HOW TO CHOOSE YOUR PLATE

MY PLATE MyPlate is a graphic design based on 2010 Dietary Guidelines for Americans to help them make better food choices. It encompasses the 5 food groups into an easily recognizable mealtime place setting.

The 2015 Dietary Guidelines Emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts Are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

My Plate Messages Balance Calories Avoid Oversized Portions

Balance Calories Find out the number of calories you need daily based on your age, sex, height, weight and amount of physical activity. Go to this web site. aspx aspx Set up your profile and record all your personal information.

Oversized Portions Avoid piling food on your plate or eating directly out of a bag or package. Take the portion distortion quiz. ion=question&number=1 Use a smaller plate, bowl and glass. Portion out foods before eating. Be aware of serving sizes. Check out standard serving sizes here: ServingSizes.pdf

Foods to Increase Fruits and Vegetables because: They are low in fat and calories. They provide fiber and other key nutrients. They add color, flavor and texture to a meal. Eat 3-6 cups of vegetables and fruits/daily.

Fruits and Vegetables Make half your plate fruits and vegetables at every meal.

Foods To Increase Whole grains because: They are higher in nutrients and fiber. They help reduce the risk of some chronic diseases.

Whole Grains Make half your grains whole each day.

Make Half Your Grains Whole There are 2 categories of grains: Whole Refined Whole grains contain the entire grain kernel (bran, germ and endosperm).

Whole grains contain every part of the grain kernel. Some examples of whole grains are: Brown rice Whole wheat Rye Quinoa Rolled Oats Bulgur(cracked wheat) Millet Barley Whole cornmeal Popcorn Wild rice

Refined grains are grains that have been stripped of their bran and germ by milling and therefore most of their nutrient value. REFINED GRAINS

Grains that are refined (processed/milled) have lost most of their nutrient value. To counter this loss, nutrients are added back after milling. These grains are called enriched. Examples are: white flour, de-germed cornmeal, white bread, couscous, pretzels, noodles and white rice. The nutrients added back are usually: Certain B vitamins (thiamine, riboflavin, niacin, folic acid) and iron.

Switch to Fat-Free or Low-Fat Milk Choose fat free (skim) or low fat (1%) dairy products.

DAIRY Choose dairy products that are rich in calcium, potassium, and vitamin D such as: Yogurt, cheese, milk and cottage cheese. Only foods that are made from milk and retain their calcium content are acceptable. Cream cheese, cream, and butter are not acceptable as part of this group.

Protein This includes all foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. Meat and poultry choices should be lean and low-fat. Select some seafood high in omega-3 fatty acids such as salmon, trout, sardines, anchovies, herring. Eat seafood twice/week. Choose unsalted nuts and seeds.

PROTEIN Vary your protein sources.

IMPORTANT VOCABULARY A nutrient-dense food is a food that is high in nutrients and low in calories. Examples: Vegetables Fruits Nuts/Seeds (ideally raw) Beans Whole Grains 1. Nutrient-Dense Foods

This is a tree-dense forest. The trees are packed in and fill up the whole forest.

Blueberries are a nutrient-dense food. Blueberry Phytonutrients Anthocyanins Malvidins Delphinidins Pelargonidins Cyanidins Peonidins Hydroxycinnamic Acids Caffeic Acids Ferulic Acids Coumaric Acids Resveratrol Quercetin Etc. 1 Cup has: 35.7% Vitamin K 25% Manganese 23.9% Vitamin C 14.2% Fiber 4% Calories (84)

2. Discretionary Calories Discretionary calories are any remaining calories left over after all of your nutritional needs have been met for the day. These calories are the “extras” that you can use for special treats such as foods higher in solid fats, foods higher in added sugar, or you can use them for additional nutritional choices. These usually run anywhere from 100 to 300 calories, depending upon your daily nutritional choices and the amount of exercise you get.

3. Variety, Moderation, and Proportion Eat a variety of foods from each food group at each meal. Different foods have different and necessary nutrients. Eat in moderation. Don’t eat too much of any one thing. Keep your proportions small. Stick to the recommended amounts within each group.

4. Empty Calories Empty calories are calories from solid fats and/or added sugars. These foods are high in calories and very low in nutrient value. Some examples of empty calorie foods are: sodas, energy drinks, pastries, cake, cookies, pizza, ice cream, sausages, hot dogs, bacon, ribs, sports drinks, french fries, donuts.