Unit 3Unit 3Lesson 3Lesson 3

Grains: Grains: Make half your Make half your grains wholegrains whole

Refined vs WholeoWhole: contain whole grain kernel.oRefined: the bran and germ have

been removed for a finer texture.

oRemoves Fiber, Iron and B vitamins.

oEnriched means they put some vitamins and Iron back in, but NOT fiber.

Vegetables: Vegetables: Vary your Vary your veggiesveggies

oAny Vegetables or 100% vegetable juice.oCooked, dried, raw, cut, mashed or

cooked.oVary your Veggies pay special

attention to Dark Green and Orange.

oMake Half your plate fruits and veggies

oFocus on Fruits instead of juice

o100% fruit juice countsoEat a varietyoDried, fresh, canned, frozen,

cooked, cut, whole, mashed, blended, and raw.

Fruits: Fruits: Focus on FruitsFocus on Fruits

oMilk, Cheese, pudding, ice cream and Yogurt.oKeep Cholesterol Levels lowoBuild Healthy Bones and High in

CalciumoFoods that do not retain their

calcium such as cream cheese, sour cream, and butter are not considered.

Dairy: Dairy: Fat Free or low in Fat Free or low in fatfat

oMeat, Poultry, Seafood, beans, peas, soy, Eggs, Nuts, and seeds. oChoose Lean meatsoFish, nuts, and seeds contain

healthy oils so eat them more often than other meat.

oBeans and Peas are also part of the vegetable group.

Proteins: Proteins: Go lean with Go lean with proteinprotein

oMatch your physical activity to the calories you consume.

oOr match your calories to the physical activities you do.

oStay balanced so you can manage your weight.

oActivity is important for every body system.

Physical Activity: Physical Activity: BalanceBalance

owww.choosemyplate.govoMy PlanoSample Meal PlanoMy Food-a-pediaoFood Tracker

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owww.choosemyplate.govoMy PlanoSample Meal PlanoMy Food-a-pediaoFood Tracker

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Nutritionist Menu Plan

CharlieHeight: 5’7’’

Age: 16

Weight: 125

Gender: Male

Activity: 60+ minutes

MyPyramid Plan:Grains 10 ounces

Vegetables 4 cups

Fruits 2.5 cups

Milk 3 cups

Meats/Beans 7 ounces

JoeHeight: 5’11”

Weight: 230

Age:42

Gender: Male

Activity: 30-60 minutes

MyPyramid Plan:Grains 9 ounces

Vegetables 3.5 cups

Fruits 2 cups

Milk 3 cups

Meats Beans 6.5 oz

Breakfast

2 ounces of Toast1 cup of strawberries2 eggs1 cup of milk

Lunch Dinner “Name’s” My Pyramid Plan

Grains 9 ouncesIIVegetables 3cups

Fruits 2.5 cupsIDairy 3 cups IMeats 6.5 ounces II

SnacksCrackers ‘n’cheeseCarrots

Serving Sizes• Grains

– Whole: Whole wheat flour, cracked wheat, oatmeal, whole cornmeal, brown rice, whole wheat cereals.

– Refined: white flour, white bread, white rice, cereals.

– Servings: 1 slice of bread, 1 cup of cereal, ½ cup of rice, pasta or cooked cereal

• Vegetables

– All Vegetables

– Potatoes, carrots, tomatoes, corn, peas, turnips

– Servings: 1 cup raw or cooked, 2 cups leafy

• Fruit

– Any fruit

– Servings: 1 cup juice, ½ cup dried, 1 cup fresh

• Dairy

– Milk, cheese, milk based desserts, yogurt

– Servings: 1 cup of milk, 1 ½ ounces of cheese

• Protein

– Meat, fish, beans, nuts/seeds, peanut butter

– ¼ cup of dry beans, 1 egg, 1 Tablespoon of peanut butter, ½ ounce of nuts or seeds

What is your “My Pyramid”

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