myplate (formerly mypyramid). 1992 2005 2011 why it matters better health - reduce rates of...

MyPlate(formerly MyPyramid)

1992

2005

2011

Why it mattersBetter health - reduce rates of

morbidity and mortality related to obesity, diabetes, cardiovascular disease, cancer, and other chronic illnesses.

www.ChooseMyPlate.gov - offers dietary assessment tools, nutrition education resources, and clear, actionable information about how to make better food choices. (

www.MyPlate.gov )

The groups: FRUITS

Aim for the whole fruit as opposed to juices Fruits:

apples, apricots, bananas,

blueberries, canteloupe,

cherries, grapes, grapefruit,

honeydew, kiwi, lemons, limes,

mangoes, oranges, papaya, peaches, pears, pineapple,

plums, prunes, raisins, raspberries,

strawberries, tangerines, tangelos,

watermelon, etc.• If you drink juice,

make sure it’s 100% juice, not sugary, colored

water.

Daily recommendation*Children 2-3 years old 1 cup**

4-8 years old 1 to 1 ½ cups**

Girls 9-13 years old 1 ½ cups**14-18 years old 1 ½ cups**

Boys 9-13 years old 1 ½ cups**14-18 years old 2 cups**

Women 19-30 years old 2 cups**

31-50 years old 1 ½ cups**

51+ years old 1 ½ cups**

Men 19-30 years old 2 cups**

31-50 years old 2 cups**

51+ years old 2 cups**

The groups: Fruits

Serving recommendations

The groups: VEGETABLES

Aim for fresh, minimally processed vegetables Vegetables:

Beans, bok choy, broccoli,

collard greens, dark green leafy lettuce,

kale, mesclun, mustard greens, spinach, collard greens, turnip

greens,watercress, carrots, squash, pumpkin, zucchini, potatoes,

sweet potatoes, corn, brussel

sprouts, peas, beets, avocado, celery, lentils,

peppers, tomatoes, etc.

The groups: Vegetables

Serving recommendations Daily recommendation* Children 2-3 years old 1 cup**

4-8 years old 1½ cups**

Girls 9-13 years old 2 cups**

14-18 years old 2½ cups**

Boys 9-13 years old 2½ cups**

14-18 years old 3 cups**

Women 19-30 years old 2½ cups**

31-50 years old 2½ cups**

51+ years old 2 cups**

Men 19-30 years old 3 cups**

31-50 years old 3 cups**

51+ years old 2½ cups**

The groups: GrainsAim to make half your grains WHOLE

grainsWhole Grains:

Brown rice, armaranth, bulgur,

millet, oatmeal, popcorn, quinoa, wild rice, whole grain breads,

pastas, cereals, and tortillas

Refined Grains:White rice, cornbread,

couscous, flour tortillas, white flour pasta, white bread, pretzels, pitas, and

grits

Dailyrecommendation*

Daily minimum amount

of whole grains Children 2-3 years old 3 ounce

equivalents** 1 ½ ounce equivalents**

4-8 years old 5 ounce equivalents**

2 ½ ounce equivalents**

Girls 9-13 years old 5 ounce equivalents**

3 ounce equivalents**

14-18 years old

6 ounce equivalents**

3 ounce equivalents**

Boys 9-13 years old 6 ounce equivalents**

3 ounce equivalents**

14-18 years old

8 ounce equivalents**

4 ounce equivalents**

Women 19-30 years old 6 ounce equivalents**

3 ounce equivalents**

31-50 years old 6 ounce equivalents**

3 ounce equivalents**

51+ years old 5 ounce equivalents**

3 ounce equivalents**

Men 19-30 years old 8 ounce equivalents**

4 ounce equivalents**

31-50 years old 7 ounce equivalents**

3 ½ ounce equivalents**

51+ years old 6 ounce equivalents**

3 ounce equivalents**

The groups: Grains

Serving recommendations

The groups: ProteinsMeat/Animal

Sources:Red meat, chicken, turkey, duck, ham, pork, veal, bison, venison, rabbit,

goose, eggs, organ meats like liver, and

all seafood.

Non Meat/Animal Sources:

All beans, nuts, seeds, legumes, nut/seed butters,

tofu, tempeh, vegetable burgers,

TVP (texturized Vegetable Protein).

The groups: Proteins

Serving recommendations Daily recommendation*

Children 2-3 years old 2 ounce equivalents**

4-8 years old 4 ounce equivalents**

Girls 9-13 years old 5 ounce equivalents**

14-18 years old 5 ounce equivalents**

Boys 9-13 years old 5 ounce equivalents**

14-18 years old 6 ½ ounce equivalents**

Women 19-30 years old 5 ½ ounce equivalents**

31-50 years old 5 ounce equivalents**

51+ years old 5 ounce equivalents**

Men 19-30 years old 6 ½ ounce equivalents**

31-50 years old 6 ounce equivalents**

51+ years old 5 ½ ounce equivalents**

The groups: DairyAim for low or fat-free animal

source itemsAnimal Sources:

Cow’s milk or goat’s milk: cheeses,

cottage cheese, pudding, ricotta

cheese, processed cheeses, ice creams,

and yogurt.Non Animal Sources:

Soy milk, almond milk, coconut milk,

rice milk:cheeses, cottage cheese, pudding, ricotta cheese,

processed cheeses, ice creams, and

yogurt.

The groups: DairyServing recommendations

Daily recommendationChildren 2-3 years old 2 cups

4-8 years old 2 ½ cups

Girls 9-13 years old

3 cups

14-18 years old

3 cups

Boys 9-13 years old

3 cups

14-18 years old

3 cups

Women 19-30 years old

3 cups

31-50 years old

3 cups

51+ years old 3 cups

Men 19-30 years old

3 cups

31-50 years old

3 cups

51+ years old 3 cups

EXTRA: Fats/OilsAnimal Sources:

buttermilk fat

beef fat (tallow, suet)

chicken fatpork fat (lard)

stick margarineshortening

partially hydrogenated oil

Non Animal Sources:canola oilcorn oil

cottonseed oilolive oil

safflower oilsoybean oil

sunflower oil

Current

recommendatio

n – no more

than 4-5 tsp.

per day

Balance your plate – Balance your life

Eat a variety

of foods to get

all then nutrien

ts necess

ary

Eat a variety

of foods so you don’t get

bored.

Physical Activity:

60 minutes a

day recommen

ded for most

people.

EXTRA: Physical Activity

EXTRA: Water

BEST beverage for hydration!!

NO:Calories

SaltAnything!!

Helps keep blood flowing

Bring nutrients to

the bodyCan ease headache

pain

What to do:Look at what you eat – pay

attention to what you put in your mouth.

Read labels – If it’s in a package, you should know what the ingredients are.

www.ChooseMyPlate.gov – visit this site to see more options and track your food intake.