MY PLATE

FRUIT

Any fruit or 100% fruit juiceGirls

9-13 yrs 1 ½ cups

14-18 yrs 1 ½ cups

Boys

9-13 yrs 1 ½ cups

14-18 yrs 2 cups

1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit counts as 1 cup of fruit

BENEFITS OF FRUIT

Diet rich in fruits as part of an overall healthy diet may reduce risk for heart disease

Can protect against cancer Foods rich in fiber may reduce the risk of heart

disease, obesity, and type 2 diabetes 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

NUTRIENTS OF FRUIT Most naturally low in fat, sodium, and

calories None have cholesterol Fruits are sources of many essential

nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate

Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy

Folate (folic acid) helps the body form red blood cells

VEGETABLES Any vegetable or 100% vegetable juice 5 subgroups

Dark Green Brocolli, Spinach

Starchy Corn, Potatos

Red and Orange Carrots, Red Peppers

Beans and Peas Kidney beans, Black beans

Other Asparagus, Cauliflower

HOW MUCH?

1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens counts as 1 cup of vegetables

Girls

9-13 yrs 2 cups

14-18 yrs 2 ½ cups

Boys

9-13 yrs 2 ½ cups

14-18 yrs 3 cups

PER WEEK, PER SUBGROUP

Dark Green

Red & Orange

Beans & Peas

Starchy Other

Girls

9-13 yrs

1 ½ cups

4 cups 1 cup 4 cups 3 ½ cups

14-18 yrs

1 ½ cups

5 cups 1 ½ cups

5 cups 4 cups

Boys

9-13 yrs

1 ½ cups

5 cups 1 ½ cups

5 cups 4 cups

14-18 yrs

2 cups 6 cups 2 cups 6 cups 5 cups

HEALTH BENEFITS

Diet rich in fruits as part of an overall healthy diet may reduce risk for heart disease

Can protect against cancer Foods rich in fiber may reduce the risk of

heart disease, obesity, and type 2 diabetes 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

NUTRIENTS OF VEGETABLES Most naturally low in fat, sodium, and calories None have cholesterol Fruits are sources of many essential nutrients

that are under consumed, including potassium, dietary fiber, vitamin C, and folate

Folate (folic acid) helps the body form red blood cells

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, aids in iron absorption

BEANS & PEAS ARE UNIQUE

In both vegetables and protein groups Excellent sources of plant protein, and also

provide other nutrients such as iron and zinc

Similar to meats, poultry, and fish in their contribution of these nutrients, considered part of the Protein Foods Group

Considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium

GRAINS

Whole Grains whole-wheat flour, oatmeal brown rice

Refined Grains white bread white rice white flour

HOW MUCH?Daily recommendation

Minimum whole grains

Girls

9-13 yrs 5 oz 3 oz

14-18 yrs 6 oz 3 oz

Boys

9-13 yrs 6 oz 3 oz

14-18 yrs 8 oz 4 oz

1 slice of bread, 1 cup cereal, ½ cup cooked rice, pasta, or cooked cereal can count as an ounce

HEALTH BENEFITS

May reduce risk of heart disease Foods containing fiber, such as whole

grains, as part of a healthy diet, may reduce constipation

Grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development

Whole grains may help with weight management

NUTRIENTS

Dietary fiber, several B vitamins, and minerals

Dietary fiber may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes

Fiber helps reduce constipation and diverticulosis

 B vitamins help the body release energy from protein, fat, and carbohydrates, essential for healthy nervous system

NUTRIENTS CONTINUED

Folate helps the body form red blood cells

Iron is used to carry oxygen in the blood

Whole grains are sources of magnesium and selenium Magnesium is used in building bones and

releasing energy from muscles Selenium protects cells from oxidation,

important for a healthy immune system

PROTEINS

7 subgroups Meats Poultry Eggs Nuts and seeds Seafood Processed soy products Beans and Peas

HOW MUCH

Girls

9-13 yrs 5 oz

14-18 yrs 5 oz

Boys

9-13 yrs 5 oz

14-18 yrs 6 ½ oz

 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds is considered an ounce

HEALTH BENEFITS

They supply many nutrients including protein, B vitamins, vitamin E, iron, zinc, and magnesium.

building blocks for bones, muscles, cartilage, skin, and blood. 

EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. may help reduce the risk for heart disease.

NUTRIENTS High in saturated Fats

 fatty cuts of beef, pork, and lamb regular (75% to 85% lean) ground beef regular sausages hot dogs bacon bologna salami Duck

High in cholesterol egg yolks (egg whites are cholesterol-free) organ meats such as liver and giblets

To keep your LDL under control Limit the amount of these foods. It is easy to eat more calories than needed when consuming

these food choices.

SEAFOOD NUTS AND SEEDS Benefits

omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a

variety of seafood contributes to the prevention of heart disease.

Smaller amounts of seafood are recommended for young children.

Commonly consumed in the United States

salmon anchovies herring sardines Pacific oysters trout

These are higher in EPA and DHA and lower in mercury

The health benefits from consuming seafood outweigh the health risk associated with mercury, a heavy metal found in seafood in varying levels.

Benefits may reduce the risk of heart

disease Peanuts walnuts almonds Pistachios

high in calories eat them in small portions use them to replace

other protein foods choose unsalted nuts

and seeds to help reduce sodium intake

VEGETARIAN CHOICES

Protein sources •eggs (for ovo-vegetarians),• beans • peas•nuts•nut butters• soy products (tofu, tempeh, veggie burgers).

It is easy to get the proper nutrients if variety and the amount is adequate

DAIRY

What is included All fluid milk products and

many foods made from milk are considered part of this food group. 

When choosing, choose fat free or low-fat

Calcium fortified soy products

What is not included  Foods made from milk

that have little to no calcium, such as cream cheese, cream, and butter.

WHAT IS NEEDED?

1 cup of milk, yogurt, or soymilk, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can count as 1 cup of dairy

Girls Boys

9-13 years old 3 cups 9-13 years old 3 cups

14-18 years old 3 cups 14-18 years old 3 cups

HEALTH BENEFITS

Linked to improved bone health, may reduce risk of osteoporosis

Critical for children and adolescents when bones are growing

OILS

Liquid oils Vegetable oil Canola oil

Solid fats Butter Shortening

Oils Mixture of saturated

fatty acids and unsaturated fatty acids

Contain more monounsaturated and polyunsaturated fats

Contain more saturated fats and/or trans fats

WHY CONSUME OILS?

Do provide essential nutrients Only small amounts recommended Most should be MUFAs and PUFAs,

these contain essential fatty acids

WHAT’S NEEDED?

Girls

9-13 yrs 5 tsp

14-18 yrs 5 tsp

Boys

9-13 yrs 5 tsp

14-18 yrs 6 tsp