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The nutrients we need in our daily diet are found in the 5 food groups. The recommended amount we need of each food group is different for everyone based on 3 things. 6/9/20152

Age Gender Physical Activity 6/9/20153

Whole grains & Refined grains Whole grains contain the entire grain kernel and more nutrients. Half your grain intake should be from whole grains (whole wheat, brown rice, oatmeal). Refined grains have been milled. They have finer texture and longer shelf life, but… …not as many nutrients (white bread, flour & rice). Grains 6/9/20154

Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 6 oz. Boys yr. old 8 oz. Grains 6/9/20155

What counts as an ounce? 1 mini bagel 1 slice of bread 5 crackers 3 cups popcorn ½ cup cooked rice ½ cup cooked pasta 1 small tortilla 6/9/20156

Vegetables Provide vitamins and minerals; good for immune system Cooked, raw, fresh, frozen or canned 100% vegetable juice included Half your plate should be fruits and veggies! 6/9/20157

Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 2.5 cups Boys yr. old 3 cups Vegetables 6/9/20158

What counts as a cup? 3 spears of broccoli 1 2 baby carrots 2 stalks celery 1 medium baked potato 1 large green pepper 1 large ear of corn 6/9/20159

100% fruit juice, fresh, frozen, canned or dried Good for immune system Provide vitamins & minerals Fruits 6/9/201510

Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 1.5 cups Boys yr. old 2 cups Fruits 6/9/201511

What counts as a cup? 1 small apple 1 large banana 32 grapes 1 large orange ½ cup any dried fruit 1 medium grapefruit 8 large strawberries 6/9/201512

Dairy Provides fats & minerals Look for calcium- rich Milk, yogurt, cheese Fat-free or Low- fat (1%) is best Good for building strong bones! 6/9/201513

Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 3 cups Boys yr. old 3 cups Dairy 6/9/201514

What counts as a cup? 1 small yogurt ½ pint of milk 2 cups cottage cheese 1/3 cup shredded cheese 2 slices of cheese 1 scoop ice cream = 1/3 cup 6/9/201515

Provides Protein & Vitamins Meat, chicken, fish, dried beans, eggs, nuts Avoid meat high in saturated fat; takes away from the protein Good for repairing muscles and building blocks for bones Protein 6/9/201516

Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 5 oz. Boys yr. old 6.5 oz. Protein 6/9/201517

What counts as an ounce? 1 small steak 2 tbsp. hummus 1 egg 1 tbsp. peanut butter ¼ cup of cooked beans 1 sandwich slice of turkey ½ oz. of nuts and seeds 6/9/201518

choosemyplate.gov 6/9/201519