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.

The Fruit Group

FOCUS ON FRUITS “Make ½ of your plate fruits and veggies” Fresh, canned, frozen, dried 100% fruit juice Low in fat, sodium, and calories No cholesterol Serving size depends on age/gender Teen males- 2 cups per day Teen females- 1 ½ cups per day TIP: Try different kinds of fruits.

FUN FACT!! In the United States, more tomatoes are consumed than any other single fruit or vegetable!

The Vegetable Group

VARY YOUR VEGGIES “Make ½ your plate fruits and veggies” Fresh, canned, frozen, dried 100% vegetable juice Low in fat and calories No cholesterol Serving size depends on age/gender Teen males – 3 cups per day Teen females – 2 ½ cups per day TIP: Choose veggies of different colors.

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.

The Protein Group

GO LEAN WITH PROTEIN Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts & seeds High in protein, B vitamins, iron, zinc, magnesium Serving size depends on age/gender Teen males – 6 ½ ounces per day Teen females – 5 ounces per day TIP: Trim fat off meat. Choose “lean” cooking methods—grilling, baking, broil, roast, poach

Which has more fiber & protein? 1 cup of peas OR 2 tbsp of peanut butter FUN FACT!! PEAS!!

The Grain Group

MAKE HALF YOUR GRAINS WHOLE Wheat, rice, oats, cornmeal, barley Ex-Bread, pasta, oatmeal, cereal, tortillas High in dietary fiber, B vitamins, iron, magnesium Serving size depends on age/gender Teen males – 8 ounces per day Teen females – 6 ounces per day TIP: Wheat bread over white bread. Brown rice over white rice.

FUN FACT!! Feeling Stressed? Eat more complex carbohydrates such as whole-wheat pasta!

The Dairy Group

GET YOUR CALCIUM-RICH FOODS Milk, foods made with milk (yogurt, cheese, pudding, ice cream, calcium-fortified soy milk) NOT part of the group – butter, cream cheese, cream High in calcium, potassium, Vitamin D Serving size depends on age/gender Teen males – 3 cups per day Teen females – 3 cups per day TIP: Fat-free or low-fat milk, yogurt, and cheese.

FUN FACT!! How Many Varieties of Cheese Are There? Over 2,000!!

What About Oils? NOT a food group, but provide essential nutrients Oils - fats that are liquid at room temperature Canola oil, Olive oil, Corn oil, Sunflower oil, Safflower oil Daily Allowance depends on age, gender, and physical activity. Teen males – 6 tsp. per day Teen females – 5 tsp. per day TIP: Limit your oil intake.

FUN FACT!! The oldest olive tree was 2,000 years old!

What About Empty Calorie Foods? Empty Calorie Food – foods with little to no nutritional value Ex - Solid fats, Added Sugars Solid fats – solid at room temperature Butter, margarine, shortening, lard Added Sugars – sugars or syrups that are added to a food or beverage when processed or prepared Soda, cake, cookies, donuts Teen males – 265 “empty” calories per day Teen females – 160 “empty” calories per day TIP: Limit empty calorie foods.

FUN FACT!! We consume more than 4 pounds of butter per person per year!

Do I Really Have To Exercise? Physical Activity – movement of the body that uses energy Running, walking, bicycling, aerobics, sports Produces long-term health benefits Physical Activity + Good Nutrition = A Healthy YOU! Teens – at least 60 min. per day TIPS: Choose an activity you enjoy.

TIPS For A Healthier YOU Enjoy your food, but eat less. Avoid oversized portions. Moderation is key. Drink water instead of sugary drinks. Eat more fruits & veggies. Choose lean proteins. Select whole wheat over white. Opt for fat-free or low-fat dairy products. Lower your fat, sugar, & sodium intake.