1. MyPlate - MyPlate was released in June 2011 - Recommendations are for ages 2 and older MyPlate

2. Fruits Group 1.Use fruits as snacks, salads or desserts. 2.Choose whole or cut up fruits more often than fruit juice. Key Consumer Message: Make half your plate fruits and vegetables. Boys 9-131 ½ c. daily Boys 14-182 c. daily Girls 9-181 ½ c. daily

3. Fruits Apples, Blueberries Peaches, Raspberries Grapes, Pineapple, Mango, Grapefruit, Watermelon, Kiwi, Cherries, Apricots Cantaloupe, Papaya Strawberries, Pears Banana, Lemon, Lime. Raisons, Cranberry, Orange 100 % Fruit Juice Pomegranates, Guava, Star fruit, Boysenberries Apple Sauce, Coconut?

4. Vegetables Group 1.Choose fresh, frozen, canned or dried. 2.Eat red, orange and dark green vegetables. Key Consumer Message: Make half your plate fruits and vegetables. Boys 9-132 ½ c. daily Boys 14-183 c. daily Girls 9-132 c. daily Girls 14-182 ½ c. daily

5. Vegetables Carrots, Celery, Yams, Tomatoes, Squash, Lettuce, Spinach, Sprouts, Broccoli, Onions, Tomato, Potatoes Peas, Cauliflower, Cabbage, Corn, Cucumbers, Zucchini Green Beans, Jicama, Turnip, Bok Choy, Brussel Sprouts, Chinese Cabbage, Asparagus, Leeks Artichoke, Kale Radish, Romaine Water Chestnut

6. Protein Group 1.Choose a variety of different protein sources. 2.In place of some meat and poultry, choose 8 oz. seafood per week. 3.Try grilling, broiling, poaching or roasting. Key Consumer Message: Keep meat and poultry portions small and lean. Boys 9-135 oz. daily Boys 14-186 ½ oz. daily Girls 9-185 oz. daily

7. Proteins Plant Proteins: Nuts: Walnuts, Almonds, Pistachios, Cashews, Pecans Filberts, Pine Nuts, Brazil Seeds: Sesame, Sunflower, Flax, Pumpkin Beans: Lima, Kidney, Black, Brown, Dried Peas, Lentils, Peanuts and Peanut Butter, Soy Beans and Tofu, Garbanzo, Humus, Edamane Animal Proteins Beef: Steak, Hamburger Roast Pork: Ham, Bacon, Sausage Chicken, Turkey, Eggs, Elk, Venison, Bison, Duck Fish: Halibut, Tilapia, Tuna, Trout, Catfish, Turbot, Salmon, Sardines Seafood: Crab, Clams, Lobster, Shrimp, Oysters

8. Grains Group 1.Choose 100% whole grain cereals, breads, crackers, rice and pasta. 2.Check the ingredients list on food packages to find whole grain foods. Key Consumer Message: Make half your grains whole grains. GrainsWhole Grains Boys 9-136 oz. daily3 oz. daily Boys 14-188 oz. daily4 oz. daily Girls 9-135 oz. daily2.5 oz. daily Girls 14-186 oz. daily3 oz. daily

9. GRAINS Wheat, Rice, Corn Oats, Barley, Rye Buckwheat, Spelt Quinoa, Millet, Popcorn Foods made from Grains Cereal, Bread Muffins, Biscuits Pancakes, Waffles Bagels, Tortillas Buns, Pasta Corn Chips, Pasta Granola Bars Granola, Pizza Crust Crackers

10. Dairy Group 1.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. Get your calcium rich foods. Boys 9-183 c. daily Girls 9-183 c. daily

11. Dairy Made from Milk Milk: fat free, 1%, 2%, Whole = red lid Yogurt Cottage Cheese Ice Cream Pudding Cheese: Cheddar, Brie, Mozzarella, Swiss, American, Blue, Ricotta, Feta, Parmesan Nutrients: Calcium, Fat, Vitamin D, Protein, Water FOODS MADE FROM CREAM: (straight Fat) Butter, Cream Cheese, Sour Cream, Ice Cream, Whip Cream

12. Wasted Calories Foods that are mostly processed with a lot of calories Not nutrient dense foods Unnecessary calories

13. Deep Fried Foods Cooked Floating in bad Fat Wasted Calories Donuts Chips Fries Churros Egg rolls Sweet and Sour Orange Chicken Fish Sticks KFC Chicken Scones Tempura Wontons Fry Bread Crispy Chicken Patties Chimichangas Tortilla Chips Crispy Taco Shells Onion Rings Hush Puppies

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

15. Be Physically Active Your Way Walk, Run, Dance, Swim, Tennis Yoga, Zumba, Aerobics, Racket Ball Basketball, Football, Hockey, Hike Soccer, Lacrosse, Bike Riding, Rock Climb Ice Skate, Snow Shoe, Surfing, Rappel Roller Blade, Lift Weights, Go to a Gym Skate Board, Roller Blade, Tread Mill Ski, Snow Board, Pilates, Stretch