2. What Is MyPlate?? MyPlate --- shows us the 5 food groups using a familiar mealtime visual, a place setting. MyPlate --- is designed to help consumers make better food choice. MyPlate --- is designed to remind Americans to eat more healthfully.

3. The Fruit Group

4. FOCUS ON FRUITS “Make ½ of your plate fruits and veggies” Fresh, canned, frozen, dried 100% fruit juice Low in fat, sodium, and calories No cholesterol Serving size depends on age/gender Teen males- 2 cups per day Teen females- 1 ½ cups per day TIP: Try different kinds of fruits.

5. FUN FACT!! In the United States, more tomatoes are consumed than any other single fruit or vegetable!

6. The Vegetable Group

7. VARY YOUR VEGGIES “Make ½ your plate fruits and veggies” Fresh, canned, frozen, dried 100% vegetable juice Low in fat and calories No cholesterol Serving size depends on age/gender Teen males – 3 cups per day Teen females – 2 ½ cups per day TIP: Choose veggies of different colors.

8. FUN FACT!! Green bell peppers have twice as much vitamin C as citrus fruit. Red peppers have three times as much. Hot peppers contain 357% more vitamin C than an orange.

9. The Protein Group

10. GO LEAN WITH PROTEIN Meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts & seeds High in protein, B vitamins, iron, zinc, magnesium Serving size depends on age/gender Teen males – 6 ½ ounces per day Teen females – 5 ounces per day TIP: Trim fat off meat. Choose “lean” cooking methods—grilling, baking, broil, roast, poach

11. Which has more fiber & protein? 1 cup of peas OR 2 tbsp of peanut butter FUN FACT!! PEAS!!

12. The Grain Group

13. MAKE HALF YOUR GRAINS WHOLE Wheat, rice, oats, cornmeal, barley Ex-Bread, pasta, oatmeal, cereal, tortillas High in dietary fiber, B vitamins, iron, magnesium Serving size depends on age/gender Teen males – 8 ounces per day Teen females – 6 ounces per day TIP: Wheat bread over white bread. Brown rice over white rice.

14. FUN FACT!! Feeling Stressed? Eat more complex carbohydrates such as whole-wheat pasta!

15. The Dairy Group

16. GET YOUR CALCIUM-RICH FOODS Milk, foods made with milk (yogurt, cheese, pudding, ice cream, calcium-fortified soy milk) NOT part of the group – butter, cream cheese, cream High in calcium, potassium, Vitamin D Serving size depends on age/gender Teen males – 3 cups per day Teen females – 3 cups per day TIP: Fat-free or low-fat milk, yogurt, and cheese.

17. FUN FACT!! How Many Varieties of Cheese Are There? Over 2,000!!

18. What About Oils? NOT a food group, but provide essential nutrients Oils - fats that are liquid at room temperature Canola oil, Olive oil, Corn oil, Sunflower oil, Safflower oil Daily Allowance depends on age, gender, and physical activity. Teen males – 6 tsp. per day Teen females – 5 tsp. per day TIP: Limit your oil intake.

19. FUN FACT!! The oldest olive tree was 2,000 years old!

20. What About Empty Calorie Foods? Empty Calorie Food – foods with little to no nutritional value Ex - Solid fats, Added Sugars Solid fats – solid at room temperature Butter, margarine, shortening, lard Added Sugars – sugars or syrups that are added to a food or beverage when processed or prepared Soda, cake, cookies, donuts Teen males – 265 “empty” calories per day Teen females – 160 “empty” calories per day TIP: Limit empty calorie foods.

21. FUN FACT!! We consume more than 4 pounds of butter per person per year!

22. Do I Really Have To Exercise? Physical Activity – movement of the body that uses energy Running, walking, bicycling, aerobics, sports Produces long-term health benefits Physical Activity + Good Nutrition = A Healthy YOU! Teens – at least 60 min. per day TIPS: Choose an activity you enjoy.

23. TIPS For A Healthier YOU Enjoy your food, but eat less. Avoid oversized portions. Moderation is key. Drink water instead of sugary drinks. Eat more fruits & veggies. Choose lean proteins. Select whole wheat over white. Opt for fat-free or low-fat dairy products. Lower your fat, sugar, & sodium intake.