Choose My Plate and Dietary Guidelines

Make half your plate fruits & vegetables!

1.) Choose a variety of fresh, frozen, canned or dried fruits and vegetables.

2.) Eat a rainbow!

Red = tomatoes

Orange = carrots

Dark Green = spinach

3.) Eat fruit as snacks and dessert!

Choose whole fresh or cut-up fruits more

often than fruit juice!

Switch to skim or 1% milk!

Lower fat dairy

products have the

same amount of

nutrients but contain

less fat and calories!

Make at least half your grain whole!

1.) Replacing refined flour food products with whole grain or whole wheat food

products.

2.) Check the label on food packages to choose 100% whole-grain foods.

Vary your protein food choices!

1.) Choose a variety of protein foods

including seafood, beans & seeds,

nuts, lean meats, poultry and eggs.

2.) Keep meat & poultry

portions small and lean. *SERVING SIZE = 3 oz. of meat

(about the size of a deck of cards…)

3.) Try grilling, broiling, poaching or roasting…

These cooking methods do not add extra fat.

Cut back on foods high in solid fats, added sugars and salt!

1.) Choose foods and drinks with little or no added sugars.

2.) Look out for sodium (salt)

in foods that you buy!

3.) Eat fewer foods high in fat.

Eat the right amount of calories for you !

1.) Enjoy your food,

just eat less.

2.) Cook more often at home.

3.) When eating out,

choose lower calorie menu options.

Be physically active your way!

Pick activities you like and start doing what

you can, at least 10 minutes at a time.

Every bit adds up and the health benefits increases as you spend more time being active.

Nutrients: Energy Producing! (calories)

1.) Carbohydrates: (4 cal. Per gram) Provides energy!

2.) Protein:(4 cal. Per gram) Builds and repairs body tissue!

3.) Fat: (9 cal. per gram) Insulation, protection, reserve

energy stores!

Nutrients : Non-energy producing (no calories)

4.) and 5.) Vitamins and Minerals:

Assists with biochemical reactions

related to metabolic processes,

musculature, & skeletal structure.

6.) Water:

Most essential nutrient

for life!

How are foods sorted into groups?

By Nutrient…..

Grains…..Major Nutrient:

Carbohydrates & FiberServing = 1 oz.

1 slice bread

½ cup pasta or rice

Tip: Make at least

½ your grains whole!

Vegetables…Major Nutrient:

Vitamins & Minerals Serving = ½ cup

1 cup leafy vegetables

½ cup carrots /cucumber

Tip: Make ½ your plate

fruits and vegetables.

Fruits…Major Nutrient:

Vitamins & MineralsServing = 1cup

1 medium piece of fruit Large clump of grapes

Tip: Make ½ your plate

fruits and vegetables.

Dairy…Major Nutrient:

Protein & MineralsServing =1 cup

1½ oz. cheese

1 cup milk or yogurt

Tip:

Switch to fat free or

low-fat (1%) dairy.

Proteins…Major Nutrient: Protein

Serving = 1 oz.1 egg or 1 T. peanut butter ¼ cup cooked beans Tip: Choose low fat or lean meats, bake, broil or grill. … vary protein choices.

Oils…Major Nutrient: Fat

Serving = Use sparingly!

Tips: Use canola or olive oil,

watch for it in foods such as nuts,

olives, mayonnaise, and salad dressings.

Fats and OilsFATS:

Fats are solid atroom temperature.

- Saturated

OILS:

Oils are liquid at

room temperature.

- Unsaturated

- Monounsaturated

- Polyunsaturated

Discretionary or “Empty” Calories…

Calories from solid fats

And added sugars……

Solid fats and added

sugars add calories to

the food but few or no

nutrients!

Recommendations for Physical Activity

Kids 2-5 yrs. – Just let them play!

Kids 6-17 yrs. – 60 minutes a day!

Adults18+yrs.– At least 2.5 hours

a week moderate exercise.

Plate size history…

2,000 Calorie Diet :

Food Group Daily Serving Amount

Grains 6 ouncesVegetables 2.5 cupsFruits 2 cupsDairy 3 cups

Protein 5.5 ounces

Dietary Guidelines:

1. Eat Nutrient Dense Foods:

Caloric Breakdown:

Carbohydrates: 55-60% of calories

Fat: No more than 30%

Protein: 10-15 % of calories

*Average American eats TOO MUCH

food high in sugar, calories & sodium

and NOT ENOUGH Fiber!

2. Balance calories to manage weight

a.) Monitor food & beverage

intake every day!

b.) Reduce portion sizes.

c.) When eating out, choose

better menu options.

d.) Increase physical activity!

(limit “screen time”)

3. Reduce sodium, fats, added sugars, refined grains

What can too much sodium

do to your body?

Can cause high blood

pressure and heart disease!

Where does sodium HIDE?

In frozen, canned or

pre-prepared foods…

4. Increase vegetables, fruits, whole grains, milk, seafood and

use oils instead of fats

It’s recommended that we eat 8 oz. of seafood per week

Omega-3 fatty acids=

“Brain Food”

5. Build healthy eating patterns at an appropriate calorie level.

6. Get plenty of physical exercise!