1. On your way in…
Pick up a red, green, orange, blue, and purple colored pencil.

2. - MyPlate was released in June 2011 - Recommendations are for 2+

3. -USDA (United States Department of Agriculture)
MyPlate
-USDA (United States Department of Agriculture)
-Why the need for my plate?
-Portion Control
-Visual to see how our plates should look
-Obesity Epidemic amongst children
-Healthy Eating
Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012.

4. Plate size history

5. Fruits Group Use fruits as snacks, salads or desserts.
Choose whole or cut up fruits more often than fruit juice.
Key Consumer Message:
Make half your plate fruits and vegetables.
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.
*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
2-4 daily
Boys 14-18
2-4 daily
Girls 9-18

6. Vegetables Group Choose fresh, frozen, canned or dried.
Eat red, orange and dark green vegetables.
Key Consumer Message:
Make half your plate fruits and vegetables.
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.
Vegetables are organized into five sub-groups based on their nutrient content:
Dark Green Vegetables: broccoli, dark green leafy lettuce, spinach
Red and Orange Vegetables: squash, carrots, pumpkin, tomatoes, red peppers, sweet potatoes
Beans and Peas: black beans, pinto beans, kidney beans, soy beans, lentil beans, split peas
Starchy Vegetables: corn, green peas, lima beans, potatoes
Other Vegetables: artichokes, asparagus, avocados, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, peppers, iceberg lettuce, mushrooms, onions, zucchini
*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
3-5 daily
Boys 14-18
Girls 9-13
Girls 14-18

7. Protein Group 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.
Key Consumer Message:
Keep meat and poultry portions small and lean.
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.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 oz. of cooked seafood per week.
Examples:
Meats: lean cuts of beef, ham, pork or veal
Eggs
Beans and Peas
Processed Soy Products: tofu, veggie burgers, TVP (Textured Vegetable Protein)
Poultry: chicken, duck, goose, turkey
Nuts and Seeds: almonds, cashews, peanuts, sesame seeds, walnuts
Seafood: catfish, cod, flounder, halibut, salmon, tuna, trout
Shellfish and Canned Fish: clams, crabs, lobsters, shrimp, calamari, anchovies, sardines
*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
2-3 daily
Boys 14-18
Girls 9-18

8. Grains Group
Choose 100% whole grain cereals, breads, crackers, rice and pasta.
Check the ingredients list on food packages to find whole grain foods.
Key Consumer Message:
Make half your grains whole grains.
Grains
Whole Grains
Boys 9-13
6 oz. daily
6-11 Daily
Boys 14-18
8 oz. daily
Girls 9-13
5 oz. daily
Girls 14-18
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
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
*Note: Most refined grains are enriched. This means certain B-Vitamins and Iron are added back in after processing.
*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.

9. Dairy Group
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.
Key Consumer Message:
Switch to low-fat or fat-free milk/dairy. Get your calcium rich foods.
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
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
2-3 c. daily
Girls 9-18
2- 3 c. daily

10. Part Two: Meal Makeovers
Healthy ways to change the meals you eat
Here we’re going to talk about ways to make your plate match the new USDA plate. Let’s increase vitamins and minerals while decreasing empty calories and fats.

11. Fish and Chips -- Before
This is a HUGE serving, and look at the plate portions. Is half the plate made up of fruits and vegetables? I don’t think so.
This plate has 1036 calories.

12. MyPlate Makeover
Make the portion of fish more reasonable and add veggies fruits and veggies. Bake your fish, rather than frying it, and swap in brown rice instead of fries. This plate has only 348 calories.

13. Snack -- Before
Snacks are great and can boost your metabolism, but not in huge, nutrient-empty portions. How is this plate balanced?
It could be a party plate or a packaged grocery store snack, and has 450 calories.

14. MyPlate Makeover
Try more healthy snacks rich in vegetables and fruits for a big energy boost, not to mention more vitamins, minerals, and nutrients. This plate (with less meat and processed flour and more veggies and fruit) has only 120 calories.

15. Pasta and Meatballs Before
This pasta is processed and the meatballs are everywhere. Look at the plate. How does it match the USDA’s MyPlate? What’s missing?
There was 3 of cups pasta, and 3 big meatballs here, which brings the calorie count to 1337 calories!

16. MyPlate Makeover
Are you beginning to sense a theme here? The portions are smaller and more balanced and veggies play a bigger role. Switching whole wheat pasta for white pasta adds fiber and nutrients, while choosing lean ground beef makes protein healthier. Now the plate has just 300 calories.

17. Hoagie -- Before
Okay, this one’s on you guys. What’s wrong with this picture? (The hoagie has 1281 calories, by the way).

18. Hoagie – “Dissected”
Let’s take it apart! Look at the portions of meat and grains as compared to veggies and dairy. Is this plate balanced?

19. Fried Chicken with Macaroni and Cheese
Do we really need to talk this one through? There are so many things wrong with this picture that I don’t know where to begin.
What do you think? Should we start with the fried, skin-on chicken, or go directly to the calorie-dense, nutrient poor macaroni and cheese? The whole thing has 860 calories.

20. MyPlate Makeover
Ah, that’s better. Who can tell me, what did we change here in order to bring the calorie count down to 333?
The content of this plate came from a fast food restaurant. If you made the dish at home, you could make it even healthier by baking the chicken breast and going with whole grain pasta in a lighter sauce.
However, we wanted to show that you can do better with MyPlate even if you have to do drive through!

22. Be Physically Active Your Way
Pick activities that you like.
60 minutes a day
Start slowly, at least 10 minutes at a time.
Every bit adds up.
Health benefits increase as you spend more time being active.

23. Empty Calories Foods that are mostly processed with a lot of calories
Look for nutrient dense foods
Unnecessary calories with few or no nutritional value
In excess, leads to obesity.
Treat yourself, just not all the time!
Fats are concentrated sources of calories. Eating even small amounts of foods high in solid fats can send you over your empty calorie limit. Some foods and beverages with added sugars, like sodas, are often served in large portions. These large portions can also send you over your empty calorie limit.
You can lower your intake of empty calories by eating and drinking foods with empty calories less often. You can also cut down on empty calories by choosing a smaller amount to eat or drink. Or, you can choose foods and beverages with fewer solid fats and added sugars.
The chart provides a quick guide to the number of empty calories in some common foods.

24. Empty Calories