1. ChooseMyPlate.Gov The new guide to your everyday Nutrition and Eating Right

2. Clean Your Plate before you leave the table! Nobody gets dessert until you’re done! Sound familiar?

3. Did you have any of these foods/beverages today?

6. Vegetables Definition: 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; and may be whole, cut-up, or mashed.

7. How many servings do you needed for 14-18 year olds? Gender Serving Serving Females 2 ½ Cups Males 3 Cups

8. How do you define cup? Servings of Vegetables Servings of Vegetables

9. Veggies 1 serving of fruits or veggies = 1 baseball 1 cup of leafy greens = 2 tennis balls

10. 1 medium potato (2.5-3 inch wide) = the size of a computer mouse That’s equal to 1 cup of vegetables.

11. Food Safety Keep it safe: Keep it safe: Rinse vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing. Rinse vegetables before preparing or eating them. Under clean, running water, rub vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing. Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing. Keep vegetables separate from raw meat, poultry and seafood while shopping, preparing, or storing.

12. 5 Categories of Vegetables Dark Green Dark Green Red and Orange Red and Orange Beans and Peas Beans and Peas Startchy Veggies Startchy Veggies Other Veggies Other Veggies Activity: Try to Guess!

13. Dark green vegetables bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress turnip greens watercress

14. Red & Orange vegetables acorn squash butternut squash carrots hubbard squash pumpkin red peppers sweet potatoes tomatoes tomato juice acorn squash butternut squash carrots hubbard squash pumpkin red peppers sweet potatoes tomatoes tomato juice

15. Beans and Peas black beans black-eyed peas (mature, dry) garbanzo beans (chickpeas) kidney beans lentils navy beans pinto beans soy beans split peas white beans black beans black-eyed peas (mature, dry) garbanzo beans (chickpeas) kidney beans lentils navy beans pinto beans soy beans split peas white beansblack beans kidney beans pinto beansblack beans kidney beans pinto beans

16. Starchy vegetables cassava corn fresh cowpeas, field peas, or black-eyed peas (not dry) green bananas green peas green lima beans plantains potatoes taro water chestnuts cassava corn fresh cowpeas, field peas, or black-eyed peas (not dry) green bananas green peas green lima beans plantains potatoes taro water chestnuts corn potatoes corn potatoes

17. Other vegetables artichokes asparagus avocado bean sprouts beets Brussels sprouts cabbage cauliflower celery cucumbers eggplant cauliflower green beans green beans green peppers iceberg (head) lettuce mushrooms okra onions parsnips turnips wax beans zucchini iceberg (head) lettuce mushrooms onions zucchini

18. Health Benefits Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.

19. Health Benefits Continued Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as vegetables that are lower in calories per cup instead of some other higher- calorie food may be useful in helping to lower calorie intake. Eating foods such as vegetables that are lower in calories per cup instead of some other higher- calorie food may be useful in helping to lower calorie intake.

20. Nutrients Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.potassium dietary fibervitamin Avitamin Cpotassium dietary fibervitamin Avitamin C Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.

21. Nutrients (Continued) Folate (folic acid) helps the body form red blood cells. Folate (folic acid) helps the body form red blood cells. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

22. Definition: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

23. How many servings do you need daily? Gender Serving Serving Females 6 ounce equivalents Males 8 ounce equivalents

24. What is an ounce of grain? 1 portion of pasta is ½ cup = ½ a baseball That’s a 1-ounce serving of grains.

25. 1 portion of pancake or waffle = the size of a CD. That’s a 1-ounce serving of grains.

26. 2 portions of cooked rice = a light bulb That’s 2 servings of grains.

27. Health Benefits of Grains Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. Consuming whole grains as part of a healthy diet may reduce the risk of heart disease. Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation. Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation. Eating whole grains may help with weight management. Eating whole grains may help with weight management. Eating grain products fortified with folate before and during pregnancy helps prevent Eating grain products fortified with folate before and during pregnancy helps prevent

28. Nutrients Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). dietary fiberironmagnesium dietary fiberironmagnesium Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber- containing foods such as whole grains help provide a feeling of fullness with fewer calories. Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber- containing foods such as whole grains help provide a feeling of fullness with fewer calories. The B vitamins thiamin, riboflavin, and niacin 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. The B vitamins thiamin, riboflavin, and niacin 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.

29. Nutrients (continued) Folate (folic acid), another B vitamin, helps the body form red blood cells. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron- deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets. Folate (folic acid), another B vitamin, helps the body form red blood cells. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron- deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

30. Fruits Definition: Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut- up, or pureed.

31. How many servings of Fruit are needed for 14-18 year olds? Gender Serving Serving Females 1 – 1 ½ Cups Males 1 ½ Cups

32. What does a cup of Fruit look like? 1 medium apple or one serving of fruit = 1 tennis ball

35. Health Benefits Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.

36. Health Benefits Continued Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. Eating foods such as fruits that are lower in calories per cup instead of some other higher- calorie food may be useful in helping to lower calorie intake. Eating foods such as fruits that are lower in calories per cup instead of some other higher- calorie food may be useful in helping to lower calorie intake.

37. Nutrients Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid). Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).potassiumdietary fiber vitamin Cpotassiumdietary fiber vitamin C Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

38. Nutrients Continued Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

39. Dairy Defintion: All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

40. How much Dairy is needed Daily for 14-18 year olds? Gender Serving Serving Females 3 Cups Males

41. What is a Cup of Dairy? 1 portion of cheese = four dice That’s a 1-cup serving of dairy.

42. 8 oz. yogurt = 1 cup of dairy

43. Health Benefits Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis. Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis. The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built. The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.43 Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults. Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

44. Nutrients Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass. Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium. Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.

45. Nutrients (Continued) Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals. Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals. Milk products that are consumed in their low-fat or fat- free forms provide little or no solid fat. Milk products that are consumed in their low-fat or fat- free forms provide little or no solid fat.

46. Proteins Definition: All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.

47. How much Protein does a 14-18 year old need? Gender Serving Serving Females 5 oz. Males 6 ½ oz.

48. How much is an ounce of protein? 1 portion or 2 tablespoons = a golf ball That's 2 one-ounce servings of protein.

49. A 3-ounce portion = a deck of cards or the palm of your hand (minus fingers) Lean protein in every meal – like fish, poultry, eggs, nuts, beans – can help with weight loss. but adults only need 5-6.5 ounces in a day. So an egg at breakfast or a handful of nuts as a snack (12 almonds, 24 pistachios, or 7 walnut halves) – leaves about 3 ounces for your main meal.

50. Health Benefits Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). Contains vitamins Contains vitamins

51. Health Benefits (Continued) Contains Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron. Contains Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron. Magnesium is used in building bones and in releasing energy from muscles. Magnesium is used in building bones and in releasing energy from muscles. Zinc is necessary for biochemical reactions and helps the immune system function properly. Zinc is necessary for biochemical reactions and helps the immune system function properly. EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease. EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.