Is your plate half green?
the food guide pyramid.
Hello: a plate.
A recent comment in USA Today shows what's coming to replace the food guide pyramid: "Robert Post, deputy director for the U.S. Department of Agriculture's Center for Nutrition Policy and Promotion...says the symbol will be part of a healthy-eating initiative that will convey seven key messages from the dietary guidelines, including: enjoy food but eat less; make half your plate fruits and vegetables; drink water instead of sugary drinks; and switch to fat-free or low-fat (1%) milk."
Nutrition Advice and Information
- Did you miss the Wellness Wednesday in February about Heart-Healthy Choices? Check out the PDF from WCU nutritionist Nancy Davis. A list of heart-healthy foods is on the last page.
- Members of the Campus Recreation Center may contact one of the dietary interns. Email: firstname.lastname@example.org
- Want more ideas about meals with vegetables and fruit? Check out the PowerPoint for recipes and information.
- Which type of fats stay liquid at room temperature? HINT: it's the good kind.)
Eat Smart, Move More, Weigh Less (ESMMWL) classes
Eat Smart, Move More, Weigh Less (ESMMWL) classes are now available ONLINE!!
ESMMWL is a 15-week weight management program that uses strategies proven to work
for weight loss/maintenance. Classes are once a week. Each session is approximately
50 - 60 minutes.
Click here for a description of the program. (PDF)
Details are as follows:
- Online classes will be led by an instructor in real-time. This means that you will be able to attend all 15 classes from your office/home computer with a live instructor in real time.
- You will attend the class each week at the same day/time that you are registered for. Class session will not be recorded or available at a later time.
- Cost is $30/participant and includes the cost of a personal journal and magazine that you will keep. Participants who attend at least 10 of the 15 sessions will receive a $25 refund at the end of the program.
Please visit ESMM Weigh Less! For any questions about the online classes please contact Jamie at Jamie.Pittman@dhhs.nc.gov or (919) 707-5249.
(Dietary Instruction and Goals for Improving Nutrition)
- Nutrient needs should be met through food consumption, not supplements.
- Consume a variety of nutrient-dense foods and beverages within and among food groups
(grains, vegetables, fruits, milk, meats and beans).
- Eat more fruits and vegetables, low-fat dairy, whole grains, fish, poultry, beans,
- Choose fiber-rich fruits, vegetables, and whole grains
- Eat at least 3 ounce-equivalents of whole grain products per day.
- Eat at least 2 cups of fruit, 2 ½ cups of vegetables per day for a 2000-calorie diet.
- Eat a variety of fruits and vegetables every day.
- 5 vegetable subgroups: dark green, orange, legumes, starchy, other.
- Eat more vegetables, brown rice, whole-wheat pasta, and cooked dry beans.
- Prepare foods and beverages with little added sugars or caloric sweeteners.
- Eat less salt and sodium, sweets, added sugars, sugary beverages, fats, and red meat.
- In general, limit saturated and trans fat intake, cholesterol, added sugars, salt,
- Consume less than 10% of calories from saturated fat.
- Consume less than 300mg/day cholesterol.
- Consume less than 2,300mg of sodium (1 tsp salt) per day.
- Total fat intake = 20-35% daily calories
- Most fats should come from poly- and mono-unsaturated fats like fish, nuts, and vegetable
- Most fats should come from poly- and mono-unsaturated fats like fish, nuts, and vegetable oils.
- Choose lean, low-fat, or fat-free meat, poultry, and milk products.
- Limit lean meats to 6 oz. per day.
- Include 2 or more meatless meals per week.
- Eat at least 3 cups of fat-free or low-fat milk equivalents per day.
- Consume alcohol only in moderation – up to 1 drink per day for women, 2 per day for men.