“Plating up a Healthier You”National Nutrition Month with Morrison Management Specialists

Courtney Brooks, Dietetic Intern

Overview

•Learning to build a well balanced meal for general health using “Plate Method”

•Be able to take information to make healthy choices in the cafeteria

•Review of the nutrition related promotions in cafeteria for National Nutrition Month

The Plate Method

American Diabetes Association uses this illustration to help diabetics manage their carbohydrate intake at each meal. This method also illustrated portion control and healthier side and entrée choices making it a great way to manage your waistline and live a healthier lifestyle.

Putting the Plate into PracticeStep 1) Take a plate (no more than 10 in. in diameter) and mentally draw a line down the center

Step 2) Take one side and cut it in half again--making a plate with three sections…one bigger than the other two

Step 3) Fill the largest section with non-starchy vegetable

AsparagusBeans (green)BroccoliCabbage CarrotsCauliflower, CeleryColeslaw (packaged, no dressing) Cucumber

EggplantGreens (collard, kale, mustard, turnip)Mushrooms, OkraOnionsPea podsPeppers Salad greens

SquashSugar snap peasTomatoTurnipsWater chestnuts

Step 4) Fill one of the smaller sections with starchy food items

whole grain breadswhole grain, high-fiber cerealcooked cerealrice, pasta, tortillascooked beans and peaspotatoes, green peas, corn, lima beans, sweet potatoes, winter squashlow-fat crackers and snack chips, pretzels, and fat-free popcorn

Step 5) Last section left on your plate, the other small one fill with meat/meat alternative

Chicken & turkey (without the skin)Fish-tuna, salmon, cod, or catfishSeafood-shrimp, clams, oysters, crab, or musselsLean beef and pork such as sirloin or pork loinTofu, eggs, low-fat cheesePlant based proteins…

Step 6) “Off the plate” (miscellaneous carbohydrate)

Add an 8 oz glass of non-fat or low-fat milk OR add another small serving of carbohydrate such as a 6 oz. container of light yogurt or a small roll

Add a piece of fruit or a 1/2 cup fruit salad and you have your meal planned

Ideas for a Meal from our Cafeteria

National Nutrition Month @ Presbyterian Hospital by Morrison Management Specialists

Week 1: Half Your Grains Whole

Week 2: Fats with Benefits

Week 3: Plant Power

Week 4: Think Before You Drink

Weekly Healthy Promotions

Week 1: Half Your Grains Whole

Wheat Thins

Week 2: Fats with Benefit

Sources of Beneficial FatsSources of Fat to Limit

Vegetable OilsOlive and Canola

FishNutsSeedsAvocados

Partially Hydrogenated Oils Most often found in processed food items

(Trans Fats)

Animal Products high in Saturated Fat

Meat, butter, full fat milks, cheeses & dairy items

Week 3: Plant Power

Animal Protein:

Plant Protein:

Meats, chicken, fish, milk, cheeses & eggs

Beans, nuts, seeds & whole grains

Week 4: Think Before You Drink

9-13 cups a day

Women: about four 20 oz. bottles

Men: about five 20 oz. bottles

Beverages account for 40 % of our total added sugar intake

In Summary…

Small changes to promote a healthier lifestyleVisualize “my plate” before choosing your mealCheck that your grains are wholeBe mindful of beneficial fatsIncorporate plant based proteins into your dietDrink water and skip a soda

For More Information Visit:The Academy of Nutrition and Dietetics

http://www.eatright.org/

American Diabetes Associationhttp://www.diabetes.org/

Compass Group’s Wellness Page http://balance.compass-usa.com

Happy Nation Nutrition Month!!!Thank you for your time!

Any Questions?