MAKE YOUR PLATE GREAT!

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SPONSORING AGENCY MAKE YOUR PLATE GREAT! Create a Great Plate! The U.S. Department of Agriculture prohibits discrimination against its customers, employees, and applicants for employment o n the

1 SPONSORING AGENCY MAKE YOUR PLATE GREAT! Create a Great Plate! The U.S. Department of Agriculture prohibits discrimination against its customers, employees, and applicants for employment o n the basis of race, color, national origin, age, disability, sex, gender identity, religion, reprisal, and where applicable, political beliefs, marital status, familial or parental status, sexual orientation, or all or part of an individual s income is derived from any public assistance program, or protected genetic information in employment or in any program or activity conducted or funded by the Department. (Not all prohibited bases will apply to all programs and/or employment activities). If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at or any USDA office, or call (866) to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C , by fax (202) or at program.intake@usda.gov.individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) ; or (800) (Spanish). USDA is an equal opportunity provider and employer. TODAY S INFORMATION PROVIDED BY: LEARNING OBJECTIVES At the end of this session, the participant will be able to: 1. Discuss the general themes and goals of the Dietary Guidelines for Americans 2010, 2. Discuss the general recommendations of the new meal guidance system Choose My Plate, and 3. Create a good plate that includes variety from the My Plate Food Groups 4. Develop healthy eating patterns using My Plate Julie Zikmund, MPH, RDN, LRD PRE-TEST (TRUE/FALSE) 1. Half of the plate should be fruits and vegetables. 2. Half of the grains should be whole grains. 3. After the age of 2, children should be switched from whole to low-fat milk. 4. It is important to serve lean proteins most of the time. 5. Sodium should be limited in the diets of preschoolers. 6. Sugary drinks should be limited in the day care setting. POLLING QUESTION #1 WHEN WERE THE FIRST DIETARY GUIDELINES FOR AMERICANS RELEASED?

DIETARY GUIDELINES FOR AMERICANS HISTORY 1980 2010

calorie balance over time to achieve and sustain a

calorie intake Monitor food and beverage intake,

sizes When eating out, make better choices Limit

inactivity 1985 1995 2005 DIETARY GUIDELINES 2010

FORMS OF SAMPLE FOODS Concept: Focus on consuming

of Vegetables and fruits Whole grains Fat-free and

patterns, choose foods for nutrients, but stay

beverages high in solid fats,* added sugars, and

beverages *Solid fats are major sources of saturated

2 DIETARY GUIDELINES FOR AMERICANS HISTORY DIETARY GUIDELINES 2010 HIGHLIGHTS Concept: Maintain calorie balance over time to achieve and sustain a healthy weight Control total calorie intake Monitor food and beverage intake, physical activity, and body weight Reduce portion sizes When eating out, make better choices Limit screen time Increase physical activity and avoid inactivity DIETARY GUIDELINES 2010 HIGHLIGHTS NUTRIENT DENSE AND NON-NUTRIENT DENSE FORMS OF SAMPLE FOODS Concept: Focus on consuming nutrient-dense foods and beverages Increase intake of Vegetables and fruits Whole grains Fat-free and low-fat dairy products Seafood Flexibility in eating patterns, choose foods for nutrients, but stay within calorie needs Reduce intake of foods and beverages high in solid fats,* added sugars, and sodium Replace with nutrient-dense foods and beverages *Solid fats are major sources of saturated fats, trans fats, and cholesterol COMPARISON OF CONSUMPTION TO RECOMMENDATIONS THE FOOD GUIDANCE SYSTEMS 2

CHOOSE MY PLATE CHOOSE MY PLATE MENU Foods to increase

least half your grains whole grains Switch to fat-free

& veggies Pick a variety of vegetables from each

subgroup of beans and peas (legumes) includes.

3 CHOOSE MY PLATE CHOOSE MY PLATE MENU Foods to increase Make half your plate fruits and vegetables Make at least half your grains whole grains Switch to fat-free or low-fat (1%) milk Fill half your plate with fruits & veggies Pick a variety of vegetables from each vegetable subgroup Did you know: The vegetable subgroup of beans and peas (legumes) includes... The beans and peas (legumes) subgroup does NOT include... all cooked beans and peas, for example: Kidney beans Lentils Chickpeas Pinto beans DFIN T23 Green peas Green beans DFIN T

POLLING QUESTION #2: What type of food are beans and peas (legumes) considered? A. Vegetable B. Protein C.

Neither A or B VARY YOUR VEGGIES Set a good example Buy in season Use more fresh or frozen, less canned Have cut

FRUITS Use fruits on salads, as side dishes, main dishes, desserts and snacks Keep fresh and dried fruits handy

try unusual fruits Choose fruit more often than juice Limit juice to 6 ounces or less per day At least half your

4 POLLING QUESTION #2: What type of food are beans and peas (legumes) considered? A. Vegetable B. Protein C. Both A and B D. Neither A or B VARY YOUR VEGGIES Set a good example Buy in season Use more fresh or frozen, less canned Have cut veggies available for snacks Have salad with dinner each night Add veggies to casseroles, pasta sauce, quick breads, etc. Select fast food salad rather than fries, at least sometimes Choose dark salad greens over iceberg FOCUS ON FRUITS Use fruits on salads, as side dishes, main dishes, desserts and snacks Keep fresh and dried fruits handy for snacks Cut up fruits on cereal, pancakes, and waffles Include canned and frozen fruits Be adventurous and try unusual fruits Choose fruit more often than juice Limit juice to 6 ounces or less per day At least half your grains should be whole grains Whole grains contain the entire grain seed or kernel Bran Endosperm WHOLE GRAINS Whole Wheat Cracked wheat, crushed wheat Graham flour Whole oats/oatmeal Whole corn Brown & wild rice Whole rye Whole grain barley Germ Buckwheat groats/whole buckwheat flour Bulgur (cracked wheat) Whole millet 4

Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either: 3 ways to eat half

100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products 6 oz.

MAKING THE SWITCH TO FAT-FREE (SKIM) OR LOW-FAT (1%) MILK MAKES A

INGREDIENTS: whole wheat flour, water, brown sugar.

5 Partially whole grain products providing half or more whole grains per ounce-equivalent serving have at least either: 3 ways to eat half whole grains 3 oz. 100% whole grains & 3 oz. refined-grain products 51% of total weight as whole grains OR 8g of whole grains 2 oz. 100% whole grains, 2 oz. partly whole-grain products, & 2 oz. refined grain products 6 oz. partly whole-grain products 25 POLLING QUESTION #3 Which bread is highest in WHOLE grains? MAKING THE SWITCH TO FAT-FREE (SKIM) OR LOW-FAT (1%) MILK MAKES A DIFFERENCE! A. INGREDIENTS: wheat flour, water, high fructose corn syrup, molasses, wheat, bran... B. INGREDIENTS: whole wheat flour, water, brown sugar... Whole 2% 1% Fat-free 165 calories Calories saved 125 calories 100 calories 85 calories POLLING QUESTION #4 Which is more nutrient-dense? NATURALLY NUTRIENT DENSE Focus on fat free or low-fat milk A. Fat-free and low fat (1%) milk B. Whole milk C. They are equally nutrient-dense Drink milk with meals and snacks Use milk to make hot cereal Use lactose-free products if needed Select non-dairy high calcium foods and beverages if desired 5

GO LEAN WITH PROTEIN Start with a lean choice Lean cuts Keep it lean Trim Cooking methods Skip breading Seafood at least

foods with lower numbers Drink water instead of sugary drinks POLLING QUESTION #5 PEOPLE AGES 2 AND OLDER SHOULD REDUCE

2,300 mg or 3,000 mg, depending on age/other individual characteristics Groups reduced to 1,500 mg African Americans ages

much sodium is in 1 cup of this food? Easy ways to reduce sodium A. 30 mg B. 250 mg C.

6 GO LEAN WITH PROTEIN Start with a lean choice Lean cuts Keep it lean Trim Cooking methods Skip breading Seafood at least twice/week CHOOSE MYPLATE MENU Foods to reduce Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers Drink water instead of sugary drinks POLLING QUESTION #5 PEOPLE AGES 2 AND OLDER SHOULD REDUCE DAILY SODIUM INTAKE TO LESS THAN A. 2,300 mg or 1,500 mg, depending on age/other individual characteristics B. 2,300 mg or 3,000 mg, depending on age/other individual characteristics Groups reduced to 1,500 mg African Americans ages 2+ Adults ages 51+ People ages 2+ with high blood pressure, diabetes, or chronic kidney disease POLLING QUESTION #6 How much sodium is in 1 cup of this food? Easy ways to reduce sodium A. 30 mg B. 250 mg C. 470 mg 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 6

Reduce sugar-sweetened beverage intake: Drink fewer sugarsweetened beverages Consume smaller portions Substitute water, unsweetened coffee and tea, and other beverages with few or no calories GRAIN

Pour ½ cup milk in each bowl and let sit for 5 minutes. Divide the shredded apple between the 4 bowls. Stir any other oatmeal toppings that you would like. Credit as: 1 bowl = 1 oz.

can of chickpeas (garbanzo beans), drained and rinsed with water 2-3 garlic cloves, minced 3 T sesame tahini 1T olive oil 3 T fresh lemon juice ½ t ground cumin ¼ t black pepper Put the chickpeas and

7 Reduce sugar-sweetened beverage intake: Drink fewer sugarsweetened beverages Consume smaller portions Substitute water, unsweetened coffee and tea, and other beverages with few or no calories GRAIN RECIPE FROM CHOP CHOP COOKBOOK (PAGE 10) MUESLI 1 cup old-fashioned oats 2 cups low-fat milk 1 apple, scrubbed or peeled and grated on the large holes of a box grater Divide the oats between 4 bowls. Pour ½ cup milk in each bowl and let sit for 5 minutes. Divide the shredded apple between the 4 bowls. Stir any other oatmeal toppings that you would like. Credit as: 1 bowl = 1 oz. grain (1 serving) and 1/8 cup of fruit VEGETABLE RECIPE FROM CHOP CHOP COOKBOOK (PAGE 41) FRUIT RECIPE FROM CHOP CHOP COOKBOOK (PAGE 140) CLASSIC HUMMUS 1-16 oz. can of chickpeas (garbanzo beans), drained and rinsed with water 2-3 garlic cloves, minced 3 T sesame tahini 1T olive oil 3 T fresh lemon juice ½ t ground cumin ¼ t black pepper Put the chickpeas and garlic in the food processor with a steel blade. Put the top on tightly and process until well chopped. Gradually, through the top of the processor, add the tahini, oil, lemon juice, cumin and pepper. Process until smooth. If the hummus isn t creamy, add hot water a tablespoon at a time, and process until it is. Spoon into the serving bowl, cover and refrigerate until cold. Serve with veggies or crackers. Credit: 1 ounce of hummus 1 ounce of meat. MELTING APPLES 6 Granny Smith apples with 1/3 of the top cut off ¼ cups dried fruit (raisins, cranberries, currents, apricots) ¼ cup coarsely chopped nuts 1 T real maple syrup ½ teaspoon ground cinnamon ¼ cup water Preheat oven to 375 degrees. Put the apples on the cutting board and remove the core by using a melon baller or a spoon. Put the dried fruit, nut, maple syrup, and cinnamon in a small bowl. Divide the mixture into 4 parts and stuff inside the apples. Put the water in the muffin tins. Add the apples. Put in the oven and bake until the apples until soft, about 1 hour. Serve warm. Credit as: ½ apple = ½ cup of fruit (3-5 year olds). Children ages 6-12 would need 1 apple = ¾ - 1 cup of fruit MILK RECIPE FROM CHOP CHOP COOKBOOK (PAGE 170) Remember HOT HONEY-VANILLA MILK 2 cups low-fat milk 2 teaspoons honey or real maple syrup ½ teaspoon vanilla extract 1 pinch ground cinnamon Put all the ingredients in the pot and put it on the stove. Turn the heat to medium-low and cook until warm, about 3 minutes Whisk or stir the milk from time to time. Carefully divide the warm milk between the mugs and serve right away. A variety of foods, in moderation, can fit into a healthy eating pattern if nutrient needs have been met without exceeding calorie limits. Credit as: ½ cup = ½ serving of milk Regular physical activity helps maintain calorie balance. DFIN T48 7

8 POST-TEST (TRUE/FALSE) 1. Half of the plate should be fruits and vegetables (true). 2. Half of the grains should be whole grains (true). 3. After the age of 2, children should be switched from whole to low-fat milk (true). 4. It is important to serve lean proteins most of the time (true). 5. Sodium should be limited in the diets of preschoolers (true). 6. Sugary drinks should be limited in the day care setting (true).??questions?? THANK YOU! SEND YOUR EVALUATIONS TO: Nutrition for North Dakota Day Care Children, Inc th Ave SW - Suite 5 Minot, ND ND Toll Free Phone : Minot Local Telephone: Fax: ndc@minot.com 8

USDA is an equal opportunity provider and employer.

USDA is an equal opportunity provider and employer. The U.S. Department of Agriculture (USDA) prohibits discrimination against its customers, employees, and applicants for employment on the bases of race, color, national origin, age, disability, sex, gender