1. - MyPlate was released in June 2011.
- Recommendations are for 2 years of age and older.

2. Where to Write
Write the notes in here
Fruit Group
Notes in here

3. Write in the triangle: Use fruits as snacks, salads or desserts.
Fruits Group
Write in the triangle:
Use fruits as snacks, salads or desserts.
*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

4. Fruit Group
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.

5. Write in the triangle: Choose fresh, frozen, canned or dried.
Vegetables Group
Write in the triangle:
Choose fresh, frozen, canned or dried.
*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

6. Vegetable Group
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.

7. Protein Group Write in your Triangle:
Keep meat and poultry portions small and lean.
You do not have to write:
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.
*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

8. Protein Group
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.

9. Grains Group Write in your Triangle:
Make half your grains whole grains.
Choose 100% whole grain cereals, breads, crackers, rice and pasta.
Check the ingredients list on food packages to find whole grain foods.
*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.
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

10. Grain Group 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

11. Grain Group Grains are divided into two subgroups:
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

12. Dairy Group
Write: Switch to low-fat or fat-free milk. Get your calcium rich foods
You do not have to write:
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.
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

13. Dairy Group
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

14. What about Butter, Salt, Sugar and Spices?
These items do not have a place on My Plate as they are not a “food.”
What??? I can’t eat sugar and salt?
Now I’m grumpy!!
No, Grumpy! You can still have these things –
in moderation!

15. Oils & Fats Liquid Oils are better than fats.
Examples: Vegetable oil, olive oil, canola oil
Solid Fats include butter, shortening and meat fats.
Tips: Skip foods that have the word hydrogenated on their label.
Stick with foods that say “Zero Transfats” on the label.

16. Sugar
Sugar is found naturally in foods such as fruit, honey and some vegetables.
Added sugars are found in processed food such as candy, sodas, some juices and canned fruits and vegetables.

17. Limit added sugar! Amount of sugar you should have in a day:
Girls: 6 tsp. a day (24 grams)
Boys: 8 tsp. a day (32 grams)
On nutrition labels, sugar is measured by grams.
4 grams of sugar = 1 teaspoon
But I’m Young, Thin, Active…
Risks of Eating too Much:
Obesity
Cavities
Future problems like diabetes.

18. Sodium Spices Upper Daily Allowance for Everyone:
Limit to 2300 mg. a day
However you should try for under that amount.
Processed foods are the biggest users of sodium.
Spices
Spices are a great way to add flavor without unhealthy side effects.
Spices include: cinnamon, garlic, rosemary, basil, pepper
Avoid spice blends! They often contain sodium and oils.