MyPlate. Signs of Good Health “Health is wealth,” but how do we know if we’re healthy? Can you list some signs of good health?

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Presentation transcript:

MyPlate

Signs of Good Health “Health is wealth,” but how do we know if we’re healthy? Can you list some signs of good health?

Choose for Health! Eat a variety of foods. Balance your diet with physical activity to stay healthy.

Choose for Health! The United States Department of Agriculture developed the 2010 Dietary Guidelines to show Americans how to eat well, exercise enough and be healthy!

ChooseMyPlate.gov Website to help Americans: Balance Calories Enjoy your food, but eat less. Avoid oversized portions. Increase foods we need more of Make half your plate fruits and vegetables Make at least half your grains whole grains. Switch to fat-free or low-fat milk (1%) Reduce foods we need less of Compare sodium in foods and choose foods with lower numbers Drink water instead of sugary drinks

MyPlate is the icon that reminds Americans to eat well.

Food Intake Pattern Calorie Levels MalesFemales Activity levelSedentary*Mod.active*Active*Activity levelSedentary*Mod. active*Active* Age Age and up and up *Calorie levels are based on the Estimated Energy Requirements (EER) and activity levels from the U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Accessed December 21, Sedentary=less than 30 minutes a day of moderate physical activity in addition to daily activities. Mod. Activity = at least 30 minutes up to 60 minutes a day of moderate physical activity in addition to daily activities. Active = 60 or more minutes a day of moderate physical activity in addition to daily activities.

Daily Amount of Food From Each Food Group Calorie Level 1,0001,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Fruits1 cup1cup 1.5 cups 1.5 cups 1.5 cups 2 cups 2 cups 2 cups 2 cups 2.5 cups 2.5 cups 2.5cups Vegetables1 cup 1.5 cups 1.5 cups 2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3.5 cups 3.5 cups 4 cups 4 cups Grains 3 oz-eq4 oz-eq 5 oz-eq 5 oz-eq 6 oz-eq 6 oz-eq 7 oz-eq 8 oz-eq 9 oz-eq 10 oz-eq 10 oz-eq 10 oz-eq Protein2 oz-eq3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq 5.5 oz-eq 6 oz-eq 6.5 oz-eq 6.5 oz-eq 7 oz-eq 7 oz-eq 7 oz-eq Dairy2 cups 2.5 cups 2.5 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups 3 cups Oils3 tsp4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp Empty Calories Limit Fruits: 1 cup fruit or 100% fruit juice or 1/2 cup dried fruit = 1 cup fruit. Vegetables: 1 cup raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens = 1 cup vegetables. Grains: 1 slice bread, 1 cup ready-to-eat cereal, or 1/2 cup cooked rice, pasta, or cooked cereal = 1 ounce grains. At least half of all grains consumed should be whole grains. Protein: 1 ounce lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds = 1 ounce meat & beans. Dairy: 1 cup of milk or yogurt, 1.5 ounces of natural cheese, or 2 ounces of processed cheese = 1 cup milk. Empty Calories Limit: Calories from solid fats and added sugars should not be more than 5-15% of total calories. Vegetable Subgroup Amounts are Per Week Calorie Level1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200 Dark green veg. 0.5 c/wk 1 c/wk 1 c/wk 1.5 c/wk 1.5 c/wk 1.5 c/w 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk 2.5 c/wk Orange veg. 2.5 c/wk 3 c/wk 3 c/wk 4 c/wk 5.5 c/wk 5.5 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 7.5 c/wk 7.5 c/wk Dry Beans and Peas 0.5 c/wk 0.5 c/wk 0.5 c/wk 1 c/wk 1.5 c/wk 1.5 c/wk 2 c/wk 2 c/wk 2.5 c/wk 2.5 c/wk 3 c/wk 3 c/wk Starchy veg. 2 c/wk 3.5 c/wk 3.5 c/wk 4 c/wk 5 c/wk 5 c/wk 6 c/wk 6 c/wk 7 c/wk 7 c/wk 8 c/wk 8 c/wk Other veg. 1.5 c/wk 2.5 c/wk 2.5 c/wk 3.5 c/wk 4 c/wk 4 c/wk 5 c/wk 5 c/wk 5.5 c/wk 5.5 c/wk 7 c/wk 7 c/wk

MyPlate To find your best eating plan, visit Enter your gender, age and activity level. OR Use the charts. WHAT DOES YOUR PLATE LOOK LIKE?

Questions Reference: United States Department of Agriculture 2010 Dietary Guidelines, September, 2012 Graphics: Microsoft Word, United States Department of Agriculture Jackie Walters, MBA, RD, LD Extension Specialist for Nutrition Education Programs November 2012 Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.