“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 Practice

Step 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 Asparagus Beans (green) Broccoli Cabbage Carrots Cauliflower, Celery Eggplant Greens (collard, kale, mustard, turnip) Coleslaw (packaged, Onions Pea pods no dressing) Peppers Cucumber Salad greens Squash Sugar snap peas Tomato Turnips Water Mushrooms, chestnuts Okra

Step 4) Fill one of the smaller sections with starchy food items whole grain breads whole grain, high-fiber cereal cooked cereal rice, pasta, tortillas cooked beans and peas potatoes, green peas, corn, lima beans, sweet potatoes, winter squash low-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 catfish Seafood-shrimp, clams, oysters, crab, or mussels Lean beef and pork such as sirloin or pork loin Tofu, eggs, low-fat cheese Plant 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

Weekly Healthy Promotions Week 1:

Half Your Grains Whole

Week 2:

Fats with Benefits

Week 3:

Plant Power

Week 4:

Think Before You Drink

Week 1: Half Your Grains Whole

Wheat Thins

Week 2: Fats with Benefit

Sources of Beneficial Fats

Vegetable Oils Olive and Canola Fish Nuts Seeds Avocados

Sources of Fat to Limit

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:

Meats, chicken, fish, milk, cheeses & eggs

Plant Protein:

Beans, nuts, seeds & whole grains

Week 4: Think Before You Drink Women: about four 20 oz. bottles

Beverages account for 40 % of our total added sugar intake

Men: about five 20 oz. bottles

9-13 cups a day

In Summary…

 Small changes to promote a healthier lifestyle  Visualize “my plate” before choosing your meal  Check that your grains are whole  Be mindful of beneficial fats  Incorporate plant based proteins into your diet  Drink water and skip a soda

For More Information Visit:

The Academy of Nutrition and Dietetics http://www.eatright.org/ American Diabetes Association http://www.diabetes.org/ Compass Group’s Wellness Page http://balance.compass-usa.com

Happy Nation Nutrition Month!!!

Thank you for your time!

Any Questions?