Plateful of Prevention
Meals & Movement for Better Health
Session 1: Make a Difference with Meals & Movement
Session 2: Plan Healthy Meals & Movement
Session 3: Choose the Best Nutritional Deal
Session 4: Shop Smart
Session 5: Prepare Delicious Foods
Plateful of Prevention
Session 1: Make a Difference with Meals & Movement
What is a “chronic disease” Finding a balance between food and exercise
What to eat and how much
Steps for better health (action plans)
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Why Plateful of Prevention?
 Chronic diseases are common
 Chronic disease aren’t cured
 Chronic diseases can be prevented or delayed
Meals and Movement for Better Health
What is Diabetes?
 Blood Glucose (sugar) is higher than normal
 Type 2 most common, and increasing
 Usually adults over 45; now more in youth
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Diabetes Can Lead To:
 Heart Disease
 Stroke
 Vision Loss
 Kidney Failure
 Gum Disease
 Nerve Damage
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Who Has a Greater Chance of
Getting Diabetes?
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People that have a sister, brother or parent with diabetes
People that are overweight or obese
People that don’t get enough physical activity
African‐Americans, American Indians, Hispanic
and Latino Americans, and Pacific Islanders Women who had diabetes when pregnant or delivered a baby weighing greater than 9 pounds
People that have high blood pressure or high blood fats
People with higher than normal blood sugar levels
People 45 and older 6
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Good News!
Diabetes CAN be prevented/delayed with
Small amounts of weight loss
Healthy food choices
Regular physical activity
You CAN make lifestyle changes…one step at a time
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Fuel = Calories (Carbohydrate, Protein & Fat)
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For a Healthier Weight:
Find Your Balance
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A Note about Calories
 What are they? Where do you find them? How do you get rid of them?
 A person’s need for calories depends on many factors, such as age, size, sex, and activity level.
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How Many Calories?
To keep weight the same:
 Women: 1,600 to 2,400/day  Men: 2,000 to 3,200/day Calories vary based on age, sex, activity. For
an individualized meal plan go to website:
www.choosemyplate.gov
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Balancing Your Calories (or energy)
Food & Beverages 12
Metabolism, Routine Activity & Exercise
Your weight will stay the same when
the calories you eat and drink equal
the calories your body needs.
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Gaining Weight
Food & Beverages Metabolism, Routine Activity & Exercise
You will gain weight when the calories
you eat and drink are greater than the
calories your body needs.
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Losing Weight
Food & Beverages 14
Metabolism, Routine Activity & Exercise
You will lose weight when the
calories you eat and drink are less
than the calories your body needs.
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Activity: Sort Food Into Food Groups
Vegetables
Grains
Proteins
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Fruits
Dairy
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Plating Up the Food Groups
Dairy
Fruit
Grain
Vegetables
Protein
Portion Size Counts
Which muffin would have more calories?
1.5 Ounces
4 ounces
210 Calories
500 calories
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Gaining Weight
Food & Beverages Metabolism, Routine Activity & Exercise
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Sample Plate with Portions
& Average Calories
Fruit
½‐ 1 cup
50‐100 calories
Vegetables
1+ cups
50 calories
Grains
1 ounce or
1/2 cup
Dairy
1 cup
100 calories
100 calories
Protein
1‐3 ounces
50‐150 calories
Oil
1 tsp
50 calories
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Breakfast
Lunch
Dinner
apple
canned peaches
orange
toast & margarine
Crackers
Rice
Yogurt
Milk
Milk
Meal Calories?
Lunchmeat
Stir Fried Chicken
Salad & dressing
Broccoli & carrots
Meal Calories?
Meal Calories?
Calories in Whole Meal?
Plate Portions
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Activity:
Practice Measuring Portions
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Plate,
Food Groups &
Portions
Help You…
 Eat similar amounts of calories at meals & snacks
 Plan simple & tasty meals
 Control how much you eat
 Eat healthy, well‐balanced meals
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Plating Up the Food Groups
Dairy
Fruit
Grain
Vegetables
Protein
Physical Activity for Life
Adult Recommendations
 2 hours and 30 minutes a week of moderate aerobic activity OR
 1 hour and 15 minutes a week of vigorous‐
intensity aerobic activity  Lifestyle Goal: 30 minutes of activity most days of the week.
 Do strengthening activities 2 days per week
 Being active is safe for most people, but some should check with doctor.
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Benefits of Regular Physical Activity
 What positive effects of physical activity have you noticed?
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A Step in the Right Direction
 For many, walking is a good way to become more active.
 Choose any comfortable‐for‐you activity.
 Start out easy so that you can build stamina and enjoyment.
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(Action) Steps to a Healthier You
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