My Plate Nutrition

What is MyPlate? MyPlate is a tool designed to remind Americans to eat healthfully. MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting.

Fruits and Vegetables Apples Banana Grape 2 cups needed daily Spinach Beans* Carrots Broccoli 2 ½ cups needed daily

Whole Grains 6 ounces needed daily Brown Rice Whole Wheat Bread Whole Wheat Pasta

Proteins Lean Beef Lean Pork Lean Chicken Eggs Beans Peanuts Almonds Tuna 5 ½ ounces needed daily

Dairy 3 cups needed daily Fat-Free Milk Low-Fat Cheese Yogurt Frozen Yogurt

Oils Olive Oil Corn Oil Nuts Fish Avocados Avoid: Butter/Margarine Meat Fat Lard and grease

MyPlate Key Messages Make half your plate fruits & vegetables. 1. Foods to Increase: Make half your plate fruits & vegetables. Make at least half your grains are whole. Switch to low-fat (1%) or fat-free (skim) milk. Drink lots of water

MyPlate Key Messages (cont) 2. Foods to Reduce: Foods with “empty calories” and filled with sugar (pizza, cakes, cookies, candies) Fats from meat and fried foods (bacon, hot dog, hamburger, fried chicken, French fries)

MyPlate Key Messages (cont) 3. Balancing Calories A.) Enjoy your food, but eat less.

MyPlate Key Messages (cont) 4. Calories in vs. calories out. A.) How much are you eating? (portions) B.) How often are you eating? (5 small meals) C.) What are you eating? (calories) D.) How many minutes are you active (sweating) during the day?

CUT BACK on SOFAS! SOLID FATS ADDED SUGAR SALT (SODIUM) Saturated fat & trans fat  heart disease Replace with healthy unsaturated fat . ADDED SUGAR Sugar adds calories  weight gain Choose water, 100% juice and fruit for dessert. SALT (SODIUM) Raises blood pressure  hypertension Processed foods, fast food, frozen meals Season with spices and herbs instead of salt.

Eat the right amount of calories for you. Things to Remember Eat the right amount of calories for you.

MyPlate The End!