The Food Plate in Weight ManagementAlaine Mills

What are the 5 food groups?• Grains• Vegetables• Fruits• Dairy• Protein

Grains• Any food made from

wheat, rice, oats, cornmeal, barley or another cereal grain • Examples?• Bread, pasta, oatmeal,

breakfast cereals, tortillas, and grits

Vegetables • Any vegetable or 100% vegetable juice counts as a member of

the Vegetable Group. • Vegetables may be raw or cooked; fresh, frozen, canned, or

dried/dehydrated; and may be whole, cut-up, or mashed.• 5 Subgroups• Dark Green Vegetables• Starchy Vegetables • Red and Orange Vegetables• Beans and Peas *• Other – artichokes, asparagus, onions, okra, turnips, cabbage

Fruits • Any fruit or 100% fruit juice counts as part of the Fruit Group. • Fruits may be fresh, canned, frozen, or dried, and may be

whole, cut-up, or pureed. • Berries • Melons • Nectarines• Apples• Apricots• Bananas

Dairy • All fluid milk products and many foods made from milk are

considered part of this food group. • Most Dairy Group choices should be fat-free or low-fat. • Milk• Cheese• Milk-based desserts • Yogurt

• Foods made from milk that retain their calcium content are part of the group.

• Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not.

Protein• All foods made from meat, poultry, seafood, beans and peas,

eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. • Meats• Poultry• Eggs• Beans and Peas• Nuts and Seeds• Seafood

Your plate • Before you eat, think

about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.

Fruits and Vegetables• HALF of your plate at each meal should consist of fruits and

veggies!• Try meat dishes that incorporate fruit, such as chicken with apricots

or mangoes.• Add fruit like pineapple or peaches to kabobs as part of a barbecue

meal.• For dessert, have baked apples, pears, or a fruit salad.• Include a green salad with your dinner every night.• Shred carrots or zucchini into meatloaf, casseroles, quick breads, and

muffins.• Include chopped vegetables in pasta sauce or lasagna.

• Eat a variety of fruits and vegetables • Go for color!

Grains• About a quarter of your plate should consist of grains • Grains are divided into 2 subgroups, whole grains and refined

grains. • Make at least half your grains whole grains.• Switch your regular spaghetti to whole wheat noodles• Eat brown rice instead of white• Have whole grain dinner rolls rather than white

Whole vs. Refined Grains

Whole

• Better for you because they contain the entire grain kernel, including vitamins, minerals, and fiber • Whole-wheat flour• Oatmeal• Whole cornmeal• Brown rice

Refined

• Have been milled, a process that removes parts of the grain kernel, and also removes dietary fiber, iron, and many B vitamins• White flour• Cornmeal• White bread• White rice

Protein • Protein is an important part of every meal• It should consist of about a quarter of your plate

• Try to choose more often lean or low-fat meat and poultry• Examples• Lean ground beef or turkey• Grilled chicken • Lean pork or ham• Black beans and brown rice • Salmon• Shrimp• Eggs

Dairy • Dairy is also an important part of every meal• Examples• Incorporate low-fat cheese into your main dish • Have a glass of fat free or low fat milk to drink • Have a low fat yogurt or pudding as dessert

• Make a change• Switch to fat-free or low-fat (1%) milk.

What Does Your Plate Look Like?

Are your eyes bigger than your stomach? • Let’s talk about portion sizes

• The portion you eat may be larger than you think!• Measure it out!

• 1 serving of grains= 1 ounce• 1 slice of bread, 1 cup of breakfast cereal, or half a cup of rice, cereal or pasta

• 1 serving of veggies• 1 cup raw or half cup cooked

• 1 serving of fruits• 1 cup raw or half cup cooked

• 1 serving of dairy• 1 cup milk, or yogurt, 1 ounce cheese

• 1 serving of protein= about 3 ounces• 1 small lean hamburger, 1 chicken breast half

Create your plate • Using the food models provided and the information your just

learned about a proper food plate, create a plate that you think would be appropriate

• We will discuss each plate after you are finished