Choose My Plate and Dietary Guidelines

Make half your plate fruits & vegetables 1- Choose fresh, frozen, canned or dried fruits and vegetables 2- Eat red, orange, and dark green vegetables, such as tomatoes, sweet potatoes and broccoli in main and side dishes 3- Use fruit as snacks, salads or dessert 4- Choose whole or cut-up fruits more often than fruit juice. 5- Your own idea.

Switch to skim or 1% milk Same amount of calcium and nutrients, but less fat and calories!

Make at least half your grain whole 1- Choose 100% whole-grain cereals, breads, crackers, rice and pasta. 2- Check the ingredients list on food packages to find whole-grain foods.

Vary your protein food choices 1- Choose a variety of foods including seafood, beans and peas, nuts, lean meats, poultry and eggs. 2- Keep meat and poultry portions small and lean. 3- Try grilling, broiling, poaching or roasting. These methods do not add extra fat.

Cut back on foods high in solid fats, added sugars and salt 1- Choose foods and drinks with little or no added sugars. 2- Look out for salt (sodium) in foods that you buy. 3- Eat fewer foods that are high in solid fats.

Eat the right amount of calories for you 1- Enjoy your food, but eat less. 2- Cook more often at home, where you are in control of what’s in your food. 3- When eating out, choose lower calorie menu options.

Be physically active your way Pick activities you like and start doing what you can, at least 10 minutes at a time. Every bit adds up and the health benefits increase as you spend more time being active.

10 Tips to a Great Plate On the back side of the first page in your packet under the 10 tips to building a healthy plate, write one thing you can do for each of the ten tips!

Nutrients – Energy Producing 1- Carbohydrates Function: Provides Energy 2- Protein Function: Builds and Repairs Body Tissue 3- Fat Function: Insulation, Protection, Reserve Energy

Nutrients – non energy producing 1- Vitamins Function: Assists in the biochemical reactions related to the metabolic process 2- Minerals Function: Skeletal structure 3- Water Function: Hydration, most essential to life 4- Fiber Function: Aids in digestion, can’t absorb – non nutrient

How are foods sorted into groups? By Nutrient

This is now page 2 front side of your packet! Grains Color: Orange Major Nutrient: Carbohydrates, Fiber Serving Size: 1 oz = 1 slice bread – 1 cup dry cereal = ½ cup pasta or rice Tips: Make at least ½ your grain whole grains

Vegetables Color: Green Major Nutrient: Vitamins, Fiber Serving Size: ½ cup vegetables = 1 cup leafy vegetables Tip: Make half you plate fruits and vegetables

Fruits Color: Red Major Nutrient: Vitamins, Fiber Serving Size: 1 medium/small piece of fruit = 1 cup Tip: Make half your plate fruits and vegetables

Dairy Color: Blue Major Nutrient: Minerals, Protein Serving Size: 1 ½ oz cheese – 1 cup milk/yogurt Tip: Switch to fat free or low-fat (1%) milk.

Proteins Color: Purple Major Nutrient: Protein Serving Size: 1 oz meat = 1 egg = 1 T peanut butter = ¼ cup cooked beans = ½ oz nuts or seeds Tip: choose low fat or lean meats, bake, broil or grill. Vary protein.

Oils Major Nutrient: Fat Tips: Use canola or olive oil, watch for it in foods such as nuts, olives, mayonnaise, salad dressing

Fats and Oils FATS Fats are solid at room temperature Saturated fat (solid) Contain cholesterol Trans fatty acids Typically not so good for you OILS Oils are liquid at room temperature Monounsaturated fat Polyunsaturated fat Usually a better choice ** Healthiest oil for you to cook with is olive oil. The worst for you is vegetable oil.

Empty Calories Calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients

Recommendations for Physical Activity Kids 2-5 – Let them play! Kids 6-17 – 60 minutes a day Adults – At least 2.5 hours a week moderate exercise

Plate size history

How does plate size impact our portion sizes? Your own answer goes in the box. What do you think?

2,000 calorie diet Food GroupDaily Serving Amount Grains6 ounces Vegetables2.5 cups Fruits2 cups Dairy3 cups Protein5.5 ounces