Nutrition Guidelines MyPlate. Introduction to MyPlate 8LIE 8LIE.
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Transcript of Nutrition Guidelines MyPlate. Introduction to MyPlate 8LIE 8LIE.
Nutrition Guidelines
MyPlate
Introduction to MyPlate
• http://www.youtube.com/watch?v=SEFmSk08LIE
MyPyramid Food Guidance System
• Each colored band of the pyramid represents a food group or oils
Food pyramid VS- MyPlateThe old pyramid was accurate, but too complex to be useful.
Effective6/2011
MyPlate- MyPlate was released in June 2011.- Recommendations are for 2 years of age and older.
Build a Healthy Plate• Before you eat, think about
what goes on your plate!
TIPS to get started:Make ½ your plate fruits and veggiesSwitch to skim or 1% milkMake at least ½ of your grains wholeVary your protein food choices
No sweets, ever? This is just a guide.
VEGETABLES!
Half your plate
Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.
Vegetables Group1. Choose fresh, frozen,
canned or dried.2. Eat red, orange and
dark green vegetables. Key Consumer Message:
Make half your plate fruits and vegetables. Boys 9-13 2 ½ c. daily
Boys 14-18 3 c. dailyGirls 9-13 2 c. daily
Girls 14-18 2 ½ c. daily
FRUITS!
Half your plate
Nature’s Original Fast Food!
Fruits Group1. Use fruits as snacks,
salads or desserts.2. Choose whole or cut
up fruits more often than fruit juice.
Key Consumer Message:Make half your plate fruits and vegetables.
Boys 9-13 1 ½ c. daily
Boys 14-18 2 c. daily
Girls 9-18 1 ½ c. daily
GRAINS!
Slightly more than one-quarter of the plate
Make at least half your grains whole.
• Choose 100% whole grain cereals, breads, crackers, rice, and pasta.• Check the ingredients list on food packages to find whole-grain foods.
Grains Group1. Choose 100% whole
grain cereals, breads, crackers, rice and pasta.
2. Check the ingredients list on food packages to find whole grain foods.
Key Consumer Message:Make half your grains whole grains.
Grains Whole Grains
Boys 9-13
6 oz. daily
3 oz. daily
Boys 14-18
8 oz. daily
4 oz. daily
Girls 9-13
5 oz. daily
2.5 oz. daily
Girls 14-18
6 oz. daily
3 oz. daily
http://youtu.be/6Y4OzOaDkHc
PROTEIN!
Slightly less than one-quarter of the plate
Vary your protein food choices.
• Twice a week, make seafood the protein on your plate.• Eat beans, which are a natural source of fiber and protein.• Keep meat and poultry portions small and lean.
Protein Group1. Choose a variety of
different protein sources. 2. In place of some meat
and poultry, choose 8 oz. seafood per week.
3. Try grilling, broiling, poaching or roasting.
Key Consumer Message:Keep meat and poultry portions small and lean.
Boys 9-13 5 oz. daily
Boys 14-18 6 ½ oz. daily
Girls 9-18 5 oz. daily
DAIRY!
3 cups daily
Switch to skim or 1% milk.
• It has the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
Dairy Group1. Low-fat or fat-free dairy
products have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
Key Consumer Message:Switch to low-fat or fat-free milk. Get your calcium rich foods.
Boys 9-18 3 c. daily
Girls 9-18 3 c. daily
OILS!
5-6 teaspoons daily
Some Americans consume enough in the oil in the foods they eat, such as:
NutsFishCooking OilSalad Dressings
Foods rich in oils:
It’s all about the portion control!
Breakfast DinnerLunch