Taking on MyPlate

But first… Let’s Talk Nutrients

What is a Nutrient?• Substance that provides nourishment for

growth and the maintenance of lifeWhat is an Essential Nutrient?

• A nutrient required for normal human function that cannot be synthesized by the body, so we must obtain from a dietary source

Macronutrient: required in large amounts

Micronutrient: required in small amounts

Essential Nutrients

1) Protein2) Fats3) Carbohydrates4) Vitamins5) Minerals6) Water

What are the 6 essential nutrients?

Macronutrients

Micronutrients

MyPlate

Can you fill in all five parts of the plate?

FRUITSVEGETABL

ES

GRAINS

PROTEI

N

DAIRY

Fruits and Vegetables• Carbohydrate• Fresh/frozen > canned > dried > juice

• More color = more nutrients• Variety is key!• Ideal portion size

Why?

Is fresh produce better than frozen produce?

Tips to Eat More Fruits and Vegetables

• Buy in season• Keep a bowl of fresh produce on the counter• Refrigerate cut-up produce in snack-sized

bags• Buy canned and frozen to always have fruits

and vegetables on hand• Top your cereal or yogurt with fruit• Include a green salad with dinner every night• Add spinach for nutritional value to

smoothies• Keep produce visible in fridge• Try frozen grapes instead of candy

Grains• Carbohydrate• Includes any food made from wheat,

rice, oats, cornmeal, barley or another cereal grain

• Make half your grains whole• Benefits of fiber

• Ideal portion size

What is the difference between a whole grain and a refined grain?

Tips to Eat More Grains• Ease into switching from refined to whole

grains• One meal at a time• Half refined product/half whole product

• Try rolled oats or crushed wheat crackers as breading for baked meats

• Freeze leftover barley, brown rice, or bulgur and reheat later as an easy side dish

Protein• Meat, Seafood, Poultry, Eggs, Beans,

Nuts, Seeds, Soy• Building blocks for bones, muscles,

cartilage, skin, and blood• Choose low-fat and low-sodium• Ideal portion size

How many ounces of chicken is the ideal portion size?

Tips on Protein Choices• Choose lean cuts of meat• Go to deli instead of buying pre-packaged lunch

meat• Be careful to limit amount• Go skinless• It’s all in the preparation technique • Don’t forget about fish and legumes• Avoid cross-contamination• Defrost correctly and cook to safe temperatures

Dairy• Fat + Carbohydrate• Milk, yogurt, cheese, ice cream

• Choose Low-Fat • Calcium, potassium, phosphorus• Other calcium sources: dark leafy greens,

broccoli, sardines, some fruits and nuts, tofu, fortified drinks, etc. • Ideal portion size

Are there other dietary sources of calcium?

Tips to Eat More Dairy and Calcium

• Make a dip with plain yogurt instead of sour cream

• Add low-fat milk to oatmeal instead of water • Make fruit-yogurt smoothies in the blender• Add kale and spinach to lettuce salads• Eat canned salmon instead of canned tuna• When ordering a cappuccino or latte, ask for

skim milk and skip the whipped cream

Fats and Oils• Not included on MyPlate• Pastries, oils/dressings, candy, nuts,

creams, fried food, butter/shortening• Avoid trans fat, saturated fat,

cholesterol• Solid at room temperature

• Choose mono- and poly- unsaturated• Liquid at room temperature

Is all fat bad?

Tips for Reducing Fats and Oils• Ask for salad dressing on the side• Limit dessert to only 1-2 times a week• Use small amounts of condiments• Use herbs for flavor instead of fat• Save fried foods for special occasions• Try homemade baked apple kale chips

instead of processed snacks• Add beans to salad

What About Snacks?

1 Carbohydrate + 1 Protein• Celery + peanut butter• Apples + cottage cheese• Raw vegetables + hummus• Banana + almond butter • Whole grain crackers + low-fat cheese • Granola + low-fat yogurt

Today’s Diet Definitions• Vegetarian: excludes meat• Lacto Vegetarian: excludes meat and eggs, includes

dairy• Lacto-ovo Vegetarian: excludes meat, includes

eggs and dairy• Vegan: excludes all meat, dairy, and egg products• Pescetarian: excludes meat, includes fish• DASH Diet: excludes sugar, red meat, and fat

• Dietary Approaches to Stop Hypertension• Gluten-free: excludes wheat, barley, rye

• Celiac Disease• Paleo: excludes processed food; based on “hunter-

gatherer” habits

ReferencesWebMd: Food Sources of Vitamins and

MineralsUnited States Department of Agriculture:

Choose My PlateAmerican Diabetes AssociationAmerican Heart AssociationAcademy of Nutrition and DieteticsMayo Clinic: Dietary Fiber