Date post: | 15-May-2018 |
Category: |
Documents |
Upload: | dinhkhuong |
View: | 222 times |
Download: | 4 times |
Page 1 of 4www.move.va.gov Standard Handouts • S06 Version 5.0
S06
Making Healthy Food Choices With a Healthy Plate
• REDUCES HEALTH RISKS—Beforeyoueat,thinkaboutwhatgoesonyourplateorinyourcup,glass,orbowl.Vegetables,wholegrains,low-fatdairyproducts,fruits,andleanproteinfoodsareallgreatchoices.Eatingthesefoodscanreducerisksofdevelopingdiseasessuchasobesity,heartdisease,diabetes,andsometypesofcancer.
• IMPROVES PORTION CONTROL AND FOOD CHOICES—Foodportionsandfoodchoicesareveryimportantforreachingandkeepingahealthyweight.
Whycreateahealthyplate?
one quarter plate • grain & starchy vegetables one quarter plate •
lean m
eat /
pro
tein
one half plate • non-starchy vegetables & fruitsFill ½ of your
plate with non-starchy vegetables
and fruit
Fill ¼ of your plate with
whole grains and/or starchy
vegetables
Fill ¼ of your plate with lean
protein (a 2–3 oz. cooked portion)
Drink more water
www.move.va.gov Page 2 of 4Standard Handouts • S06 Version 5.0
•Chooseavarietyofvegetables,especially
dark-green,red,andorangevegetables.
• Non-starchyvegetablesarelowincaloriesandfulloffiber,vitamins,minerals,andantioxidants.Examplesofnon-starchyfiber-richvegetablesincludecarrots,broccoli,cauliflower,greenbeans,asparagus,andpeppers.
• Vegetablesandfruitscanbefresh,canned,orfrozen.Eatonlysmallamountsofdriedfruitsasthesecanbehighincalories.Driedfruitsarehealthyquicksnacks.
Fill ½ of the 9-inch plate with NON-STARCHY VEGETABLES and FRUITS.
HowtoBuildaHealthyPlate
Choose a 9-INCH OR SMALLER PLATE.
Usearulerandmeasureacrossyourplate.Usea9-inchplateorsmallertopreventoverfillingtheplateandeatingtoomuch.
• Shopforvegetableswithoutaddedsalt,butter,orcreamsauces,anddon’taddthesewhencooking.Limitfruitwithaddedsugarsorsyrup.
• Selectwholefruitoverjuice,butifyouchoosejuice,lookfor100%fruitjuice.
• Enjoyawiderangeofcolorfulvegetablesandfruit.Selectwhatisinseasonforvarietyandflavor.
www.move.va.gov Standard Handouts • S06 Version 5.0 Page 3 of 4
Fill ¼ of the 9-inch plate with WHOLE GRAINS and/or STARCHY VEGETABLES.
• Consumeatleasthalfofallgrainsaswholegrains.Eat3ouncesormoreofwhole-graincereals,breads,crackers,rice,orpastaeachday.Oneounceisabout1sliceofbread,1cupofbreakfastcereal,or½cupofcookedriceorpasta.
• UsetheNutritionFactslabeltochoosewholegrainsthatareagoodorexcellentsourceofdietaryfiber.· Goodsourcesoffibercontain10–19%
oftheDailyValueperserving.· Excellentsourcesofdietaryfiber
contain20%ormoreoftheDailyValueperserving.
• Checktheingredientlistandlookforthefirstorsecondingredienttoincludethewords“whole”or“wholegrain.”
• Examplesofwholegrainsincludewhole-wheatpasta,whole-grainbreads,brownrice,andwhole-grainhotandcoldcereals.
• Examplesofstarchyvegetablesincludepotatoes,corn,peas,wintersquash,yams,andlegumes(kidney,garbanzo,andblackbeans).
HowtoBuildaHealthyPlate
Fill ¼ of the 9-inch plate with LEAN PROTEIN CHOICES (about 3 ounces cooked or the size of a deck of cards).
•Examplesofproteinfoodsincludeseafood,beans,peas,andnuts,aswellasleanmeats,poultry,andeggs.Limittooneeggperday.
•Eatseafood(fishandshellfish)orothermeatless
proteininplaceofmeatorpoultryatleasttwiceaweek.
Selectsomeseafoodthatishigherinoilsandlowerinmercury(salmon,trout,andherring).Meatlessproteinsourcesincludesoy(tofu,tempeh,edamame)andlegumes(kidney,garbanzo,andblackbeans).
• Selectleanmeatsandpoultry.Choosemeatcutsthatarelowinfatandgroundbeefthatisextralean(atleast90%lean).Trimordrainfatfrommeatandremovepoultryskinbeforecookingoreating.
• Trygrilling,broiling,poaching,orroasting.Thesecookingmethodsdonotaddextrafat.
• Drainfatfromgroundmeatsaftercooking.Avoidbreadingonmeatandpoultry,whichaddscalories.
www.move.va.gov Page 4 of 4Standard Handouts • S06 Version 5.0
Include HEALTHY DAIRY selections.
• Increaseintakeoffat-free(skim)orlow-fat(1%)milkandmilkproducts,suchasyogurt,cheese,andfortifiedsoybeverages.
• Choosefat-freeorlow-fatmilkoryogurtmoreoftenthancheese.
• MAKE THE BEST CHOICESwhenyouprepareororderfoods.
· Selectfoodsthataregrilled,broiled,baked,boiled,roasted,poached,stir-fried,orsteamedinsteadoffried.
· Addflavortofoodswithherbs,spices,andlow-fatseasonings—avoidusingsaltorseasoningscontainingsodium.
· Includevegetables,fruits,wholegrains,fat-freeorlow-fatdairyproducts,andproteinfoodsthatprovidefewercaloriesandmorenutrients.
· Avoidpreparingororderingfoodsthatarecreamy,fried,breaded,battered,orbuttered.Usesmallportionsofdressings,syrups,dips,andsauces.
· Eatfewerfoodsthatcontainsolidfats.Themajorsourcesofdietaryfatarecakes,cookies,icecream,andotherdesserts(oftenmadewithbutter,
margarine,orshortening);pizza;cheese;andprocessedandfattymeats(likesausages,hotdogs,bacon,ribs).
· Limitfoodscontainingpartiallyhydrogenatedoils,amajorsourceofunhealthytransfats.
· Cutbackonfoodsanddrinkswithaddedsugarsorcaloricsweeteners(sugar-sweetenedbeverages).Choosewater,fat-freemilk,100%fruitjuice,orunsweetenedteaorcoffeeasdrinksratherthansugar-sweeteneddrinks.
• DO NOT SKIP MEALS.Skippingmealscanleadtocravings,lowenergy,andover-eatingatthenextmeal.
• EAT SLOWLY!Ittakesabout20minutesforourbrainstoregisterthatwearefull.Taketimetoenjoythetasteofthefoodsonyourhealthyplate.
KeyPoints:
•Whenselectingcheese,chooselow-fatorreduced-fatversions.
•Ifyouarelactoseintolerant,trylactose-freemilk,drinksmalleramountsofmilkat
atime,ortryfortifiedsoybeverages.Youcanalsoaskyour
dietitianaboutanenzymesupplement.