

11. “Secrets” to Increase Whole Grains • At the Supermarket • Watch out claims such as: Multi-Grain, Stone-Ground, Wheat, Cracked Wheat, Seven-Grain, or Bran. These products are usually not Whole-Grain products • Do not be tricked by color, which is not an indicator of a whole grain • Look for the “Whole Grain” stamp provided by the Whole Grain Council. • Look at the Nutrition Facts label to find products with higher % Daily Value for fiber. Not all whole grains products are good sources of fiber

12. “Secrets” to Increase Whole Grains • At the Supermarket • Read the Food Label. The top of the label’s ingredient list should contain whole-grain ingredients • Brown rice • Buckwheat • Bulgur • millet • oatmeal • quinoa • rolled oats • whole-grain barley • whole-grain corn • whole-grain sorghum • whole-grain triticale • whole oats • whole rye • whole wheat • wild rice

13. Foods to Reduce • Solid Fats • Sodium • Added Sugars

14. “Secrets” to Reducing Solid Fats • Solid fats are also called “saturated” fats • Most come from animal products or tropical oils • These Include: • Butter, lard, bacon grease, milk fats (cheese, cream) shortening • Why do you want to reduce these fat? • High in saturated fats and cholesterol • Lower in monounsaturated and polyunsaturated fats • Higher in calories/ more calorie dense • 9 calories/ gram

15. “Secrets” to Reducing Solid Fats • At Home: • Use unsaturated fats such as: canola oil, olive oil, vegetable oils, • Use jellies, jams, fruit butters, or nut butters instead of butter on bread • Substitute applesauce for all or half the butter or oil in baked goods • Bake foods rather than fry • Use avocado on sandwiches instead of mayo • Try Greek yogurt in place or sour cream or mayonnaise

16. “Secrets” to Reducing Solid Fats • At the Supermarket • Buy oils instead of butter or other solid fats • Buy butter spreads that are made with heart healthy oils, such as “Smart Balance” • Read ingredient list • Make sure oils used are: heart healthy, oils used are not fully or partially hydrogenated, have low amounts of total fat, saturated fat, and cholesterol in a serving • For saturated fat and cholesterol, use the Quick Guide to %DV: 5%DV or less is low and 20%DV or more is high. (Remember, there is no %DV for trans fat.)

17. “Secrets” to Reducing Sodium • 2,300 milligrams (mg) a day 1,500 mg/day for 51 years old and older, African Americans, have hypertension, diabetes, or chronic kidney disease • At Home • Cut back little by little over time • Try to eat more home-prepared foods • Do not add salt while cooking or at the table • Use spices, herbs, garlic, vinegar, or lemon juice to season foods. • Think fresh – Fill up on vegetables and fruits • Increase your potassium intake, which might help to lower the blood • Eat processed foods less often and in smaller amounts • Watch the condiments such as: soy sauce, ketchup, pickles, olives, salad dressings, and seasoning packets. Choose low-sodium options and cut the amount.

18. “Secrets” to Reducing Sodium • At the Supermarket • Read the Food Label. Look for claims: • Sodium Free- less than 5mg/serving • Very Low Sodium- 35mg or less • Low Sodium- 140mg or less • Reduced Sodium- sodium is reduced by at least 25% than original product • No Salt Added- Sodium is not added to product. Still check the sodium count • Pay close attention to: foods made with cheese; cured meats such as: bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods like: canned chili, ravioli, and soups. • Buy canned vegetables or beans that are no salt added or reduced sodium or rinse before cooking • Choose low sodium diary and protein foods.

19. “Secrets” to Reducing Sodium • Read the food label’s ingredient list. Even if salt is at the bottom of the list of ingredients, look for ingredients that are high in their sodium content • yeast extract • marmite • soy sauce • teriyaki sauce • baking powder • baking powder • sun dried tomatoes • sodium alginate • sodium ascorbate • sodium bicarbonate (baking soda) • sodium benzoate • sodium caseinate • sodium chloride • sodium citrate • sodium hydroxide • sodium saccharin • sodium stearoyllactylate • sodium sulfite • disodium phosphate • monosodium glutamate (MSG) • trisodium phosphate • Na 

20. “Secrets” to Reducing Added Sugars • An average of 16% of the total calories in the American diet • Women should get no more than 100 cal/day from sugar (about 6 tsp of sugar) • Men should get no more than 150 cal/day from sugar (about 9 tsp of sugar) • At Home • Drink water or low fat milk instead of regular soda, "vitamin- type" water, sports drinks, coffee drinks, and energy drinks. • Limit the amount of fruit juice • Limit sugary cereals • Eat less candy; ice cream; processed foods and desserts such as cookies, cakes, and pies. • Choose smaller portions or share sweets. • Try fruit for dessert, whole grains or unsalted nuts for snacks

21. “Secrets” to Reducing Added Sugars • At the Supermarket • Read the food labels. Choose foods with lower sugar content. • Buy canned fruits packed in own juices • Read the food label’s ingredient list. Look for terms that indicate added sugars • Anhydrous dextrose  • Brown sugar  • Confectioner’s powdered sugar  • Corn syrup  or Corn syrup solids  • Dextrin  • Fructose  • High-Fructose Corn Syrup  • Honey  • Inverted sugar  • Malt syrup  • Maltose  • Maple syrup  • Molasses  • Nectars (e.g. peach nectar, pear nectar)  • Pancake syrup  • Raw sugar  • Sucrose  • Sugar  • White granulated sugar 

22. For More Information • http://www.choosemyplate.gov/ • http://www.wholegrainscouncil.org/ • http://fit.webmd.com/welcome-parents