Holiday MyPlate

As a special holiday bonus, I want to offer you the wonderful MyPlate handout that accompanies the Holiday MyPlate poster. If you like what you see, it’s not too late to pick up some last minute-holiday resources in the Nutrition Education Store — now’s the perfect time to prepare for those New Year’s resolutions…

Holiday times are here! This means a lot more activity and disruption to regular meal and exercise patterns. The good news is that you can remember MyPlate’s most important message to lower calories and eat healthier! Make half your plate fruits and veggies.

Here is how to adopt that message during the crazy holiday rush:

#1. Fill appetizer plates halfway with vegetables.

Look at the savings:

Plate 1: 546 calories

  • 4 mini quiche: 240
  • 2 slices cheddar cheese: 226
  • 5 crackers: 80 calories

Plate 2: 145 calories

  • 1 cup carrots and celery 25
  • 2 mini quiche: 120

Visualize a plate before you eat snacks (and bring your snacks!).

Are you zooming through the mall and tempted by large pretzels, cookies, and cinnamon rolls? They smell great and offer holiday spirit except they are really bad news for your waist. We have become oblivious to lare sizes because they are everywhere. Picture that item on a dinner plate. Does a cinnamon roll or pretzel likely take up a whole plate? That is too much! Bring an apple in your bag or choose a healthier item from the food court.

#2. Fill dessert plates halfway with fruit.

Instead of filling up your plate with pie, cake, brownies, and cookies, fill it up with fruit and leave room for a small slice or piece of one favorite treat.

Consider the savings:

Plate 1: 900 calories

  • Pecan pie slice: 500
  • 1 butter cookie: 200
  • Peppermint brownie: 200

Plate 2: 145 calories

  • 1 cup fresh fruit: 90
  • 1 cookie or 1/2 of a pie slice: 200 calories

Hint: bring a beautiful fresh fruit salad or bowl of fruit so you can have this option.

#3. Make a healthy plate for lunch and dinner.

No matter where you eat, using the MyPlate method of portion control can help you lower calories.

  • 1 big bowl of pasta with meatballs: 900 calories
  • MyPlate method: 1/4 pasta, 1/4 meatball, and 1/2 veggies = 400 calories

Make MyPlate at home, when you eat out, and when you are a guest somewhere else. It works in the cafeteria, the food court, the drive through and office parties!

#4. Eat a healthy snack plate with fruits and veggies before going to a party.

Okay so we realize it is not always easy to eat MyPlate at someone else’s house or the office party. So here is one more strategy. Eat your MyPlate fruits and veggies before you go out. Eat a small salad and a piece of fruit — that way when you go somewhere you can have a smaller serving of what they are offering and you won’t arrive starved only to fill up on a whole plate of fried chicken or fatty roast beef and fritters.

Will this be helpful for you or your clients? If so, don’t miss the free PDF handout available below. Normally it’s exclusive for people who buy the Holiday MyPlate poster, but I want to make an exception today…

Holiday MyPlate

Key Messages from MyPlate

It’s time for another sneak peek, this time into the Food and Health Online Classes!

Today’s sneak peek comes from the increasingly popular MyPlate for Educators Course. After you’ve finished this 2-hour CPE class, you will be able to…

  1. Discuss the history of MyPlate and its connection to the Dietary Guidelines for Americans.
  2. Understand the foods and food groups that make up MyPlate, along with the food elements that should be reduced/consumed in moderation.
  3. Articulate MyPlate’s advice about portions and proportions.
  4. Know the serving sizes for each food group as recommended for different ages, sexes, and activity levels.
  5. Explore and provide makeovers to dishes in order to bring them into alignment with MyPlate.
  6. Discuss shifts in eating patterns that will bring about a healthier eating style.
  7. Understand the health impact associated with a variety of foods in each food group.
  8. Successfully navigate the MyPlate website and know where to look for further resources.

In this little preview, you’ll get a glimpse of a few key messages from MyPlate.

Are you ready? Here we go!

One of the themes that you will see over and over in MyPlate’s educational materials is the importance of variety. Yes, there are 5 main food groups, but there are lots of different foods in each one. Just because the proportions don’t change doesn’t mean that the content shouldn’t. Be sure to keep the choices nutrient dense and in reasonable portions and you’ll be building a healthy plate.

Another key to MyPlate is bringing all the pieces together to form a healthy eating style. This means choosing proper portions of nutritious foods in enough variety to meet your nutrient needs. A healthy eating style is also low in sodium, saturated fat, and added sugars.

Why?

Well, according to the USDA, “Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity. Most of us eat too many foods that are high in saturated fat and added sugar. Eating foods with less sodium can reduce your risk of high blood pressure.” Plus, these empty calories and sodium have been linked to an increased risk of chronic disease.

Yet another key message from MyPlate is the importance of making small shifts in order to create a healthier eating style. This is very closely in line with the recommendations from the Dietary Guidelines for Americans, as are most of MyPlate’s messages.

You don’t have to upend all your eating habits in order to start building a healthy eating pattern. Instead, make small changes that you know you can sustain over time and build from there.

This presentation goes on for a total of 45 slides, but I think we need to stop here. I hope you liked the sneak peek! For more great information about MyPlate, check out the MyPlate for Educators Course.

And here are some other MyPlate resources that I thought you might enjoy!

Increase Engagement with a Healthful Eating Pattern Game

We’re all familiar with the benefits of building a healthful eating pattern, but sometimes actually executing on that plan is easier said than done.

Make a healthful eating pattern more compelling with this fun game that kids and adults alike will enjoy!

Food Group Tag!

Here’s how you play…

Game Setup:

Divide your group into two separate teams. One team needs to have five people. These are the taggers, who will work together to tag everyone in the other group. Assign each tagger one of the following food groups…

  • Fruit
  • Vegetables
  • Grains
  • Protein
  • Dairy

Everyone who is not a tagger is an empty serving. Each empty serving can work as a free agent. Their goal is to avoid the taggers.

Explain that the taggers are seeking food groups to make a healthful plate. If an empty serving gets tagged, he or she must freeze in place and announce their new food group (determined by the tagger, who represents one of the 5 food groups), and then think of a healthful food that fits that group, which they then announce as well.

The taggers must work together to create a balanced plate (so don’t let one tagger go crazy and tag all the empty servings, claiming them for a single food group).

Game Play:

Set a timer for four minutes and move your group to a location that’s conducive to running around.

Taggers must line up shoulder-to-shoulder. Arrange the empty servings five feet in front of the tagger line. Once “go” is called, the empty servings must evade the taggers for four minutes.

Once the game time is finished, “stop” must be called. At that point, everyone freezes.

Have the untagged empty servings move to one side of the game area, then arrange the tagged empty servings into their food groups. Did the taggers craft a balanced plate? Why or why not?

If the taggers managed to create a balanced plate, then they win. If the empty servings threw off the balance, then they win instead.

This active game offers a fun way to visualize a healthful eating pattern while providing an opportunity for some light physical activity as well.

Game created by Sean Tuohy

Display of the Month: MyPlate

It’s been a while since we’ve done a display of the month, and now is the perfect time to revive the tradition with MyPlate!

The Materials:

The Activities:

  • Food Group Lottery
  • Food Group Lighting Rounds

The Details:

If you have access to the wall behind your table, set up either or both of the MyPlate Banners along with the Art of Health Poster. If you don’t have access to that wall, use just the MyPlate Banner and Stand alongside your table and add the Art of Health Poster to your table (you can prop it on a Tabletop Easel). In front of your table, arrange the MyPlate Floor Decal to add extra interest to your booth.

On the table itself, scatter the resources included in the MyPlate Wellness Fair Kit, leaving room for some MyPlate Handouts and the prizes (MyPlate StickersMyPlate Vegetable StickersMyPlate Fruit Stickers and/or MyPlate Bookmarks) you’re going to offer in order to draw people to your booth and reward participation during activities. In one corner of the booth, arrange the materials you’ll need for the food group lottery.

And, just for fun, finish setting up by tying on a MyPlate Apron, which you can later give away as a prize, if you’d like!

Now, on to the activities!

For the Food Group Lottery, have volunteers write down their names and favorite food groups on individual pieces of paper and put them all in a clear bowl or box. Shuffle all the submissions, then draw 10 winners. Reward them with the prizes listed above, or these adorable MyPlate buttons.

For the Food Group Lightning Rounds, gather all your participants in a circle in front of your booth. Explain that you’re going to name a food group and then each person has to list a healthful food that would fit in that group, one at a time. If a person can’t think of a food or lists something that isn’t healthful, he or she is out and the circle gets smaller. Repeat with the rest of the food groups until you’ve got a small group of winners remaining. All of the previously-suggested prizes would make great rewards, as would these pretty MyPlate plates!

Previous Display Inspiration:

Free Handout:

And, to add one more fun aspect to your display, here’s a free MyPlate coloring page. How will you incorporate this into your booth?

Finally, here are some fantastic workbooks to help your clients learn valuable health and nutrition lessons…

Sugar Math Misconceptions

Recently, a dietitian reader reached out to us with some old information about people’s recommended intake of added sugars. This interaction made me realize how much misinformation is still out there about sugar, so I want to set the record straight right now.

The Dietary Guidelines for Americans recommend that people “Consume less than 10 percent of calories per day from added sugars.”

That recommendation can be hard for people to apply in their daily lives if they struggle with calculating their total calorie intake and then what 10% of that number would be, so my team and I did a little math to  make the guidelines’ recommendation clearer to consumers.

Here’s what we did…

  • We found that the average daily calorie intake for most Americans is roughly 2,000 calories per day.
  • We calculated how many calories make up 10% of that daily intake.
  • We converted the number of calories to grams of added sugars so that people could easily calculate how much a food would impact this upper limit by using the Nutrition Facts label.
  • Just for fun, we also converted that amount to teaspoons of sugar. That way, people would have one more strategy for applying these numbers to their own lives.

All that math revealed that people should get no more than 200 calories per day from added sugars. That’s only 50 grams of added sugars per day! Since there are 4 grams of sugar in a teaspoon, that comes out to only 12.5 daily teaspoons.

We put all that information into our eye-catching Sugar Math poster and a tearpad to match. Take a look!

The information on which we based all these calculations has been supported by MyPlate, which is a publication of the U.S. Department of Agriculture, also known as the USDA.

And of course, the fun doesn’t stop there!

We then delved into the sources of added sugars in the American diet, figuring that knowing the top sources of hidden sugars in an eating pattern would be useful for consumers who are looking to follow the new sugar limits. We poured a lot of that knowledge into the Sugar Math poster and tearpad, along with the Are You Drinking Candy? poster and handout set. The lollipops in the latter really highlight how many added sugars are in a variety of common drinks. See for yourself!

Anyway, I just wanted to shine a light on some of the latest information about added sugars and empty calories. Misconceptions can lurk where you least expect them, but they sure are great teaching opportunities!

Oh, and here is a closer look at some sugar resources that my team and I have made…

MyPlate Coloring Page

Today is your lucky day!

To celebrate the release of the brand-new MyPlate Coloring Book, I want to share a page from that book with you, for free!

You see, coloring isn’t just for kids anymore. Emerging studies indicate that coloring could help reduce stress in adults as well as children. Plus, it’s just plain fun!

Of course, I couldn’t leave things there. As soon as I learned about the possible health benefits of coloring, I began to brainstorm ways to sneak a few lessons about wellness and healthy eating patterns into my coloring pages. Before I knew it, the MyPlate Coloring Book was born. With patterns intricate enough to be fun to color, and an added dash of simple and memorable health lessons on each page, this book is sure to be fun for all ages!

And now, without further ado, here is the free page from the MyPlate coloring book! How will you use your copy?

MyPlate Coloring Page

Remember, there’s always more in the Nutrition Education Store! Check out these fantastic MyPlate resources…

My Plate Coloring Book

MyPlate PowerPoint and Handout Set

My Plate Banner and Stand

MyPlate Meal Makeover Handout

Check out this amazing MyPlate meal makeover! I originally kept this handout as an exclusive part of the soon-to-be-released My Plate activity book, but my resolve has crumbled and I can’t wait to share it with you today! If you like what you see, be sure to keep an eye out for the free printable MyPlate handout at the bottom of the post…

Meal Makeover: Use MyPlate to Rearrange This Plate of Fried Chicken

MyPlate Meal MakeoverRevise Fried Chicken:

A typical plate filled with fried chicken and macaroni and cheese weighs in at over 850 calories! That’s way too huge for a single meal. Plus, the plate is full of solid fats and processed grains, with very few nutrients in sight. This is where MyPlate comes in handy. Use MyPlate to rebalance the plate and make the meal more nutritious!

Since filling half the plate with fruits and vegetables is key to MyPlate, start there, replacing half of the chicken and macaroni with steamed corn and green beans. Then keep protein to a quarter of the plate, choosing white meat to cut down on saturated fat. This leaves the dairy and grain groups, which are represented by the macaroni and cheese. Look at the new plate! It’s got only 333 calories, and it looks just as full as the other plate!

Dinner Meal Makeover Details:

Using MyPlate to make over this meal saves you 517 calories!

This new meal is far higher in nutrients, especially fiber, vitamins, and minerals. It’s also lower in empty calories than the first plate.

You could make this meal even better by replacing the refined grain macaroni with a whole grain pasta like whole wheat pasta or quinoa pasta. If you replaced the full-fat cheese with low-fat cheese, you’d take the improvements even further!

The green beans add 30% of your daily value (DV) of vitamin C and 20% of your DV of vitamin K.

The corn adds 17% of your DV of fiber and 21% of your DV of thiamin.

Like what you see? Here’s a free (and printable!) My Plate handout:

MyPlate Meal Makeover

And don’t miss these other engaging MyPlate materials from the Nutrition Education Store!

MyPlate Coloring Book

MyPlate DVD

MyPlate Floor Sticker

Tabletop Flip Charts

Here’s a collection of tabletop flip charts that can be used for student, patient, and client education!

Use them in employee wellness fairs, health fairs, exam rooms, offices, and classrooms. They fit on a table and flip easily to teach people important lessons about a variety of topics including MyPlate, diabetes, and cholesterol.

Take a look!

chart1

chart2

myplatechart

Best of all, these charts are very portable and can be used without electricity. They are hands-on because clients can read them and flip them at their own pace.

After all, pictures and infographics speak a thousand words!

Speaking of MyPlate, here’s a free copy of one of our most popular MyPlate handouts, just in case you missed it!

holidaymyplate-nes

And here are a few more MyPlate resources that you might like!

 

Resource Spotlight: Walloons

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Here are some new educational resources that just happen to be both creative and engaging.

Walloons!

What are walloons, you ask?

They’re wall decals shaped like balloons. You can use them as decorations and teaching tools.

These wall decals come in handy when you want to add a little pizzazz to your walls. They’re great anywhere that you might want to fill in the space between posters, and they are spectacular in cafeterias, exam rooms, classrooms, offices, and more! I created them after I got a request from our dietitian customer Sonya Angelone, MS, RD, who wanted to perk up her children’s school cafeteria. They have been hanging on the walls there ever since. Sonya said the walls looked bare and she wanted to have some fun and positive decals that matched our fruit and vegetable balloons. We had these drawn up by our artist and Sonya fell in love with them so we made a special order of these wall decals for her. We figured everyone else might want some. They are perfect for walls that cannot hang posters or walls that need sprucing up or small places. You can even stick them on bulletin boards. See below for our directions for how you can make your own, too!

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There are several varieties of walloons to choose from. Which best match your style?

The What’s on Your Fork? Walloons are the newest additions to the Nutrition Education Store and are perfect for National Nutrition Month. After all, the theme is “Put Your Best Fork Forward.”

Of course you can also make your own walloons. Draw a balloon with a black magic marker on a large white piece of paper. Copy it on a copy machine. Allow everyone to cut and paste their favorite food photos on the balloons. Then adhere the balloons to the wall using a 3d removable poster tape. This allows them to stick to the wall but keeps them removable, too. Of course you can also have everyone take pictures of their forks for your social media channel. Be sure to use a hashtag that reflects your name so you can post them with ease.

And, in case you missed it, here’s another Nutrition Month resource: the printable handout that comes with the What’s on Your Fork Bulletin Board Banner

whatsonyourforkhandout-copy

And here’s a peek at these walloons from the Nutrition Education Store

Nutrition at a Glance

Here’s a fun new way to help your clients learn and remember key nutrition lessons.

A brand-new poster!

Everyone gets so confused about how to eat healthfully. In today’s society, proper nutrition comes from following MyPlate, reading food labels, and eating the best options from each of the food groups. The Nutrition at a Glance poster shows key nutrition lessons in three easy steps. Plus, each step has an exciting visual of food!

  • Step 1: Let macronutrients put their best food forward! Think lean, high fiber, and nutrient dense!
  • Step 2: Get your vitamins and minerals from food! Follow MyPlate and get a varied diet with all of the food groups.
  • Step 3: Learn how to read food labels so you can make the best choices that are lower in added fat, sugar, and salt (sodium).

This poster makes a fun visual for any room or event! It is even perfect for Nutrition Month celebrations!

at a glance

To celebrate this fun new resource, I want to give you the handout that comes with it, for free!

Here you go!

Let’s Talk Nutrients:

There are 3 different types of macronutrients — the nutrients in your eating pattern that make up the bulk of what you consume each day. Those 3 macronutrients are carbohydrates, fats, and protein.

Protein is important for the creation and maintenance of your bones, skin, and muscles. Carbohydrates are the source of most of your energy. Fat helps your body absorb nutrients and also provides energy.

Choose high-fiber carbohydrates, lean protein, and heart-healthy fats (you can find them in plants and fish). This will help you get the 3 major macronutrients from healthful food sources.

Get Your Vitamins and Minerals from Food:

Balance your meals using MyPlate and its 5 food groups: vegetables, fruit, protein, grains, and dairy.

That way, you will eat a varied diet with adequate nutrients in the calories allotted.

Avoid Extra Processed Food Dangers by Reading Food Labels:

Added sugars, excess sodium, and both trans and saturated fat have been linked to elevated risk of chronic disease.

Minimizing these will help you keep your body in tip-top shape!

Here’s a printable PDF copy of the handout!

nutritionataglance-copy

And here are a few fun nutrition resources from the Nutrition Education Store!