What Is MyPlate??

• MyPlate --- shows us the 5 food groups using a familiar mealtime visual, a place setting.

• MyPlate --- is designed to help consumers make better food choice.

• MyPlate --- is designed to remind Americans to eat more healthfully.

• Video nutrition guidelines

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

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

Veggies and Fruits

• Teen females-4 veggies and 3 fruits/day

• Teen males-5 veggies and 4 fruits/day

• Another important source of fiber

• Great sources of vitamins and minerals

6

More Fruit and Vegetables

• Enjoy fruit or veggies as a snack• Drink fruit or vegetable juice• Eat dry beans several times a week– Chili, burritos, rice, and beans

• Think color– Eat variety of yellow, deep green, orange and red

fruits

FUN FACT!!

In the United States, more tomatoes are consumed than any other single fruit or

vegetable!

FUN FACT!!

Green bell peppers have twice as much vitamin C as citrus

fruit. Red peppers have three times

as much. Hot peppers contain 357% more

vitamin C than an orange.

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

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• Enjoy fish several times a week• Buy lean meat and poultry– Remove skin from chicken and turkey– Trim away visible fat on meat

• For less cholesterol, eat egg yolks in moderation

Which has more fiber & protein?

1 cup of peas OR

2 tbsp of peanut butter

FUN FACT!!

PEAS!!

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

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Go for Grains, Fruits, Veggies

• 45 – 65% of calories should come from carbohydrates

• Plant-based foods can supply complex carbohydrates as well as vitamins and minerals and fiber

• Cholesterol free, low in fats and calories

14

More Grain Products

• Make grain products such as rice or pasta the center of your meal

• Eat several servings of whole-grain cereals and breads

• Add rice, pasta, barley, and other grain to soups

FUN FACT!!

Feeling Stressed?

Eat more complex carbohydrates such as whole-

wheat pasta!

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

FUN FACT!!How Many Varieties of

Cheese Are There?

Over 2,000!!

Milk and Meats Groups

• Milk- milk, yogurt and cheese– Teens need 3 servings

Meats-meat, poultry, fish, dry beans, eggs and nuts– Teens need 2-3 servings

Fats, Oils, Sweets• Candy, butter, margarine,

table syrups, cakes, cookies, snack foods, alcohol

• These foods should be eaten sparingly, because they provide FEW nutrients.

• Foods in this group are dense in fats and sugars…note the symbols on the food guide pyramid!

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Eating Less Fat & Cholesterol

• Fat is an essential nutrient

• Fat provides more calories per gram than carbohydrate

21

Fat Intake

• Upper limit of fat depends

• No more than 20 to 35% of the calories should be from fat

• Keep saturated fat as low as possible

• Video with slide 34

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