My Plate Nutrition

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

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

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

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

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

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

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

MyPlate Key Messages (cont) 2. Foods to Reduce: Foods with “empty calories” and filled with sugar (pizza, cakes, cookies, candies) 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) 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! CUT BACK on SOFAS! SOLID FATS SOLID FATS Saturated fat & trans fat  heart diseaseSaturated fat & trans fat  heart disease Replace with healthy unsaturated fat.Replace with healthy unsaturated fat. ADDED SUGAR ADDED SUGAR Sugar adds calories  weight gainSugar adds calories  weight gain Choose water, 100% juice and fruit for dessert.Choose water, 100% juice and fruit for dessert. SALT (SODIUM) SALT (SODIUM) Raises blood pressure  hypertensionRaises blood pressure  hypertension Processed foods, fast food, frozen mealsProcessed foods, fast food, frozen meals Season with spices and herbs instead of salt.Season with spices and herbs instead of salt.

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

MyPlate The End!