ChooseMyPlate.GovChooseMyPlate.Gov

The new guide to your everyday Nutrition and Eating Right

Clean Your Plate before you Clean Your Plate before you leave the table! Nobody gets leave the table! Nobody gets

dessert until you’re done! dessert until you’re done! Sound familiar?Sound familiar?

Did you have any of these foods/beverages today?

VegetablesVegetables

Definition: Any vegetable or 100% Definition: Any vegetable or 100% vegetable juice counts as a member vegetable juice counts as a member of the Vegetable Group. Vegetables of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and canned, or dried/dehydrated; and may be whole, cut-up, or mashed.may be whole, cut-up, or mashed.

How many servings do you How many servings do you needed for 14-18 year olds?needed for 14-18 year olds?GenderGender ServingServing

FemalesFemales 2 ½ Cups2 ½ Cups

MalesMales 3 Cups3 Cups

How do you define cup?How do you define cup?

Servings of VegetablesServings of Vegetables

VeggiesVeggies

1 serving of fruits or veggies = 1 baseball

1 cup of leafy greens = 2 tennis balls

1 medium potato (2.5-3 inch wide) = the size of a computer mouse

That’s equal to 1 cup of vegetables.

Food SafetyFood Safety Keep it safe:Keep it safe:

Rinse vegetables before preparing or Rinse vegetables before preparing or eating them. Under clean, running eating them. Under clean, running water, rub vegetables briskly with your water, rub vegetables briskly with your hands to remove dirt and surface hands to remove dirt and surface microorganisms. Dry with a clean cloth microorganisms. Dry with a clean cloth towel or paper towel after rinsing. towel or paper towel after rinsing.

Keep vegetables separate from raw Keep vegetables separate from raw meat, poultry and seafood while meat, poultry and seafood while shopping, preparing, or storing.shopping, preparing, or storing.

5 Categories of 5 Categories of VegetablesVegetables

Dark GreenDark Green Red and OrangeRed and Orange Beans and PeasBeans and Peas Startchy VeggiesStartchy Veggies Other VeggiesOther Veggies

Activity: Try to Guess!Activity: Try to Guess!

Dark green vegetablesDark green vegetables

bok choybok choybroccoli broccoli collard greenscollard greensdark green leafy lettucedark green leafy lettucekalekalemesclunmesclunmustard greensmustard greensromaineromaine lettucelettucespinachspinach

turnip greensturnip greenswatercresswatercress

Red & Orange vegetablesRed & Orange vegetables

acorn squashacorn squashbutternut squashbutternut squashcarrotscarrotshubbard squashhubbard squashpumpkinpumpkinred peppersred pepperssweetsweet potatoespotatoestomatoestomatoestomatotomato juicejuice

BeansBeans andand PeasPeas

black beansblack beansblack-eyed peas (mature, dry)black-eyed peas (mature, dry)garbanzo beans (chickpeas)garbanzo beans (chickpeas)kidney beanskidney beanslentilslentilsnavy beansnavy beanspinto beanspinto beanssoy beanssoy beanssplit peassplit peaswhite beanswhite beans

Starchy vegetablesStarchy vegetables

cassavacassavacorncornfresh cowpeas, field peas, or black-eyed fresh cowpeas, field peas, or black-eyed peas (not dry)peas (not dry)green bananasgreen bananasgreen peasgreen peasgreen lima beansgreen lima beansplantainsplantainspotatoespotatoestarotarowater chestnuts water chestnuts

Other vegetablesOther vegetables

artichokesartichokesasparagusasparagusavocadoavocadobean sproutsbean sproutsbeetsbeetsBrussels sproutsBrussels sproutscabbagecabbagecauliflowercauliflowercelerycelerycucumberscucumberseggplanteggplant

green beansgreen beansgreen peppersgreen peppersiceberg (head) lettuceiceberg (head) lettucemushroomsmushroomsokraokraonionsonionsparsnipsparsnipsturnipsturnipswax beanswax beanszucchinizucchini

Health BenefitsHealth Benefits Eating a diet rich in vegetables and fruits as Eating a diet rich in vegetables and fruits as

part of an overall healthy diet may reduce part of an overall healthy diet may reduce risk for heart disease, including heart attack risk for heart disease, including heart attack and stroke. and stroke.

Eating a diet rich in some vegetables and Eating a diet rich in some vegetables and fruits as part of an overall healthy diet fruits as part of an overall healthy diet may protect against certain types of may protect against certain types of cancers. cancers.

Diets rich in foods containing fiber, such as Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 risk of heart disease, obesity, and type 2 diabetes. diabetes.

Health Benefits Health Benefits ContinuedContinued

Eating vegetables and fruits rich in Eating vegetables and fruits rich in potassium as part of an overall healthy potassium as part of an overall healthy diet may lower blood pressure, and may diet may lower blood pressure, and may also reduce the risk of developing also reduce the risk of developing kidney stones and help to decrease kidney stones and help to decrease bone loss. bone loss.

Eating foods such as vegetables that Eating foods such as vegetables that are lower in calories per cup instead of are lower in calories per cup instead of some other higher-calorie food may be some other higher-calorie food may be useful in helping to lower calorie useful in helping to lower calorie intake. intake.

NutrientsNutrients Most vegetables are naturally low in fat and calories. None have Most vegetables are naturally low in fat and calories. None have

cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.) cholesterol.)

Vegetables are important sources of many nutrients, including Vegetables are important sources of many nutrients, including potassiumpotassium, , dietary fiberdietary fiber, folate (folic acid), , folate (folic acid), vitamin Avitamin A, and , and vitamin Cvitamin C. .

Diets rich in potassium may help to maintain healthy blood Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. kidney beans.

Dietary fiber from vegetables, as part of an overall healthy diet, Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. as vegetables help provide a feeling of fullness with fewer calories.

Nutrients (Continued)Nutrients (Continued)

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

Vitamin A keeps eyes and skin Vitamin A keeps eyes and skin healthy and helps to protect against healthy and helps to protect against infections. infections.

Vitamin C helps heal cuts and Vitamin C helps heal cuts and wounds and keeps teeth and gums wounds and keeps teeth and gums healthy. Vitamin C aids in iron healthy. Vitamin C aids in iron absorption. absorption.

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

How many servings do you How many servings do you need daily?need daily?

GenderGender ServingServing

FemalesFemales 6 ounce equivalents6 ounce equivalents

MalesMales 8 ounce equivalents8 ounce equivalents

What is an ounce of What is an ounce of grain?grain?

1 portion of pasta is ½ cup = ½ a baseball

That’s a 1-ounce serving of grains.

1 portion of pancake or waffle = the size of a CD.

That’s a 1-ounce serving of grains.

2 portions of cooked rice = a light bulb

That’s 2 servings of grains.

Health Benefits of GrainsHealth Benefits of Grains Consuming whole grains as part of a Consuming whole grains as part of a

healthy diet may reduce the risk of heart healthy diet may reduce the risk of heart disease. disease.

Consuming foods containing fiber, such Consuming foods containing fiber, such as whole grains, as part of a healthy diet, as whole grains, as part of a healthy diet, may reduce constipation.  may reduce constipation. 

Eating whole grains may help with Eating whole grains may help with weight management. weight management.

Eating grain products fortified with folate Eating grain products fortified with folate before and during pregnancy helps before and during pregnancy helps prevent prevent

NutrientsNutrients Grains are important sources of many nutrients, Grains are important sources of many nutrients,

including including dietary fiberdietary fiber, several B vitamins (thiamin, , several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (riboflavin, niacin, and folate), and minerals (ironiron, , magnesiummagnesium, and selenium). , and selenium).

Dietary fiber from whole grains or other foods, may Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness such as whole grains help provide a feeling of fullness with fewer calories. with fewer calories.

The B vitamins thiamin, riboflavin, and niacin play a key The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. also essential for a healthy nervous system.

Nutrients (continued)Nutrients (continued) Folate (folic acid), another B vitamin, helps the body Folate (folic acid), another B vitamin, helps the body

form red blood cells. Iron is used to carry oxygen in form red blood cells. Iron is used to carry oxygen in the blood. Many teenage girls and women in their the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets. major sources of non-heme iron in American diets.

Whole grains are sources of magnesium and selenium. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy cells from oxidation. It is also important for a healthy immune system. immune system.

FruitsFruits

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

How many servings of Fruit How many servings of Fruit are needed for 14-18 year are needed for 14-18 year

olds?olds?GenderGender ServingServing

FemalesFemales 1 – 1 ½ Cups1 – 1 ½ Cups

MalesMales 1 ½ Cups1 ½ Cups

What does a cup of Fruit What does a cup of Fruit look like?look like?

1 medium apple or one serving of fruit = 1 tennis ball

Health BenefitsHealth Benefits Eating a diet rich in vegetables and fruits as Eating a diet rich in vegetables and fruits as

part of an overall healthy diet may reduce part of an overall healthy diet may reduce risk for heart disease, including heart attack risk for heart disease, including heart attack and stroke. and stroke.

Eating a diet rich in some vegetables and Eating a diet rich in some vegetables and fruits as part of an overall healthy diet fruits as part of an overall healthy diet may protect against certain types of cancers. may protect against certain types of cancers.

Diets rich in foods containing fiber, such as Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 risk of heart disease, obesity, and type 2 diabetes. diabetes.

Health Benefits Health Benefits ContinuedContinued

Eating vegetables and fruits rich in Eating vegetables and fruits rich in potassium as part of an overall healthy potassium as part of an overall healthy diet may lower blood pressure, and may diet may lower blood pressure, and may also reduce the risk of developing also reduce the risk of developing kidney stones and help to decrease kidney stones and help to decrease bone loss. bone loss.

Eating foods such as fruits that are Eating foods such as fruits that are lower in calories per cup instead of lower in calories per cup instead of some other higher-calorie food may be some other higher-calorie food may be useful in helping to lower calorie useful in helping to lower calorie intake. intake.

NutrientsNutrients Most fruits are naturally low in fat, sodium, Most fruits are naturally low in fat, sodium,

and calories. None have cholesterol. and calories. None have cholesterol. Fruits are sources of many essential Fruits are sources of many essential

nutrients that are underconsumed, including nutrients that are underconsumed, including potassiumpotassium, , dietary fiberdietary fiber, , vitamin Cvitamin C, and , and folate (folic acid). folate (folic acid).

Diets rich in potassium may help to maintain Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of healthy blood pressure. Fruit sources of potassium include bananas, prunes and potassium include bananas, prunes and prune juice, dried peaches and apricots, prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange cantaloupe, honeydew melon, and orange juice. juice.

Nutrients ContinuedNutrients Continued Dietary fiber from fruits, as part of an overall Dietary fiber from fruits, as part of an overall

healthy diet, helps reduce blood cholesterol healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. levels and may lower risk of heart disease. Fiber is important for proper bowel function. Fiber is important for proper bowel function. It helps reduce constipation and It helps reduce constipation and diverticulosis. Fiber-containing foods such as diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fruits help provide a feeling of fullness with fewer calories. fewer calories. Whole or cut-up fruits are Whole or cut-up fruits are sources of dietary fiber; fruit juices contain sources of dietary fiber; fruit juices contain little or no fiber.little or no fiber.

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

DairyDairy

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

How much Dairy is needed How much Dairy is needed Daily for 14-18 year olds?Daily for 14-18 year olds?

GenderGender ServingServing

FemalesFemales 3 Cups3 Cups

MalesMales 3 Cups3 Cups

What is a Cup of Dairy?What is a Cup of Dairy?

1 portion of cheese = four dice

That’s a 1-cup serving of dairy.

8 oz. yogurt = 1 cup of dairy

Health BenefitsHealth Benefits Intake of dairy products is linked to improved Intake of dairy products is linked to improved

bone health, and may reduce the risk of bone health, and may reduce the risk of osteoporosis. osteoporosis.

The intake of dairy products is especially The intake of dairy products is especially important to bone health during childhood and important to bone health during childhood and adolescence, when bone mass is being built. adolescence, when bone mass is being built.

4343 Intake of dairy products is also associated with Intake of dairy products is also associated with

a reduced risk of cardiovascular disease and a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure type 2 diabetes, and with lower blood pressure in adults. in adults.

NutrientsNutrients

Calcium is used for building bones and teeth Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products and in maintaining bone mass. Dairy products are the primary source of calcium in American are the primary source of calcium in American diets. Diets that provide 3 cups or the diets. Diets that provide 3 cups or the equivalent of dairy products per day can equivalent of dairy products per day can improve bone mass. improve bone mass.

Diets rich in potassium may help to maintain Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium. beverage), provide potassium.

Nutrients (Continued)Nutrients (Continued) Vitamin D functions in the body to maintain Vitamin D functions in the body to maintain

proper levels of calcium and phosphorous, proper levels of calcium and phosphorous, thereby helping to build and maintain bones. thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of fortified with vitamin D are good sources of this nutrient. Other sources include vitamin this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals. ready-to-eat breakfast cereals.

Milk products that are consumed in their low-Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat or fat-free forms provide little or no solid fat. fat.

ProteinsProteins

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

How much Protein does a How much Protein does a 14-18 year old need?14-18 year old need?

GenderGender ServingServing

FemalesFemales 5 oz.5 oz.

MalesMales 6 ½ oz.6 ½ oz.

How much is an ounce of How much is an ounce of protein?protein?

1 portion or 2 tablespoons = a golf ball

That's 2 one-ounce servings of protein.

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.

Health BenefitsHealth Benefits Meat, poultry, fish, dry beans and peas, Meat, poultry, fish, dry beans and peas,

eggs, nuts, and seeds supply many eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.E, iron, zinc, and magnesium.

Proteins function as building blocks for Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of hormones, and vitamins. Proteins are one of three nutrients that provide calories (the three nutrients that provide calories (the others are fat and carbohydrates). others are fat and carbohydrates).

Contains vitamins Contains vitamins

Health Benefits Health Benefits (Continued)(Continued)

Contains Iron is used to carry oxygen in the blood. Contains Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron. C, which can improve absorption of non-heme iron.

Magnesium is used in building bones and in releasing Magnesium is used in building bones and in releasing energy from muscles. energy from muscles.

Zinc is necessary for biochemical reactions and helps Zinc is necessary for biochemical reactions and helps the immune system function properly. the immune system function properly.

EPA and DHA are omega-3 fatty acids found in varying EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.seafood may help reduce the risk for heart disease.