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MyPlate

Native Lifestyle Balance Session 4. Wherever you are, just use your plate to make a healthier diet. MyPlate. Eating less fat is essential to losing weight. It’s also one important part of healthy eating. Some of the other parts of healthy eating include: …..the way you eat.

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MyPlate

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  1. Native Lifestyle Balance Session 4 Wherever you are, just use your plate to make a healthier diet. MyPlate

  2. Eating less fat is essential to losing weight. • It’s also one important part of healthy eating. Some of the other parts of healthy eating include: …..the way you eat. A regular pattern of meals is important. A regular pattern will keep us from getting too hungry and losing control. Eat more fiber. Fiber helps you feel full for a longer period of time. Foods with fiber I include: * Fruits and Vegetables * Whole Grains * Beans Finding fiber: look for a Daily Value of 10% or more, or just ask yourself: “Did it grow that way?” Apple (4g)→Applesauce (2g)→Apple juice (0g) …..what you eat overall.

  3. Wherever you are, just use your plate to make a healthier diet. MyPlate

  4. Meet the Vegetable GroupThis could be the start of a beautiful friendship • Any vegetable or 100% vegetable juice is welcome in the vegetable food group.

  5. Meet the Vegetable GroupThis could be the start of a beautiful friendship There are five subgroups in the vegetable group: • Dark green • Red and orange • Beans and peas • Starches • Other

  6. How Many Vegetables Should You Eat?

  7. Meet the Fruit Group • Any fruit or 100% fruit juice is a welcome part of the fruit group.

  8. Meet the Fruit Group • Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

  9. Fruit GroupEat a variety • 1.5-2 cups per day • Half your plate should be fruits and veggies

  10. Meet the Grain GroupMake at least half your grains whole grains! • Food made from wheat, rice, oats, cornmeal, barley or another cereal grain.

  11. What Does an Ounce of Grain Look Like?

  12. How Much Grain Should You Eat? • You should generally eat between five and six ounces of grains each day. • They should make up 1/4 of the plate.

  13. Meet the Protein Group • Any food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are welcome in the protein group.

  14. How Much Protein Should You Eat?

  15. Meet the Dairy Group • All fluid milks, as well as yogurt, milk-based desserts, hard natural cheeses, and soft cheeses are part of this group.

  16. How much Dairy Should You Eat? • Most people should consume three cups of dairy foods per day. • Have it with every meal.

  17. Look!

  18. Rate Your Plate • Pick two days from last week’s Keeping Track/ Fill in the dates. Date:

  19. What could you do to better match My Plate

  20. My Plate and “eating lower-fat foods instead” work together. →Instead of high-fat foods, pick low-fat foods. →Instead of high-fat foods, use lower-fat substitutes

  21. →Instead of flavoring foods with fat, use low-fat flavorings

  22. →Find ways to lower the fat in meals you eat.

  23. →Avoid frying foods. Use other, healthier ways to cook

  24. To do next week: • I will: • Keep track of my weight and what I eat • Fill out the Rate Your Plate form every day • Answer these questions before next session: • Did you make any changes during the week to better match My Plate? If yes, what were they? • What problems did you have? How did you solve them?

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