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 Group Use fruits as snacks, salads or desserts. Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen or dried. They may be whole, cut up or pureed. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Boys 9-13 1 ½ c. daily Boys 14-18 2 c. daily Girls 9-18

Vegetables Group Choose fresh, frozen, canned or dried. Eat red, orange and dark green vegetables. Key Consumer Message: Make half your plate fruits and vegetables. Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked, fresh, frozen, canned or dried/dehydrated. They may be whole, cut up or mashed. Vegetables are organized into five sub-groups based on their nutrient content: Dark Green Vegetables: broccoli, dark green leafy lettuce, spinach Red and Orange Vegetables: squash, carrots, pumpkin, tomatoes, red peppers, sweet potatoes Beans and Peas: black beans, pinto beans, kidney beans, soy beans, lentil beans, split peas Starchy Vegetables: corn, green peas, lima beans, potatoes Other Vegetables: artichokes, asparagus, avocados, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, peppers, iceberg lettuce, mushrooms, onions, zucchini *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Boys 9-13 2 ½ c. daily Boys 14-18 3 c. daily Girls 9-13 2 c. daily Girls 14-18

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

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 Group Choose a variety of different protein sources. In place of some meat and poultry, choose 8 oz. seafood per week. Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein food group. Beans and peas are also part of the vegetable group. Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 oz. of cooked seafood per week. Examples: Meats: lean cuts of beef, ham, pork or veal Eggs Beans and Peas Processed Soy Products: tofu, veggie burgers, TVP (Textured Vegetable Protein) Poultry: chicken, duck, goose, turkey Nuts and Seeds: almonds, cashews, peanuts, sesame seeds, walnuts Seafood: catfish, cod, flounder, halibut, salmon, tuna, trout Shellfish and Canned Fish: clams, crabs, lobsters, shrimp, calamari, anchovies, sardines *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Boys 9-13 5 oz. daily Boys 14-18 6 ½ oz. daily Girls 9-18

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? FUN FACT!! Which has more fiber & protein? 1 cup of peas OR 2 tbsp of peanut butter In one cup of peas you can pick up 35% of your daily fiber and 6.4 grams of protein - that is more protein than 2 tbsp of peanut butter! PEAS!!

Grains Group Choose 100% whole grain cereals, breads, crackers, rice and pasta. 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 Grains are divided into two subgroups: Whole Grains: contain the entire grain kernel (bran, germ and endosperm) Examples: whole wheat flour, cracked wheat, oatmeal, brown rice Refined Grains: have been milled (a process that removes the bran and germ). This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron and many B-Vitamins. Examples: white flour, white rice, spaghetti, pretzels, crackers, breakfast cereals *Note: Most refined grains are enriched. This means certain B-Vitamins and Iron are added back in after processing. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs.

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

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

Eat more complex carbohydrates such as whole-wheat pasta! FUN FACT!! Feeling Stressed? Eat more complex carbohydrates such as whole-wheat pasta! Serotonin, a chemical produced by the body that helps you relax, can be increased by a complex carbohydrate (ex- pasta) meal!

Dairy Group 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. All fluid milk products and many foods made from milk are considered part of this group. Foods made from milk that retain their calcium content are part of this group. Examples: milk, flavored milks, yogurt, milk based desserts, cheese Foods made from milk that have little or no calcium such as cream cheese, cream and butter, are not considered part of this group. *The serving amounts indicated on the chart above are appropriate for individuals who get less than 30 minutes per day of moderate physical exercise beyond normal daily activities. Those who are more physically active may be able to consumer more while staying within calorie needs. Boys 9-18 3 c. daily Girls 9-18

How Many Varieties of Cheese Are There? FUN FACT!! How Many Varieties of Cheese Are There? How many can you name? 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!

Eating Less Fat & Cholesterol Fat is an essential nutrient Fat provides more calories per gram than carbohydrate

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 Web search MyPlate