1. By: Buffalo State Students Jenna, Katy, and Hannah
What is on our plate?
By: Buffalo State Students Jenna, Katy, and Hannah

2. What is really in our food?
Salt
Sugar
Fat

3. Breaks down food into the 5 food groups
MyPlate:
Breaks down food into the 5 food groups
Learn good sources of each
Determining Portions
United States Department of Agriculture

4. Fruits Kinds: Melons: Cantaloupe(p), honeydew(p), watermelon
Berries: Blueberries, strawberries(c), raspberries
Others: Apple, oranges(c), pears, grapes and bananas(p)
Benefits:
Naturally low in salt and fat
Naturally include some potassium, fiber, vitamin c and folate
Serving Size:
Girls 9-13 years old about 1 ½ cups a day
Girls years old about 1 ½ cups a day
Potassium: bananas, cantaloupe, honeydew
Fiber: helps BMs and helps you feel full
Vitamin C: Repair of body tissues, heal wounds, keeps teeth and gums healthy
Folate: helps the body form RBC and iron absorption

5. Vegetable
Kinds:
Dark-Green: Broccoli, mixed greens, collard greens, romaine lettuce, spinach
Red and Orange: Butternut squash, carrots, pumpkin, red/yellow/orange bell peppers, sweet potatoes
Starch: Corn, potatoes, plantains, green peas
Beans and Peas: Black beans, chick peas (garbanzo beans), lentils, soy beans
Other: Brussel sprouts, cauliflower, celery, cucumber, eggplant, garlic, green beans, green peppers, mushrooms, onions, okra, iceberg lettuce, zucchini
Beans and peas: mature forms are legumes. They have iron and zinc.

6. Vegetables Benefits: Most are naturally low in fat
Naturally include some potassium, fiber, folate, vitamins A and C
Serving Size:
Girls 9-13 years old: 2 cups a day
Girls years old: 2 ½ cups a day
Potassium: sweet potatoes, potatoes, tomato and tomato products, soybeans, kidney beans, lentils - maintains healthy BP
Vitamin A- carrots, sweet potatoes - keeps eyes and skin healthy, protects against infections
Vitamin C - oranges and strawberries - helps to heal cuts and wounds. Keeps gums healthy. Aids in iron absorption
Fiber - helps to keep you full, lowers cholesterol, helps with constipation
Folate - important for formation of RBC and growth

7. Protein
Kinds:
Nuts and Seeds: Almond butter, almonds, cashews, chia seeds, mixed nuts, peanut butter, peanuts, pecans, pistachios, sunflower seeds, pumpkin seeds, walnuts.
Seafood: Tuna, salmon, tilapia, shrimp, crab
Beans and Peas: Black beans, chick peas (garbanzo beans), lentils, soy beans
Meat and Poultry: Beef, ham, pork, turkey, chicken, chicken eggs, venison
Soy products: Tofu, veggie burgers

8. Protein
Benefits:
Maintenance and building of body tissues, bones, skin, blood and muscles, supports growth, and helps keep the body full longer.
Seafood has omega-3’s (EPA and DHA) which is important for the brain
B vitamins, vitamin E, iron, zinc, and magnesium
Serving Size:
Girls 9-13 years old: 5 oz per day
Girls years old: 5 oz per day
B Vitamins: help the body release energy, help form RBC, help build tissues
Iron: carry oxygen in the body in the blood ** good idea for teenage girls and women to eat heme iron ( meats) to help with iron loss from the menstrual cycle
Magnesium: building bones, releasing energy from muscles
Zinc: helps boost the immune system
EPA and DHA: is important for heart health

9. Protein Serving Size: Ounce Equivalents:
1 oz of cooked beef, pork, ham, turkey or chicken
1 sandwich slice of deli meat
1 oz of cooked fish
1 egg
½ oz of nuts or seeds (12 almonds, 7 walnut halves, 24 pistachios)
1 tbsp of nut butters
¼ cup of cooked beans and peas
¼ cup (2 oz) of tofu
` 2 tbs of hummus

10. Grains
Kinds:
Food made from wheat, rice, oats, cornmeal, barley or another cereal grain
Ex: Bread, Pasta, Oatmeal, Breakfast Cereals, and tortillas
There are 2 subgroups (Whole grains and Refined grains)
Whole grains- Oatmeal, Popcorn, Rolled Oats, Quinoa, Whole wheat bread, Whole rye, Whole wheat pasta, Whole wheat sandwich buns and rolls, Wild rice
Refined Grains- Bagels, Cookies, Cornbread, Cookies, Corn Flakes, English Muffins, Flour Tortillas, pancakes, white bread, white rice, pretzels, white sandwich buns and rolls.
2 subgroups- whole grains contain the entire grain kernel- whole wheat flour, oatmeal, and brown rice
Refined grains have been milled that removes bran and germ, it also removed many keys nutrients like fiber and b vitamins (white flour, cornmeal, white bread, and white rice)
One serving- 1 slice of bread, 1 c ready to eat cereal, ½ c cooked rice or pasta

11. Grains
Benefits:
Provide a good source of dietary fiber, iron and B vitamins
May reduce the risk of heart disease and help
lower blood cholesterol
Helps reduce constipation and helps to feel full
Good source of magnesium and selenium
Serving Size:
Half of the grains eaten should be whole grains
Girls oz
The B vitamins play a key role in metabolism they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system -
Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. Consumption of good sources of grains non- heme
Iron
Also a good source of magnesium and selenium to build strong bones and healthy immune system.

12. Dairy
Kinds:
Milk: Reduced Fat (2%), Low Fat (1%), Fat- Free (Skim), Whole Milk, Lactose- Reduced Milks, Almond Milk, Soymilk
Other Products: Frozen Yogurt, Ice Cream, All Yogurt, Cheeses( Mozzarella, Cheddar, Parmesan, Cottage Cheese, American)
Benefits:
Provides a good source of Calcium and
Vitamin D to improve bone health
Serving Size:
Girls cups
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous
Consume low fat to reduce the amount of fat

13. Oils Kinds: Commonly consumed- canola oil, corn oil, cottonseed oil,
olive oil, safflower oil, soybean oil, and sunflower oil.
Nuts, avocados, fish and olives are naturally high
Salad dressings, margarine with no trans fat, mayonnaise
Benefits:
Provide essential nutrients especially monounsaturated and polyunsaturated oils
Do not raise LDL cholesterol in the blood
Serving Size:
Girls teaspoons
Liquid at room temperature and are more MUFA and PUFA
MUFA and PUFA do not contribute to high LDL and provide a lower risk for heart disease. MUFA provide benefits to blood vessels and blood sugar control
MUFA and PUFA provide essential fatty acids

14. Recipes FRUIT SALSA MINI PIZZAS Approximately $7.82 for 6 servings
$1.30 for one serving
Approximately $1.75 for 1 mini pizza
$14 to make all 8 sandwich thins into mini pizzas