MyPlate

Guidelines for Healthy Eating

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 The Old MyPyramid is now …

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 … MyPlate!

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 3 Concepts to Understand:

#1: Balance calorie intake (eating)

and output (exercise)

#2: Increase healthy foods

#3: Decrease unhealthy foods

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 #1: Balance Calorie Intake and Output…

– Balance the calories

you take in through
eating with the ones
you burn through
exercise.
– Don’t eat more than
you burn, and don’t
burn more than you
eat!

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 Portion Control

– Enjoy
your food,
but eat
less
– Avoid
oversized
portions

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 It takes
about 20
minutes for

20 minutes
stomach to
tell your
brain you’re
full

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 Decrease Portion Sizes!

The bigger
the
portion,
the more
people
tend to eat

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 Enjoy Foods — But Eat Less!

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 Physical Activity + Healthy Diet =
Healthy YOU!

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 Moderate
aerobic
activity
increases
breathing
and heart
rate
somewhat

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 Vigorous
aerobic
activity greatly
increases
heart rate and
breathing

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 Can you guess: How much WEEKLY
physical activity should adults (age 18
and over) do for substantial health
benefits?
A. 30 minutes of moderate-intensive activity
5 times per week
B. 15 minutes of vigorous-intensity activity 5
times per week
C. Either A or B

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 Can you guess: How much WEEKLY
physical activity should adults (age 18
and over) do for substantial health
benefits?
A. 30 minutes of moderate-intensive activity
5 times per week
B. 15 minutes of vigorous-intensity activity 5
times per week
C. Either A or B

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 Why not watch and workout?!

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#2: Increase Healthy Foods…

– Make half your

plate fruits and
vegetables
– Make at least
half your
grains whole
grains
– Switch to fat-
free or low-fat
dairy products
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nutrient-
dense
more

foods
Eat

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Photo courtesy of National Cancer Institute

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 Examples of
Nutrient-Dense Foods:

Vegetables/fruits
Whole grains
Seafood
Eggs
Dry beans/peas
Unsalted nuts/seeds
Fat-free/low-fat milk/milk products
Lean meats/poultry
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 Nutrient-Dense
NOT Calorie-Dense

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 Nutrient-Dense
NOT Calorie-Dense

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 Fill half your plate with
fruits & veggies

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 Pick a Variety of Vegetables

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 At least half
your grains
should be
whole grains

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 Can you guess: Which bread is
highest in WHOLE grains?

A. INGREDIENTS: enriched flour

(wheat), water, high fructose corn
syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour,
water, brown sugar ...

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 Can you guess: Which bread is
highest in WHOLE grains?

A. INGREDIENTS: enriched flour

(wheat), water, high fructose corn
syrup, molasses, wheat, bran ...
B. INGREDIENTS: whole wheat flour,
water, brown sugar ...

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 Switching to fat-free or low-fat (1%)
milk makes a difference!

Whole 2% 1% Fat-free
165 125 100 85
calories calories calories calories
Calories 40 65 80
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saved
#3 Decrease Unhealthy Foods…

– Compare sodium
in foods like soup,
bread, and frozen
meals ― and
choose the foods
with lower
numbers
– Drink water instead

of sugary drinks
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Photo courtesy of National Cancer Institute

Limit
foods
high in
sodium,
added
sugars,
and
refined
grains
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 Easy Ways to Decrease Sodium
 Check labels
 Avoid adding salt (an
exception may be when
baking yeast breads)
 Eat fresh foods, frozen
veggies
 Request salt be left off
when eating out
 Use other seasonings
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 Can you guess: How much
sodium is in 1 cup of this food?

A. 30 mg
B. 250 mg
C. 470 mg

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 Can you guess: How much
sodium is in 1 cup of this food?

A. 30 mg
B. 250 mg
C. 470 mg

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 Decrease Sugar-Sweetened
Beverage Intake:
 Drink fewer sugar-
sweetened beverages
 Consume smaller
portions
 Substitute water,
unsweetened coffee
and tea, and other
beverages with few or
no calories
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 While some
sugars occur
“naturally” in
foods like
milk, fruit, and
some
vegetables,
these aren’t the
“added sugars”
that we are
concerned
about.
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 Can you guess: Which food
has ADDED sugar according
to the ingredient list?
A. INGREDIENTS: cultured pasteurized
grade A nonfat milk, whey protein
concentrate, pectin ...

B. INGREDIENTS: cultured grade A

reduced fat milk, apples, high-fructose corn
syrup, cinnamon, nutmeg, natural flavors,
pectin ...
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 Can you guess: Which food
has ADDED sugar according
to the ingredient list?
A. INGREDIENTS: cultured pasteurized
grade A nonfat milk, whey protein
concentrate, pectin ...

B. INGREDIENTS: cultured grade A

reduced fat milk, apples, high-fructose corn
syrup, cinnamon, nutmeg, natural flavors,
pectin ...
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