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