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Meals Made Easy Week 2

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Week 2 Plan Healthy Plate Method Meals Read the Nutrition Facts label Sample lunch recipes Plate Method with recommended portions Breakfast A Breakfast B Lunch A ... – PowerPoint PPT presentation

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Title: Meals Made Easy Week 2


1
Meals Made Easy Week 2
  • Plan Healthy Plate Method Meals
  • Read the Nutrition Facts label
  • Sample lunch recipes

2
Plate Method Explained
Fruit
Milk
Vegetables (non-starchy)
Meat Alternates
Grains, Beans, Starchy Vegetables
3
Plate Method with recommended portions
Fruit 1/2 cup
Milk 1 cup
Vegetables 1 cup
Meat 2-3 ounces
Grains, Beans, Starchy Vegetables 1 ounce or 1/2
cup
4
Breakfast A
5
Breakfast B
6
Lunch A
7
Lunch B
8
Dinner A
9
Dinner B
10
Dietary Guidelines for Americans 2005
  • Provide advice for healthy eating to help
    reduce, or manage, risk for other health problems.

11
Key Recommendations
  • Choose a variety of fruits and vegetables each
    day. In particular, select from all five
    vegetable subgroups several times a week.

12
Key Recommendation
  • Consume 3 or more ounce-equivalents of
    whole-grain products per day, with the rest of
    your grains coming from enriched or whole-grain
    products.

13
Key Recommendation
  • Consume 3 cups per day of fat-free or low-fat
    milk or equivalent milk products.

14
Key Recommendation
  • When selecting and preparing meat and poultry,
    make choices that are low-fat or fat-free.

15
Key Recommendation
  • Limit intake of fats and oils high in saturated
    and/or trans fatty acids, and choose products low
    in such fats and oils.

16
Key Recommendation
  • Choose and prepare foods and beverages with
    few added sugars or caloric sweeteners.

17
Key Recommendation
  • Choose and prepare foods with little salt.

18
Food Label Nutrition Facts
19
Sugar Alcohols
20
Total Carbohydrate
  • One Serving of
  • Grains, Beans Starchy Vegetables
  • Fruit
  • Milk/Yogurt

15 grams of carbohydrate

21
Low Fat Boysenberry Yogurt
Serving Size 1 (8 oz.) container Total
Carbohydrate 39 g Dietary Fiber 0 g
Sugars 36 g How many Plate Method portions
would this be? How does this compare to 8 oz.
plain yogurt?
22
Low Fat Plain Yogurt
  • Serving Size 1 (8 oz.) container
  • Total Carbohydrate 16 g
  • Dietary Fiber 0 g
  • Sugars 16 g

23
10 Flour Tortilla
Serving Size 1 (2.5 oz.) tortilla Total
Carbohydrate 36 g Dietary Fiber 1 g
Sugars 3 g How many Plate Method portions
would this be? How does this compare to 6 whole
wheat tortilla?
24
6 Whole Wheat Tortilla
  • Serving Size 1 (1 oz.) tortilla
  • Total Carbohydrate 18 g
  • Dietary Fiber 4 g
  • Sugars 1 g

25
Honey Nut Cereal
Serving Size 3/4 cup Total Carbohydrate 26 g
Dietary Fiber 0 g Sugars 17 g How many
Pyramid servings would this be? How does this
compare to ¾ c. unsweetened cereal?
26
Unsweetened Os Cereal
  • Serving Size 3/4 cup
  • Total Carbohydrate 17 g
  • Dietary Fiber 2 g
  • Sugars 1 g

27
100 Grape Juice
Serving Size 8 fl. oz. Total Carbohydrate 40 g
Dietary Fiber 0 g Sugars 39 g How many
Pyramid servings would this be? How does this
compare to 3-4 oz. juice?
28
100 Grape Juice
  • Serving Size 4 fl. oz.
  • Total Carbohydrate 19 g
  • Dietary Fiber 0 g
  • Sugars 19 g

29
Which snack would have greatest effect on blood
sugar?
1 serving Strawberries
Strawberry Shortcake
30
Which of these would fit for a snack?
Total Carbohydrate
  • Snack size chips (2 1/2 oz.)
  • Sugar free pudding cup
  • 20 oz. fruit drink
  • Granola bar
  • 45 g
  • 19 g
  • 70 g
  • 29 g
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