Plateful of Prevention
Session 2: Planning Healthy Meals and Movement
Use your plate and food groups to plan meals
Deal with barriers to exercise
Thoughts About Physical Activity
Good Things Not So Good Things
NOT
Being
Active
Being
Active
2
1
Thoughts About Physical Activity
Good Things Not So Good Things
NOT
Being
Active
Being
Active
Don’t sweat
Have more
time
Get to sleep in
3
Thoughts About Physical Activity
Good Things Not So Good Things
NOT
Being
Active
Don’t sweat
Have more
time
Get to sleep in
Poor health
Easy to gain weight
Missing out on fun
activities
Being
Active
4
2
Thoughts About Physical Activity
Good Things Not So Good Things
NOT
Being
Active
Don’t sweat
Have more
time
Get to sleep in
Being
Active
Poor health
Easy to gain weight
Missing out on fun
activities
Takes time
Have to start slow
Need new shoes
Might have to push
myself
5
Thoughts About Physical Activity
Good Things Not So Good Things
NOT
Being
Active
Being
Active
Don’t sweat
Have more
time
Get to sleep in
Poor health
Easy to gain weight
Missing out on fun
activities
More energy
Better sleep
Breath easier
Prevent
diabetes
Takes time
Have to start slow
Need new shoes
Might have to push
myself
6
3
Recognizing and Removing Barriers
to Regular Physical Activity
7
Adding Physical Activity
 Choose activities you like to do.
 Choose moderate kinds of activity, but do challenge yourself to improve.
 Work up to the goal of 150 minutes aerobic activity per week.
 Spread the activity through your day and through the week.
 Aim for 10 minutes at a time.
8
4
Example: My Daily Activity Plan
Brisk walk – 20 minutes
60 minutes
Walk during coffee break – 10 minutes
Brisk housework –
10 minutes
Muscle strengthening while watching TV –
20 minutes
(Action) Steps to a Healthier You
5
How Motivated are you to meet your
physical activity goal?
1
2
“I do not
want to do
this!”
3
4
5
“I am fired
up to do
this!”
“Maybe I
can.”
11
How Confident are you that you will meet your
physical activity goal?
1
2
“I don’t think
I can (or will)
really do
this.”
3
“Maybe I
will.”
4
5
“I’m know for
certain that I can
(and will) do this.”
What will need to happen for you
to go up one more number?
12
6
Plating Up the Food Groups
Dairy
Fruit
Grain
Vegetables
Protein
Sample Plate with Portions
& Average Calories
Fruit
½‐ 1 cup
50‐100 calories
Grains
1 ounce or
1/2 cup
Dairy
1 cup
100 calories
Vegetables
100 calories
1+ cups
50 calories
Protein
1‐3 ounces
50‐150 calories
Oil
1 tsp
50 calories
14
7
½ Plate Fruits & Veggies…How?
 Buy in season
 Make “center of plate” i.e. stir fry
 Use fresh, dried, frozen & canned
 Store so they don’t go to waste
 Use as snack
 Buy easy‐to‐prepare
 Add to sauces, sandwiches, pizza, etc.
15
A Note About Vegetables
 Starchy
‐higher in calories, lower nutrients
‐peas, white potatoes, corn
 Choose red, orange and dark‐green vegetables such as tomatoes, broccoli, spinach, carrots, etc.
16
8
Breakfast A
17
Breakfast B
18
9
Lunch A
19
Lunch B
20
10
Lunch C
Dinner A
22
11
Dinner B
23
Activity:
Plan One Meal
24
12
Dietary Guidelines for Americans
Best science‐based advice on how to eat for health.
www.dietaryguidelines.gov
Foods to Increase
 Make half your plate fruits and vegetables.
 Include red, orange, dark green vegetables.
Did our menus reflect this?
13
Make Half Your Grains Whole
 Whole wheat  Whole oats/oatmeal  Whole‐grain corn  Popcorn  Brown & wild rice  Whole rye  Whole‐grain barley  Buckwheat  Triticale (wheat/rye)
 Bulgur (cracked wheat)  Millet Did our menus reflect this?
 Quinoa Skim or Low-fat Milk Products
 3 servings of dairy
 Calcium fortified soy products
Did our menus reflect this?
14
Vary Your Protein
 Seafood twice a week.
 Include dried beans/peas.
 Small servings of meat and poultry.
 Choose lean meat and poultry.  Trim all fat and remove skin from poultry.
Did our menus reflect this?
Cut Back on Foods High In…
 Solid fats
 Added Sugars
 Salt
15
(Action) Steps to a Healthier You
16