1. How many teaspoons of sugar does the average 20 oz soda have? 2. What are 2 names for sugar commonly found on food labels? 3. If a food has 75 grams of sugar, how many teaspoons will it have?

MyPlate Protein

What foods are in the protein foods group in MyPlate? Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds **It is important to choose a variety of protein foods to improve nutrition and health MyPlate recommends 8 ounces cooked seafood/week More vegetarian options (beans and peas, soy products, nuts and seeds) Choose meat and poultry that is lean/low fat

How much protein should we get each day? Amount depends on age, gender, physical activity Most Americans consume enough protein, but should be choosing healthier options and more variety

What counts as an ounce-equivalent in protein foods group? In general: 1 ounce of meat, poultry or fish ¼ cup cooked beans 1 egg 1 tbsp peanut butter ½ ounce nuts or seeds

Selection Tips Choose lean or low-fat meat and poultry If higher fat choices are made (regular ground beef (70-85% lean) or chicken with skin) or solid fat is added, the fat counts against maximum limit for empty calories Select some seafood that is rich in omega-3 fatty acids (salmon, trout, sardines, anchovies, herring Watch sodium/salt content for processed meats (ham, sausage, lunch meats) and fresh meats that have been enhanced with salt- containing solutions Choose unsalted nuts and seeds to keep sodium intake low

Why should we make lean or low-fat choices from the protein foods group? Foods in the meat, poultry, fish, eggs, nuts and seed group provide many essential nutrients, but they can also be high in fat! Choosing foods in this group that are high in saturated fat and cholesterol can lead to poor health outcomes (heart disease, high cholesterol, obesity, etc)

Why should we make lean or low-fat choices from the protein foods group? Diets that are high in saturated fats raise the “bad” type of cholesterol in our blood – this type of cholesterol is called LDL cholesterol. When a person has high LDL levels, he/she is at increased risk of developing heart disease Cholesterol is only found in animal sources Egg yolks, organ meats, shell fish

Health benefits of protein Foods in the meat/protein group provide many nutrients Protein (building blocks for bones, muscles, cartilage, skin, and blood) B vitamins (help the body release energy, help form red blood cells, and help build tissue) Iron (carries oxygen in the blood) Heme vs. non-heme Vitamin C Magnesium (bone building) Zinc (immune system, wound healing) EPA and DHA (reduce risk of heart disease)